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운동 라이브러리
Decline Crunch
A crunch performed on a decline bench, using the downhill angle to increase resistance on the rectus abdominis compared with floor crunches.
복근맨몸Trunk flexion
주동근
복직근
협응근
복사근고관절 굴곡근
장비
맨몸
패턴
Trunk flexion
준비 자세
- 01Set the bench to a 15 to 30 degree decline.
- 02Hook the feet securely under the ankle pads.
- 03Lie back with the head lower than the hips.
- 04Place fingertips behind the ears or arms across the chest.
수행
- 01Exhale and curl the ribcage toward the pelvis.
- 02Lift the shoulder blades off the pad without pulling with the legs.
- 03Pause at the top with the abs fully contracted.
- 04Lower slowly until the upper back touches the pad again.
체크포인트
- -Only the upper back leaves the pad; the lower back stays down.
- -The curl comes from the spine, not from the hip flexors hauling the torso up.
- -The neck stays neutral with light hand contact.
- -Tempo is controlled in both directions against gravity.
흔한 실수
- -Turning the movement into a full decline sit-up.
- -Jerking the torso up with a neck pull.
- -Dropping back to the pad and bouncing into the next rep.
- -Setting the decline so steep that form breaks in a few reps.
프로그래밍 노트
- -Use 2 to 3 sets of 10 to 15 reps at a moderate decline.
- -Increase the decline angle before adding external load.
- -Hold a plate on the chest for loaded progressions of 8 to 12 reps.