라이브러리로시작 
끝 
운동 라이브러리
Sit-Up
The classic full-range trunk flexion exercise that trains the rectus abdominis together with the hip flexors.
복근맨몸Trunk flexion
주동근
복직근
협응근
고관절 굴곡근복사근
장비
맨몸
패턴
Trunk flexion
준비 자세
- 01Lie on your back on a mat with knees bent about 90 degrees.
- 02Plant both feet flat, hip width apart.
- 03Place the fingertips behind the ears or cross the hands lightly at the chest.
- 04Press the lower back gently toward the floor before starting.
수행
- 01Exhale and curl the chin, then the shoulders, off the floor.
- 02Continue flexing the trunk until the torso is upright over the hips.
- 03Keep the feet down without anchoring them under anything if possible.
- 04Lower back down one segment at a time to the start.
체크포인트
- -The spine curls segment by segment rather than hinging as a plank.
- -The neck stays relaxed with the chin off the chest.
- -Feet stay flat without the heels lifting or the legs yanking.
- -The descent takes at least as long as the way up.
흔한 실수
- -Pulling on the head to start the rep.
- -Throwing the arms forward to build momentum.
- -Dropping back to the floor instead of lowering under control.
- -Anchoring the feet and turning the rep into a hip flexor exercise.
프로그래밍 노트
- -Use 2 to 4 sets of 10 to 20 reps for general trunk work.
- -Hold a plate at the chest once 20 strict reps are easy.
- -If the lower back complains, swap in crunches or dead bugs and rebuild range gradually.