라이브러리로시작 
끝 
운동 라이브러리
Weighted Crunch
A standard floor crunch loaded with a plate or dumbbell so the rectus abdominis can be progressed like any other muscle.
복근기타Trunk flexion
주동근
복직근
협응근
복사근복횡근
장비
기타
패턴
Trunk flexion
준비 자세
- 01Lie on your back with knees bent and feet flat on the floor.
- 02Hold a plate or dumbbell against your chest, or extended above the chest for more load.
- 03Press the lower back lightly into the floor.
- 04Tuck the chin slightly so the neck stays neutral.
수행
- 01Exhale and curl the ribs toward the pelvis, lifting the shoulder blades off the floor.
- 02Keep the lower back in contact with the ground throughout.
- 03Pause at peak contraction for a count.
- 04Lower the shoulders back down under control without fully relaxing.
체크포인트
- -Only the shoulder blades leave the floor; this is a crunch, not a sit-up.
- -The weight stays fixed against the chest or vertically over it.
- -Movement comes from spinal flexion, not neck or arm pull.
- -Tension stays on the abs at the bottom of each rep.
흔한 실수
- -Yanking the head forward with the hands or the weight.
- -Using so much load that range of motion shrinks to a shrug.
- -Letting the lower back arch off the floor at the bottom.
- -Rushing reps and losing the peak contraction.
프로그래밍 노트
- -Use 3 to 4 sets of 10 to 15 reps, adding weight when 15 clean reps are easy.
- -Holding the weight at arms length above the chest increases the lever without more plates.
- -Pair with an anti-extension movement like a rollout for balanced trunk work.