라이브러리로시작 
끝 
운동 라이브러리
Twisted Leg Raise
A lying leg raise finished with a rotation of the legs to one side, adding an oblique demand to the standard lower-ab pattern.
복근맨몸Hip flexion with rotation
주동근
복직근복사근
협응근
고관절 굴곡근복횡근
장비
맨몸
패턴
Hip flexion with rotation
준비 자세
- 01Lie flat on your back with legs extended and together.
- 02Place the arms out to the sides, palms down, for stability.
- 03Press the lower back gently toward the floor.
- 04Point the toes and brace the trunk.
수행
- 01Raise both legs together until they are vertical over the hips.
- 02Rotate the legs and hips to lower them toward one side under control.
- 03Stop before the shoulders lift, then bring the legs back to vertical.
- 04Lower the legs to the floor, then repeat rotating to the other side.
체크포인트
- -Both shoulders stay pinned to the floor during the twist.
- -Legs stay together and knees stay near-straight.
- -The rotation range stays inside what the trunk can control.
- -The lower back does not slam into an arch as the legs lower.
흔한 실수
- -Dropping the legs sideways and catching them with momentum.
- -Letting the opposite shoulder peel off the floor.
- -Bending the knees more and more as fatigue builds.
- -Rushing the return to vertical instead of pulling with the obliques.
프로그래밍 노트
- -Use 2 to 3 sets of 6 to 10 reps per side.
- -Shorten the sideways range before shortening the leg lever.
- -Regress to bent-knee windshield wipers if the lower back loses contact.