라이브러리로시작 
끝 
운동 라이브러리
Half Sit-Up
A partial-range sit-up that stops about halfway up, keeping constant tension on the abs while sparing the hip flexors and lower back.
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.
- 02Place the arms straight at your sides or hands on the thighs.
- 03Tuck the chin slightly and set the ribs down.
- 04Brace lightly so the lower back stays quiet.
수행
- 01Exhale and curl the head, shoulders, and upper back off the floor.
- 02Rise until the torso is about 45 degrees, roughly halfway to upright.
- 03Hold the halfway point for a moment with the abs contracted.
- 04Lower slowly until the shoulder blades touch the mat, then repeat.
체크포인트
- -The stopping point stays consistent rep to rep, around 45 degrees.
- -Hands slide along the thighs as a range gauge if used.
- -The lower back never fully leaves the floor.
- -No bouncing off the mat between reps.
흔한 실수
- -Creeping into a full sit-up as fatigue builds.
- -Pulling with the neck instead of curling the trunk.
- -Anchoring the feet and letting the hip flexors dominate.
- -Dropping the torso instead of lowering under control.
프로그래밍 노트
- -Use 2 to 4 sets of 12 to 20 reps for direct ab work.
- -Add a 2 to 3 second isometric hold at the halfway point to increase difficulty.
- -A good regression target when full sit-ups aggravate the lower back.