라이브러리로시작 
끝 
운동 라이브러리
Negative Crunch
An eccentric-only crunch that starts at the top and lowers the torso slowly, building ab control and strength through the lengthening phase.
복근맨몸Eccentric trunk flexion
주동근
복직근
협응근
복사근고관절 굴곡근
장비
맨몸
패턴
Eccentric trunk flexion
준비 자세
- 01Sit on a mat with knees bent about 90 degrees and feet flat.
- 02Anchor your feet under a bar or heavy object if needed.
- 03Cross your arms over your chest or extend them forward.
- 04Start seated upright at the top of the crunch position.
수행
- 01Exhale, tuck the chin slightly, and round the spine.
- 02Lower your torso toward the floor one vertebra at a time over 3 to 5 seconds.
- 03Stop just before the shoulder blades touch the mat.
- 04Use your hands or a rocking assist to return to the seated start, then repeat.
체크포인트
- -The descent takes at least 3 full seconds.
- -The spine stays rounded so the abs control the lowering.
- -The lower back touches the mat before the upper back.
- -No collapsing or free-fall in the last third of the range.
흔한 실수
- -Falling backward with a flat, rigid spine.
- -Speeding up at the hardest mid-range portion.
- -Turning the return into a full sit-up instead of resting the abs.
- -Holding the breath through the descent.
프로그래밍 노트
- -Use 2 to 3 sets of 6 to 10 slow negatives.
- -This is an excellent regression for lifters who cannot yet do strict sit-ups or hanging work.
- -Extend the descent to 5 or more seconds before adding external load.