라이브러리로시작 
끝 
운동 라이브러리
Flutter Kick
A supine core drill of small alternating straight-leg kicks that trains the lower abs and hip flexors isometrically.
복근맨몸Alternating hip flexion
주동근
복직근고관절 굴곡근
협응근
복사근대퇴사두
장비
맨몸
패턴
Alternating hip flexion
준비 자세
- 01Lie flat on your back on a mat.
- 02Place the hands under the hips for support.
- 03Press the lower back into the floor.
- 04Lift both straight legs a few inches up.
수행
- 01Kick the legs up and down in small alternating pulses.
- 02Keep both legs straight with pointed toes.
- 03Maintain a steady rhythm and continuous breathing.
- 04Continue until the set time or rep count ends.
체크포인트
- -Lower back stays glued to the mat throughout.
- -Kicks stay small, roughly six to twelve inches.
- -Head and shoulders stay relaxed on the floor.
- -The abs stay braced rather than the legs doing all the work.
흔한 실수
- -Arching the lower back as the legs lower.
- -Bending the knees to make the kicks easier.
- -Holding the breath through the set.
- -Kicking so high tension leaves the abs.
프로그래밍 노트
- -Use 3 sets of 20 to 30 seconds, building toward 45 to 60 seconds.
- -Lower the legs closer to the floor to increase difficulty.
- -Progress by removing hand support and hovering the arms.