라이브러리로시작 
끝 
운동 라이브러리
Oblique Crunch
A side-lying oblique crunch that flexes the trunk laterally against gravity, isolating one side of the waist at a time.
복근맨몸Lateral trunk flexion
주동근
복사근
협응근
복직근요방형근고관절 굴곡근
장비
맨몸
패턴
Lateral trunk flexion
준비 자세
- 01Lie on one side on a mat with knees bent and stacked.
- 02Roll the shoulders slightly toward the ceiling so the trunk can crunch upward.
- 03Place the top hand lightly behind your head, elbow open.
- 04Rest the bottom arm across your waist or on the floor.
수행
- 01Exhale and crunch the top-side ribs toward the top hip.
- 02Lift the shoulders a few inches while keeping the hips stacked.
- 03Pause briefly at the top with the side of the waist contracted.
- 04Lower under control and finish all reps before switching sides.
체크포인트
- -Hips stay stacked and still while the torso lifts.
- -The crunch travels sideways toward the hip, not straight forward.
- -The hand supports the head without pulling on the neck.
- -Range is short and deliberate, roughly a few inches of lift.
흔한 실수
- -Rolling onto the back and turning it into a regular crunch.
- -Yanking the head with the top hand.
- -Using momentum to bounce off the floor.
- -Rushing reps instead of pausing at the contraction.
프로그래밍 노트
- -Use 2 to 3 sets of 12 to 20 reps per side.
- -Do the weaker or tighter side first each set.
- -Progress to cable side crunches or weighted side bends once bodyweight reps are easy.