라이브러리로시작 
끝 
운동 라이브러리
Front Plank with Twist
A plank variation that adds a controlled hip rotation to train the obliques while the trunk resists sagging.
코어맨몸Rotation
주동근
복사근복직근
협응근
복횡근어깨둔근
장비
맨몸
패턴
Rotation
준비 자세
- 01Set up in a forearm plank with elbows under the shoulders.
- 02Place feet roughly hip width apart for a stable base.
- 03Brace the trunk and squeeze the glutes before moving.
- 04Keep a straight line from head to heels.
수행
- 01From the plank, rotate the hips to one side and dip them toward the floor.
- 02Stop just short of touching the floor with the hip.
- 03Rotate back through neutral and dip to the other side.
- 04Keep the shoulders square and the elbows planted throughout.
체크포인트
- -Hips rotate while shoulders stay level.
- -Lower back does not sag between twists.
- -Movement is slow and controlled, not a swing.
- -Neck stays neutral with eyes down.
흔한 실수
- -Letting the hips pike up between reps.
- -Swinging fast and losing trunk tension.
- -Shifting all the weight onto one elbow.
- -Holding the breath through the set.
프로그래밍 노트
- -Use 2 to 4 sets of 8 to 12 twists per side.
- -Works well as core finisher work after main lifts.
- -Slow the tempo before adding total reps.