라이브러리로시작 
끝 
운동 라이브러리
Toes-To-Bar
A high-demand hanging movement bringing the toes to the pull-up bar, training the abs through their largest loaded range plus grip and lat control.
복근맨몸Reverse trunk flexion
주동근
복직근고관절 굴곡근
협응근
복사근광배근전완
장비
맨몸
패턴
Reverse trunk flexion
준비 자세
- 01Hang from a pull-up bar with a grip just outside shoulder width.
- 02Set the shoulders active by pulling them slightly down and back.
- 03Squeeze the legs together and point the toes.
- 04Brace and stop any body sway before the first rep.
수행
- 01Raise the legs while curling the pelvis toward the ribs.
- 02Press down on the bar with straight arms as the feet travel up.
- 03Touch both toes to the bar between the hands.
- 04Lower the legs under control back to a dead hang.
체크포인트
- -The pelvis rolls up at the top; it is not just a leg swing.
- -Shoulders stay engaged rather than hanging passively.
- -The body returns to a still hang between strict reps.
- -Knees stay as straight as your hamstring flexibility allows.
흔한 실수
- -Kipping wildly when the goal is strict abdominal work.
- -Bending the knees heavily to sneak the toes to the bar.
- -Letting the body swing and stealing range from momentum.
- -Dropping the legs and yanking the shoulders at the bottom.
프로그래밍 노트
- -Use 2 to 4 sets of 3 to 8 strict reps.
- -Build from hanging knee raises, then hanging straight leg raises.
- -Do them early in the session while grip and abs are fresh.