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운동 라이브러리
Oblique Crunches Floor
A floor crunch with knees dropped to one side, biasing the obliques while keeping the setup as simple as a standard crunch.
복근맨몸Trunk flexion with oblique bias
주동근
복사근
협응근
복직근요방형근고관절 굴곡근
장비
맨몸
패턴
Trunk flexion with oblique bias
준비 자세
- 01Lie on your back with knees bent and feet flat.
- 02Drop both knees together to one side until they rest on the floor.
- 03Keep both shoulder blades in contact with the mat.
- 04Place your hands lightly behind your head or across your chest.
수행
- 01Exhale and crunch the shoulders straight up off the floor.
- 02Lift until you feel the side of the waist above the dropped knees contract hard.
- 03Pause for a one count at the top.
- 04Lower under control and complete the set before switching the knees to the other side.
체크포인트
- -Both shoulders lift evenly toward the ceiling.
- -Knees stay relaxed on the floor to the side.
- -The neck stays neutral with no hand pulling.
- -The contraction is felt along the side of the waist, not just the front.
흔한 실수
- -Letting the top shoulder lag so the crunch turns into a twist.
- -Pulling the chin to the chest with the hands.
- -Lifting the knees off the floor mid set.
- -Doing fast partial reps without a top pause.
프로그래밍 노트
- -Use 2 to 3 sets of 12 to 20 reps per side.
- -Match reps exactly between sides to avoid imbalance.
- -Add a slow 2 second lowering phase before considering external load.