라이브러리로시작 
끝 
운동 라이브러리
L-Sit on Floor
An isometric support hold with legs extended parallel to the floor, training the abs, hip flexors, and triceps with a strong compression demand.
코어맨몸Compression hold
주동근
복직근고관절 굴곡근
협응근
삼두대퇴사두광배근어깨
장비
맨몸
패턴
Compression hold
준비 자세
- 01Sit on the floor with legs extended together in front of you.
- 02Place palms flat beside the hips, fingers pointing forward.
- 03Depress the shoulders away from the ears.
- 04Brace the trunk and point the toes.
수행
- 01Press hard into the floor and lock the elbows.
- 02Lift the hips and then the heels off the ground.
- 03Hold the legs straight and parallel to the floor.
- 04Lower down with control when the hold ends.
체크포인트
- -Elbows stay locked with shoulders pushed down.
- -Legs stay straight and together at or above parallel.
- -Toes stay pointed with quads squeezed.
- -Hips stay lifted, not resting back toward the floor.
흔한 실수
- -Bending the knees to keep the feet up.
- -Shrugging the shoulders toward the ears.
- -Letting the legs droop below parallel.
- -Leaning far back instead of compressing forward.
프로그래밍 노트
- -Accumulate 20 to 40 total seconds in holds of 5 to 15 seconds.
- -Regress with one-leg or tucked holds, or use parallettes for more clearance.
- -Train it fresh 2 to 4 times per week alongside compression stretching.