라이브러리로시작 
끝 
운동 라이브러리
Cocoons
A lying full-body crunch that pulls knees and torso together from a fully extended position, training the entire rectus abdominis through a long range.
복근맨몸Trunk flexion
주동근
복직근
협응근
고관절 굴곡근복사근전거근
장비
맨몸
패턴
Trunk flexion
준비 자세
- 01Lie flat on the floor with legs extended and together.
- 02Reach the arms straight overhead along the floor.
- 03Press the lower back gently toward the floor.
- 04Keep the head in a neutral position looking up.
수행
- 01Exhale and simultaneously lift the torso and pull the knees toward the chest.
- 02Sweep the arms from overhead to wrap toward the shins.
- 03Squeeze into a tight ball at the top with abs fully shortened.
- 04Extend back out slowly until arms and legs hover just off the floor.
체크포인트
- -Upper and lower body move at the same time, meeting in the middle.
- -Heels and hands stay off the floor between reps.
- -The lower back is the only contact point at full extension.
- -Each rep is smooth, not a jerk from the shoulders.
흔한 실수
- -Resting arms and legs fully on the floor between reps.
- -Yanking the head and neck forward to start the movement.
- -Extending out so fast the lower back arches off the floor.
- -Cutting the range short and never fully extending.
프로그래밍 노트
- -Use 2 to 3 sets of 10 to 15 reps.
- -Shorten the extended position if the lower back loses contact.
- -A natural progression from tuck crunches toward full V-ups.