라이브러리로시작 
끝 
운동 라이브러리
Dead Bug
A supine drill extending opposite arm and leg while the low back stays pinned, the go-to entry point for teaching anti-extension trunk control.
코어맨몸Anti-extension
주동근
복횡근복직근
협응근
복사근고관절 굴곡근횡격막
장비
맨몸
패턴
Anti-extension
준비 자세
- 01Lie on your back with arms reaching straight up over the shoulders.
- 02Lift the legs to a tabletop position, knees over hips bent 90 degrees.
- 03Exhale and gently flatten the lower back toward the floor.
- 04Keep the ribs down and the neck relaxed.
수행
- 01Lower one arm overhead and extend the opposite leg toward the floor.
- 02Stop just before the lower back wants to lift into an arch.
- 03Exhale as you return the arm and leg to the start.
- 04Repeat on the other diagonal, alternating sides.
체크포인트
- -Lower back stays in light contact with the floor every rep.
- -Movement is slow enough to feel the abs holding position.
- -The non-moving limbs stay perfectly still.
- -Breathing continues; exhale drives each return.
흔한 실수
- -Letting the lower back pop off the floor as the leg extends.
- -Moving both limbs so fast the trunk never has to work.
- -Holding the breath through the whole set.
- -Extending the leg lower than the trunk can control.
프로그래밍 노트
- -Use 2 to 3 sets of 6 to 10 slow reps per side.
- -Ideal warm-up before squats, deadlifts, and overhead pressing.
- -Progress by slowing the tempo or adding a light band or weight, only after reps are flawless.