라이브러리로시작 
끝 
운동 라이브러리
Crunch Floor
The standard floor crunch, a low-skill trunk flexion drill for building rectus abdominis endurance and control with zero equipment.
복근맨몸Trunk flexion
주동근
복직근
협응근
복사근고관절 굴곡근
장비
맨몸
패턴
Trunk flexion
준비 자세
- 01Lie on your back with knees bent and feet flat on the floor.
- 02Place fingertips lightly behind the ears or arms across the chest.
- 03Press the lower back gently toward the floor.
- 04Keep a fist-sized gap between chin and chest.
수행
- 01Exhale and curl the ribcage toward the pelvis.
- 02Lift until the shoulder blades clear the floor.
- 03Pause briefly with the abs fully contracted.
- 04Lower slowly until the shoulder blades touch down again.
체크포인트
- -The lower back stays on the floor for the whole rep.
- -The movement is a spinal curl, not a hip-driven sit-up.
- -The neck stays neutral with no hand pulling.
- -Exhale on the way up, inhale on the way down.
흔한 실수
- -Yanking the head forward with the hands.
- -Lifting the whole torso off the floor into a sit-up.
- -Using fast, bouncy reps with no top contraction.
- -Holding the breath through the set.
프로그래밍 노트
- -Use 2 to 3 sets of 15 to 25 reps for endurance work.
- -Add a plate on the chest or slow the tempo once reps exceed 25.
- -Progress to decline or cable crunches for continued loading.