라이브러리로시작 
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운동 라이브러리
Seated Leg Raise Crunch
A machine crunch that combines a seated trunk crunch with a simultaneous knee raise, contracting the abs from both ends under load.
복근머신Loaded trunk flexion with hip flexion
주동근
복직근
협응근
고관절 굴곡근복사근복횡근
장비
머신
패턴
Loaded trunk flexion with hip flexion
준비 자세
- 01Adjust the seat and pads so the trunk pivot sits near your navel and the leg pad rests on your lower shins.
- 02Sit back against the pad and grip the handles.
- 03Select a load that allows a full crunch and knee lift together.
- 04Brace and set your breathing before the first rep.
수행
- 01Exhale and crunch the torso down while lifting the knees toward the chest at the same time.
- 02Meet in the middle so the ribs and pelvis pull toward each other.
- 03Pause at the point of maximum contraction.
- 04Reverse both motions together, lowering legs and unfolding the trunk under control.
체크포인트
- -Trunk crunch and leg raise start and finish together.
- -The pelvis tilts back as the knees rise.
- -Weight stack stays quiet between reps.
- -Grip on the handles stays light, not a pulling grip.
흔한 실수
- -Leading with the legs and skipping the trunk crunch.
- -Kicking the leg pad with momentum.
- -Loading so heavy the range collapses to a few degrees.
- -Letting the lower back overextend as the legs drop.
프로그래밍 노트
- -Use 2 to 4 sets of 10 to 15 smooth reps.
- -This dual-action pattern fatigues quickly, so keep it early in your ab work.
- -Reduce the load and slow the eccentric if the two motions fall out of sync.