Crunch (Hands Overhead)

준비 자세

1. 01Lie on your back with knees bent and feet flat on the floor.
2. 02Extend both arms straight overhead, biceps beside the ears.
3. 03Press the lower back gently toward the floor.
4. 04Keep the arms locked in line with the torso for the whole set.

수행

1. 01Exhale and curl the ribcage toward the pelvis.
2. 02Keep the arms glued beside the ears as the shoulder blades leave the floor.
3. 03Pause at the top with the abs fully contracted.
4. 04Lower the torso and arms back as one unit under control.

체크포인트

• -Arms move with the torso, not ahead of it.
• -Biceps stay beside the ears throughout the rep.
• -The lower back keeps light contact with the floor.
• -The movement is a curl of the spine, not a hip-driven sit-up.

흔한 실수

• -Swinging the arms forward to generate momentum.
• -Letting the arms drift toward the ceiling, shortening the lever.
• -Craning the neck instead of curling the trunk.
• -Arching the lower back as the arms return overhead.