라이브러리로시작 
끝 
운동 라이브러리
Weighted Side Bend (On Stability Ball)
A lateral flexion movement over a stability ball with a weight, giving the obliques and quadratus lumborum a loaded stretch a standing side bend cannot match.
복근짐볼Lateral flexion
주동근
복사근
협응근
요방형근복직근척추기립근
장비
짐볼
패턴
Lateral flexion
준비 자세
- 01Lie sideways over the ball so it supports the hip and lower ribs.
- 02Stagger or stack the feet against the floor, bracing the lower foot against a wall if needed.
- 03Hold a plate or dumbbell against the upper side of the head or chest.
- 04Let the torso drape over the ball to pre-stretch the top-side obliques.
수행
- 01Exhale and bend the torso laterally, lifting the shoulder up and away from the ball.
- 02Raise as high as the obliques can pull without twisting.
- 03Pause at the top contraction.
- 04Lower slowly back over the curve of the ball into the stretched position.
체크포인트
- -Movement stays in the frontal plane; shoulders do not rotate forward or back.
- -The ball stays still under the hip through the set.
- -Each rep reaches both a full stretch and a full contraction.
- -The neck stays in line with the spine rather than side-crunching on its own.
흔한 실수
- -Twisting into flexion instead of pure side bending.
- -Using leg drive off the floor to push the torso up.
- -Cutting the bottom stretch short, which removes the ball's main advantage.
- -Loading too heavy and jerking off the ball.
프로그래밍 노트
- -Use 2 to 3 sets of 10 to 15 reps per side with a light plate.
- -Complete all reps on one side before switching.
- -Train it 1 to 2 times per week if lateral trunk strength is a weak point for carries or squats.