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운동 라이브러리
Weighted Decline Sit-Up
A sit-up on a decline bench holding a plate or dumbbell, giving the abs and hip flexors a long, heavily loadable range of motion.
복근기타Trunk flexion
주동근
복직근
협응근
고관절 굴곡근복사근대퇴사두
장비
기타
패턴
Trunk flexion
준비 자세
- 01Set the bench to a moderate decline of 15 to 30 degrees.
- 02Hook the feet or shins securely under the pads.
- 03Hold a plate or dumbbell against the chest with both hands.
- 04Lie back so the torso can travel through a full range without the head hitting the floor.
수행
- 01Exhale and curl the torso up, ribs leading toward the pelvis.
- 02Continue to a near-upright seated position.
- 03Pause briefly at the top with the weight held tight to the chest.
- 04Lower back down segment by segment under control until the shoulders near the bench.
체크포인트
- -The spine curls and uncurls rather than moving as a rigid plank.
- -The weight stays pinned to the chest through the whole rep.
- -Descent takes at least as long as the ascent.
- -The neck stays neutral, not tucked hard to the chest.
흔한 실수
- -Throwing the torso up with momentum from a flat back.
- -Dropping into the bottom position and bouncing.
- -Pulling excessively with the hip flexors and skipping the crunch phase.
- -Choosing a decline so steep that form collapses after a few reps.
프로그래밍 노트
- -Use 3 to 4 sets of 8 to 12 reps, progressing plate weight before bench angle.
- -Increase decline only after the current angle allows 12 controlled reps.
- -Anyone with lower back sensitivity should shorten the range or switch to weighted crunches.