라이브러리로시작 
끝 
운동 라이브러리
Hip Raise (Bent Knee)
A supine core movement that curls the pelvis toward the ribs with bent knees to target the lower abdominal region.
복근맨몸Posterior pelvic tilt
주동근
복직근
협응근
복사근고관절 굴곡근
장비
맨몸
패턴
Posterior pelvic tilt
준비 자세
- 01Lie flat on your back on a mat.
- 02Bend the knees and lift feet off the floor.
- 03Place arms at your sides, palms down.
- 04Press the lower back gently into the mat.
수행
- 01Exhale and curl the pelvis up toward the ribs.
- 02Lift the hips a few inches off the floor.
- 03Pause briefly at the top of the curl.
- 04Lower the hips slowly back to the mat.
체크포인트
- -The pelvis tilts and lifts; the legs do not swing.
- -Knees stay bent at roughly ninety degrees throughout.
- -Lower back returns to the mat under control each rep.
- -Neck and shoulders stay relaxed on the floor.
흔한 실수
- -Swinging the legs to generate momentum.
- -Pushing hard through the hands to lift the hips.
- -Lifting with the hip flexors instead of curling the pelvis.
- -Dropping the hips quickly instead of lowering slowly.
프로그래밍 노트
- -Use 2 to 4 sets of 10 to 20 reps.
- -Slow the lowering phase to increase abdominal tension.
- -Progress toward straight-leg raises or hanging leg raises.