라이브러리로시작 
끝 
운동 라이브러리
Decline Sit-Up
A full sit-up on a decline bench that loads the abs and hip flexors through a long range, scaling difficulty with bench angle.
복근맨몸Trunk flexion
주동근
복직근고관절 굴곡근
협응근
복사근대퇴사두
장비
맨몸
패턴
Trunk flexion
준비 자세
- 01Set the bench to a 15 to 30 degree decline.
- 02Hook the feet firmly under the ankle pads with knees bent.
- 03Lie all the way back onto the pad.
- 04Cross the arms over the chest or place fingertips behind the ears.
수행
- 01Exhale, curl the chin slightly, and peel the torso off the pad segment by segment.
- 02Sit all the way up until the chest approaches the thighs.
- 03Pause briefly at the top without yanking on the ankle pads.
- 04Lower back down slowly, controlling every degree of the descent.
체크포인트
- -The spine curls up sequentially rather than levering up flat.
- -The descent is as slow as the ascent.
- -The neck stays relaxed with no hand pulling.
- -The feet anchor the body without the legs doing the lifting.
흔한 실수
- -Throwing the arms forward for momentum.
- -Falling back to the pad instead of lowering under control.
- -Keeping the back rigid and hinging only at the hips.
- -Choosing an angle too steep to complete clean reps.
프로그래밍 노트
- -Use 2 to 3 sets of 8 to 15 reps depending on decline angle.
- -Increase the angle gradually before holding a plate on the chest.
- -Stop sets when the movement becomes a flat-back hip hinge.