라이브러리로시작 
끝 
운동 라이브러리
Hollow Hold
An isometric floor hold that teaches full-body tension and a posteriorly tilted pelvis, the base position for most gymnastic core work.
코어맨몸Anti-extension
주동근
복직근
협응근
복횡근고관절 굴곡근복사근
장비
맨몸
패턴
Anti-extension
준비 자세
- 01Lie on your back on a mat with legs extended.
- 02Press the lower back flat into the floor.
- 03Reach the arms overhead beside the ears.
- 04Set the ribs down and brace before lifting.
수행
- 01Lift the shoulder blades and legs a few inches off the floor.
- 02Point the toes and squeeze the legs together.
- 03Hold the banana-shaped position while breathing shallowly.
- 04Lower down only when the lower back starts to peel off the floor.
체크포인트
- -Lower back stays pressed into the floor for the entire hold.
- -Shoulder blades are clearly off the ground.
- -Legs stay straight with pointed toes.
- -Ribs stay pulled down, not flared.
흔한 실수
- -Letting the lower back arch off the floor.
- -Holding the legs too high, which removes the challenge.
- -Craning the neck instead of lifting through the upper back.
- -Holding the breath instead of breathing behind the brace.
프로그래밍 노트
- -Accumulate 3 to 5 holds of 20 to 45 seconds.
- -Shorten the levers with bent knees or arms at the sides to regress.
- -Progress to hollow rocks once a 30 second hold is clean.