라이브러리로시작 
끝 
운동 라이브러리
Sit-Up with Arms on Chest
A sit-up performed with the arms crossed over the chest, removing arm momentum and keeping tension on the abdominals.
복근맨몸Trunk flexion
주동근
복직근
협응근
고관절 굴곡근복사근
장비
맨몸
패턴
Trunk flexion
준비 자세
- 01Lie on your back with knees bent and feet flat on the floor.
- 02Cross the arms over the chest, each hand on the opposite shoulder.
- 03Press the lower back lightly toward the mat.
- 04Brace the trunk before the first rep.
수행
- 01Exhale and curl the head and shoulders off the floor.
- 02Continue curling until the torso is upright, keeping the arms pinned to the chest.
- 03Pause briefly at the top without leaning onto the thighs.
- 04Lower back down segment by segment under control.
체크포인트
- -Arms stay glued to the chest with zero swinging.
- -The chin stays a fist width off the chest.
- -Feet remain flat and quiet on the floor.
- -Each rep starts from a full stop, not a bounce.
흔한 실수
- -Letting the elbows flap forward to cheat the rep.
- -Jerking the shoulders off the floor with a head snap.
- -Anchoring the feet under a bar and pulling with the legs.
- -Free-falling on the way down.
프로그래밍 노트
- -Use 2 to 4 sets of 10 to 15 strict reps.
- -Hold a light plate against the chest to progress the same arm position.
- -Good testing variation since arm momentum is removed and reps are comparable.