라이브러리로시작 
끝 
운동 라이브러리
Seated Good Morning
A seated machine hip hinge that strengthens the spinal erectors, glutes, and hamstrings while the seat removes balance and knee involvement.
하체머신Hip hinge
주동근
척추기립근둔근
협응근
햄스트링코어등 상부
장비
머신
패턴
Hip hinge
준비 자세
- 01Sit on the machine seat with feet planted and the pad or bar set across the upper back.
- 02Grip the pad or handles and pull it snugly into the traps.
- 03Sit tall with the chest up and a neutral spine.
- 04Take a breath and brace the trunk before the first rep.
수행
- 01Hinge forward from the hips, letting the torso travel toward the thighs.
- 02Lower under control as far as you can keep the back flat.
- 03Drive the torso back upright by squeezing the glutes and extending the hips.
- 04Re-brace at the top before the next rep.
체크포인트
- -The spine holds one rigid, neutral line from hips to head.
- -Motion happens at the hips, not by rounding the back.
- -The ascent is driven by the hips, not by yanking with the arms.
흔한 실수
- -Rounding the lower back at the bottom of the hinge.
- -Cutting the range to a small nod of the torso.
- -Loading too heavy and turning the rep into a lumbar strain.
- -Losing the brace mid-set.
프로그래밍 노트
- -Use 3 to 4 sets of 8 to 12 controlled reps with modest loads.
- -Good low-skill accessory for deadlift and squat lockout strength.
- -Progress range of motion before load; a flat back at depth is the standard.