라이브러리로시작 
끝 
운동 라이브러리
Side Hip (On Parallel Bars)
A dip-bar hold in which the legs swing from side to side, training the obliques and lateral hip through a long lever while the shoulders stabilize the support position.
코어맨몸Lateral flexion
주동근
복사근
협응근
고관절 굴곡근요방형근복직근어깨 안정근
장비
맨몸
패턴
Lateral flexion
준비 자세
- 01Grip the parallel bars and press into a straight-arm support position.
- 02Depress the shoulders away from the ears and lock the elbows.
- 03Let the legs hang together, straight and slightly in front of the body.
- 04Brace the trunk before the first swing.
수행
- 01Lift the legs together toward one side by side-bending the trunk.
- 02Pause briefly at the top of the lateral raise.
- 03Lower the legs through the center under control.
- 04Raise them to the other side and continue alternating.
체크포인트
- -Elbows stay locked and shoulders stay depressed the entire set.
- -The motion comes from the trunk and hips, not from swinging momentum.
- -Legs stay together and near-straight through the arc.
- -The torso stays tall rather than folding forward.
흔한 실수
- -Turning the drill into a pendulum swing driven by momentum.
- -Shrugging into the shoulders and losing the support position.
- -Bending the knees deeply to shorten the lever on every rep.
- -Twisting the hips instead of laterally flexing the trunk.
프로그래밍 노트
- -Use 2 to 3 sets of 6 to 10 raises per side with deliberate control.
- -Build a solid 20 to 30 second straight-arm bar support first.
- -Bend the knees slightly as a regression, then straighten them as strength improves.