A crunch variation done with the soles of the feet pressed together and knees flared, opening the groin to minimize hip flexor assistance and isolate the abs.
복근맨몸Trunk flexion
시작
끝
주동근
복직근
협응근
복사근내전근고관절 굴곡근
장비
맨몸
패턴
Trunk flexion
준비 자세
01Lie flat on your back with soles of the feet pressed together.
02Drop the knees out to the sides as far as comfortable.
03Reach the arms straight toward the feet or place hands on the chest.
04Flatten the lower back against the mat before the first rep.
수행
01Exhale and curl the trunk, reaching the hands toward the feet.
02Lift the shoulder blades clear of the floor while the pelvis stays down.
03Squeeze the abs hard for a beat at the top.
04Return under control to the start without relaxing completely.
체크포인트
-Feet stay pressed together and knees stay wide throughout.
-The reach travels along the floor line toward the feet, not up at the ceiling.
-Pelvis stays still; only the upper trunk flexes.
-Breath drives the rep: exhale up, inhale down.
흔한 실수
-Letting the knees close, which re-engages the hip flexors.
-Jerking the torso up with neck and shoulder momentum.
-Lifting the lower back off the mat into a sit-up.
-Losing tension by fully resting between reps.
프로그래밍 노트
-Use 2 to 3 sets of 12 to 20 reps as an isolation finisher.
-Hold a light plate at the chest once 20 clean reps are easy.
-Superset with reverse crunches to hit both ends of the rectus abdominis.
