라이브러리로시작 
끝 
운동 라이브러리
Hanging Leg Raise
A challenging abdominal exercise that trains pelvic control while hanging from a bar.
복근맨몸Hip flexion and trunk control
주동근
복직근고관절 굴곡근
협응근
복사근악력광배근
장비
맨몸
패턴
Hip flexion and trunk control
준비 자세
- 01Hang from a pull-up bar with a firm grip.
- 02Set shoulders down instead of relaxing completely.
- 03Brace and keep legs together.
- 04Start with the body quiet and still.
수행
- 01Raise the legs by curling the pelvis upward.
- 02Lift knees or straight legs as high as control allows.
- 03Pause briefly without swinging.
- 04Lower slowly until the body is still again.
체크포인트
- -Pelvis moves instead of only the thighs.
- -Swing is minimal.
- -Shoulders stay active.
- -Each rep starts from control, not momentum.
흔한 실수
- -Kicking the legs up.
- -Letting the body swing between reps.
- -Using a range that the low back cannot control.
- -Losing grip before the abs are trained.
프로그래밍 노트
- -Start with hanging knee raises if straight legs are too difficult.
- -Use 2 to 4 sets of 6 to 15 controlled reps.
- -Avoid chasing reps after swing takes over.