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운동 라이브러리
Flexion Leg Sit Up (Bent Knee)
A bent-knee sit-up that emphasizes deliberate spinal flexion rep by rep, keeping tension on the abs while reducing hip flexor dominance.
복근맨몸Trunk flexion
주동근
복직근
협응근
복사근고관절 굴곡근
장비
맨몸
패턴
Trunk flexion
준비 자세
- 01Lie on your back with knees bent about 90 degrees and feet flat.
- 02Keep the feet unanchored so the abs must do the lifting.
- 03Reach the arms forward along the thighs or cross them on the chest.
- 04Tuck the pelvis slightly to set the lower back near the floor.
수행
- 01Exhale and curl the chin, then the ribcage, peeling the spine up one segment at a time.
- 02Continue flexing until the torso is upright over the hips.
- 03Reverse the motion, laying the spine down vertebra by vertebra.
- 04Finish each rep with the shoulder blades back on the floor.
체크포인트
- -The spine rounds progressively; no flat-back hinging.
- -Feet stay down without anyone or anything holding them.
- -The tempo is even in both directions.
- -The abs stay contracted throughout, including the descent.
흔한 실수
- -Jerking up with straight-back momentum from the hip flexors.
- -Letting the feet fly up because the movement is rushed.
- -Collapsing down fast instead of rolling down with control.
- -Whipping the arms forward to cheat the ascent.
프로그래밍 노트
- -Use 2 to 3 sets of 8 to 15 slow, segmental reps.
- -If the feet lift, slow down and lead with more spinal flexion.
- -Hold a light plate at the chest once 15 clean reps are easy.