라이브러리로시작 
끝 
운동 라이브러리
Tuck Crunch
A combined crunch and knee tuck that shortens the abs from both ends, hitting upper and lower regions of the rectus abdominis in one rep.
복근맨몸Trunk flexion
주동근
복직근
협응근
고관절 굴곡근복사근
장비
맨몸
패턴
Trunk flexion
준비 자세
- 01Lie on your back with the knees bent and feet off the floor.
- 02Hold the knees stacked roughly over the hips, shins parallel to the floor.
- 03Place the fingertips behind the ears with elbows wide.
- 04Press the lower back gently into the mat and brace.
수행
- 01Exhale and crunch the shoulders up while drawing the knees toward the chest.
- 02Let the pelvis curl slightly off the floor as the knees come in.
- 03Squeeze the abs hard at the point of maximum tuck.
- 04Return shoulders and knees to the start position under control.
체크포인트
- -Both ends move together: ribs toward pelvis and pelvis toward ribs.
- -The lower back stays in contact except for the small pelvic curl.
- -The neck stays long with no hand pulling.
- -Legs return to the start without the feet touching down.
흔한 실수
- -Only moving the shoulders and leaving the knees parked.
- -Swinging the legs to bounce into each rep.
- -Letting the lower back arch as the legs extend away.
- -Racing through reps and shrinking the squeeze.
프로그래밍 노트
- -Use 2 to 4 sets of 12 to 20 reps.
- -Add a 1 second squeeze at full tuck before increasing reps.
- -Progress toward v-ups or hanging work once 20 controlled reps are easy.