라이브러리로시작 
끝 
운동 라이브러리
Kneeling Twist
A machine rotation performed kneeling at a lever twist station, training the obliques against smooth, adjustable resistance.
복근머신Trunk rotation
주동근
복사근
협응근
복직근척추기립근복횡근
장비
머신
패턴
Trunk rotation
준비 자세
- 01Set the machine's rotation range and load to a light starting weight.
- 02Kneel on the platform or pad facing the chest support.
- 03Grip the handles and press your chest or forearms into the pads.
- 04Set your hips square and brace before releasing the safety.
수행
- 01Exhale and rotate your torso to one side against the lever resistance.
- 02Turn as far as you can while keeping the hips facing forward.
- 03Pause briefly at end range with the obliques contracted.
- 04Return to center under control and complete all reps before switching sides.
체크포인트
- -Hips and knees stay square while only the torso rotates.
- -The turn is smooth, not a jerk against the machine.
- -Shoulders stay down away from the ears.
- -The return to center is as controlled as the twist.
흔한 실수
- -Rotating from the hips instead of the trunk.
- -Using a range so large the lower back rounds or overextends.
- -Loading too heavy and heaving with the arms.
- -Letting the weight stack slam at the center position.
프로그래밍 노트
- -Use 2 to 3 sets of 10 to 15 reps per side with moderate load.
- -Prioritize controlled end-range pauses over adding weight.
- -Pair with an anti-rotation or flexion movement for complete trunk work.