라이브러리로시작 
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운동 라이브러리
Vertical Leg Raise (On Parallel Bars)
A supported leg raise on a captain's chair or parallel bars that loads the lower abs and hip flexors without grip fatigue from hanging.
복근맨몸Hip flexion
주동근
복직근고관절 굴곡근
협응근
복사근전완전거근
장비
맨몸
패턴
Hip flexion
준비 자세
- 01Support yourself on the parallel bars or captain's chair with forearms or straight arms, depending on the station.
- 02Press the shoulders down away from the ears and keep the back against the pad if one exists.
- 03Let the legs hang straight down with feet together.
- 04Brace the trunk before the first rep so the pelvis does not sag.
수행
- 01Raise the straight legs forward and up toward hip height or above.
- 02Posteriorly tilt the pelvis slightly at the top to bring the abs into full contraction.
- 03Pause briefly at the top position.
- 04Lower the legs under control back to a full hang without swinging.
체크포인트
- -Shoulders stay depressed; no shrugging into the ears.
- -Legs move without a swing or kip at the bottom.
- -The pelvis tucks at the top rather than the legs simply lifting from the hips.
- -Torso stays upright against the support through the set.
흔한 실수
- -Swinging the legs to build momentum between reps.
- -Only lifting from the hip flexors with no pelvic tilt.
- -Sinking into the shoulders and losing the supported position.
- -Bending the knees progressively as fatigue sets in without acknowledging the regression.
프로그래밍 노트
- -Use 3 to 4 sets of 8 to 15 reps; bend the knees to regress or add ankle weight to progress.
- -Do these early in ab work since the support demands are highest when fresh.
- -A 2-second lowering phase controls the swing and increases time under tension.