라이브러리로시작 
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운동 라이브러리
Incline Twisting Sit-Up
A sit-up on a decline/incline board with a rotation added at the top, combining trunk flexion with oblique work under a gravity-increased range.
복근맨몸Trunk flexion with rotation
주동근
복직근복사근
협응근
고관절 굴곡근전거근
장비
맨몸
패턴
Trunk flexion with rotation
준비 자세
- 01Set an incline sit-up board to a moderate angle and hook the feet under the pads.
- 02Lie back with knees bent and hands lightly behind the head or across the chest.
- 03Tuck the chin slightly and set the ribs down.
- 04Brace before the first rep; the head-down angle adds load immediately.
수행
- 01Exhale and curl the trunk up off the board.
- 02As the torso rises, rotate to bring one elbow toward the opposite knee.
- 03Reach the top of the rotation, then untwist back to center.
- 04Lower the trunk slowly to the board and alternate sides each rep.
체크포인트
- -The curl comes first; the twist happens through the middle and top of the rep.
- -Rotation comes from the trunk, not from the elbows flapping.
- -Both sides get the same rotation and height.
- -The descent is slow enough to control the added incline load.
흔한 실수
- -Pulling on the head to create the twist.
- -Twisting at the bottom before the abs have flexed the spine.
- -Using the hip flexors to yank the torso off the board.
- -Crashing back down the incline between reps.
프로그래밍 노트
- -Use 2 to 4 sets of 8 to 12 reps per side.
- -Increase board angle before adding a plate to the chest.
- -Flat twisting sit-ups are the regression if the incline forces sloppy reps.