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운동 라이브러리
Seated Crunch (Chest Pad)
A seated crunch machine variation where resistance is driven through a chest pad, removing the arms from the movement and keeping the abs honest.
복근머신Loaded trunk flexion
주동근
복직근
협응근
복사근고관절 굴곡근
장비
머신
패턴
Loaded trunk flexion
준비 자세
- 01Adjust the seat height so the chest pad sits against your upper chest.
- 02Hook your feet under the foot pads and select a moderate load.
- 03Cross your arms lightly over the pad or hold its sides.
- 04Sit tall and brace before the first rep.
수행
- 01Exhale and drive the chest pad down by crunching the ribs toward the pelvis.
- 02Let the spine round segment by segment rather than folding at the hips.
- 03Pause at full flexion with the abs fully shortened.
- 04Return slowly until the torso is nearly upright, keeping tension on the stack.
체크포인트
- -The pad moves because the trunk flexes, not because the arms push.
- -Hips stay planted on the seat throughout.
- -The lowering phase takes at least 2 seconds.
- -Chest pad stays in contact with the chest the whole rep.
흔한 실수
- -Pushing the pad with the arms or shoulders.
- -Hinging forward with a flat back instead of crunching.
- -Lifting the hips off the seat to move more weight.
- -Rushing the return and letting the stack slam.
프로그래밍 노트
- -Use 3 to 4 sets of 10 to 15 strict reps.
- -Because the arms cannot cheat, expect to use less load than a handle-driven crunch machine.
- -Progress with small weight jumps and a consistent pause at full flexion.