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운동 라이브러리
Roller Reverse Crunch
A reverse crunch performed with the feet or shins on an ab wheel, rolling the wheel toward the chest so the lower abs work against rolling resistance.
복근AB 롤러Posterior pelvic tilt with knee drive
주동근
복직근
협응근
고관절 굴곡근복사근복횡근
장비
AB 롤러
패턴
Posterior pelvic tilt with knee drive
준비 자세
- 01Lie on your back on a mat with an ab wheel positioned under your feet or lower shins.
- 02Hook your feet onto the wheel's handles or rest them on the axle, legs extended.
- 03Place your arms at your sides with palms pressing into the floor.
- 04Brace and press the lower back toward the mat before rolling.
수행
- 01Exhale and pull the wheel toward your hips by bending the knees.
- 02As the knees approach the chest, curl the pelvis and lift the tailbone off the mat.
- 03Pause with the lower abs fully contracted.
- 04Roll the wheel back out slowly until the legs are extended, keeping the back flat.
체크포인트
- -The wheel tracks in a straight line through the whole rep.
- -The tailbone lifts at the end of the pull, not just the knees bending.
- -Lower back stays pressed down as the legs extend.
- -The roll-out phase is slow and fully controlled.
흔한 실수
- -Yanking the wheel in with momentum instead of a smooth pull.
- -Skipping the pelvic curl so only the hip flexors work.
- -Arching the lower back as the wheel rolls away.
- -Letting the wheel drift sideways off line.
프로그래밍 노트
- -Use 2 to 3 sets of 8 to 12 controlled reps.
- -Master the standard reverse crunch before adding the wheel's rolling demand.
- -Shorten the roll-out range if the lower back lifts during the extension.