복근
몸통 굽힘, 브레이싱, 행잉 레그 레이즈.
다음을 단련하는 운동: 복근
- 3-4 Sit-Up주동근 · 맨몸
- 90 Degree Heels Touch주동근 · 맨몸
- Ab Mat Sit-Up주동근 · 맨몸
- Ab Tuck주동근 · 맨몸
- Ab Wheel All the Way Out주동근 · 맨몸
- Ab Wheel Halfway Out주동근 · 맨몸
- Ab Wheel Left Out주동근 · 맨몸
- Ab Wheel Plank주동근 · 맨몸
- Ab Wheel Pulses주동근 · 맨몸
- Ab Wheel Right Out주동근 · 맨몸
- Ab Wheel Take It or Leave It주동근 · 맨몸
- Abdominal Crunches주동근 · 맨몸
- 복근 크런치 머신주동근 · 머신
- Abdominal Crunches with Hold주동근 · 맨몸
- Abs Snails주동근 · 맨몸
- Alternate Arm Leg Plank주동근 · 맨몸
- Alternate Arm Leg Plank Hold주동근 · 맨몸
- Alternate Arm Leg Plank Rest Pause주동근 · 맨몸
- Alternate Leg Pull주동근 · 맨몸
- Alternate Leg Raise주동근 · 맨몸
- Alternate Leg Raise from Reverse Plank Position주동근 · 맨몸
- Alternate Leg Raise with Head주동근 · 맨몸
- Alternate Leg Raise with Head Up주동근 · 맨몸
- Alternate Lying Floor Leg Raise주동근 · 맨몸
- Alternate Single Leg Raise Plank주동근 · 맨몸
- Alternate Single Leg Raises Plank주동근 · 맨몸
- Alternate Toe Tap Leg Lift주동근 · 맨몸
- Alternating Leg Lifts주동근 · 맨몸
- Alternating Oblique Sit-Up주동근 · 맨몸
- Alternating Plank Lunge주동근 · 맨몸
- Alternating Toe Tap주동근 · 맨몸
- Arm Rotation Knee Lift주동근 · 맨몸
- Assisted Sit-Up주동근 · 맨몸
- Back Lever주동근 · 맨몸
- Ball Sit-Up주동근 · 맨몸
- Ball Slams주동근 · 맨몸
- Band Decline Sit-Up주동근 · 저항 밴드
- Band Kneeling Crunch주동근 · 저항 밴드
- Barbell Rollout주동근 · 바벨
- Barbell Sit-Up주동근 · 바벨
- Bench Decline Ab Sit-Up주동근 · 맨몸
- Bench Knee Tucks주동근 · 맨몸
- Body Throw주동근 · 맨몸
- Bodyweight Front Slam주동근 · 맨몸
- Bottoms-Up Half Rep주동근 · 맨몸
- Brazilian Crunches주동근 · 맨몸
- Bridge with Alternating Leg Raise주동근 · 맨몸
- 케이블 스탠딩 크런치주동근 · 케이블
- Captains Chair Leg Raise주동근 · 머신
- Captains Chair Straight Leg Raise주동근 · 머신
- Chest Lift with Rotation주동근 · 맨몸
- Control Balance주동근 · 맨몸
- Criss Cross Leg Raises주동근 · 맨몸
- Crunch (Arms Straight)주동근 · 맨몸
- Crunch (Hands Overhead)주동근 · 맨몸
- Crunch (Legs on Stability Ball)주동근 · 맨몸
- Crunch (on BOSU Ball)주동근 · 맨몸
- Crunch (on Stability Ball)주동근 · 맨몸
- Crunch (Straight Leg Up)주동근 · 맨몸
- Crunch Floor주동근 · 맨몸
- Crunch Frog on Floor주동근 · 맨몸
- Crunch Leg Raise주동근 · 맨몸
- Crunch with Medicine Ball주동근 · 맨몸
- Dead Bug주동근 · 맨몸
- Dead Bug Extended Arms주동근 · 맨몸
- Decline Bench Full Sit-Up주동근 · 맨몸
- Decline Bent Leg Reverse Crunch주동근 · 맨몸
- Decline Levitating Sit-Up Bodyweight주동근 · 맨몸
- Decline Shoulder Tap주동근 · 맨몸
- Decline Sit-Up주동근 · 맨몸
- Decline Sit-Up Dumbbells주동근 · 덤벨
- Dragonfly주동근 · 맨몸
- Dumbbell Ab Crunch주동근 · 덤벨
- Dumbbell Close Grip Shoulder Press Sit-Up주동근 · 덤벨
- Dumbbell Crunch Hold with Legs Off주동근 · 덤벨
- Dumbbell Decline Overhead Sit-Up주동근 · 덤벨
- Dumbbell Decline Sit-Up주동근 · 덤벨
- Dumbbell Elbow Side Plank주동근 · 덤벨
- Dumbbell Hand Side Plank주동근 · 덤벨
- Dumbbell Overhead Sit-Up주동근 · 덤벨
- Dumbbell Plank Pullthrough주동근 · 덤벨
- Dumbbell Side Plank Up Down주동근 · 덤벨
- Dumbbell Side Plank with Rear Fly주동근 · 덤벨
- Dumbbell Single Arm Starfish Crunch주동근 · 덤벨
- Dumbbell Starfish Crunch Alternating주동근 · 덤벨
- Dumbbell Step-Up with Knee Raise주동근 · 덤벨
- Dumbbell Straight Arm Crunch주동근 · 덤벨
- Dumbbell Straight Arm Twisting Sit-Up주동근 · 덤벨
- Dumbbell Suitcase Crunch주동근 · 덤벨
- Dumbbell V-Up주동근 · 덤벨
- Dumbbells Plank to Alternating Row주동근 · 덤벨
- Elbow Push Plank Up주동근 · 맨몸
- Elbow-Up and Down Dynamic Plank주동근 · 맨몸
- Exercise Ball Body Saw주동근 · 맨몸
- Exercise Ball Sit-Up주동근 · 맨몸
- Flat Knee Raise주동근 · 맨몸
- Flutter Kicks주동근 · 맨몸
- Front Lever Raise주동근 · 맨몸
- Front Lever Raise to Hold주동근 · 맨몸
- Hand Stand Hold주동근 · 맨몸
- Hanging Knee Raises주동근 · 맨몸
- Hanging Leg Raises주동근 · 맨몸
- Headstand주동근 · 맨몸
- 하이 케이블 무릎 크런치주동근 · 케이블
- High Resistance Band Kneeling Crunch주동근 · 저항 밴드
- Hold the World Med Ball주동근 · 맨몸
- Hollow Hold주동근 · 맨몸
- Jackknives주동근 · 맨몸
- Kettlebell Sit-Up Press주동근 · 케틀벨
- Leg Lift Circles주동근 · 맨몸
- Leg Raises (Straight Legs)주동근 · 맨몸
- Long Arm Crunches주동근 · 맨몸
- Lying Abs Resistance Band주동근 · 저항 밴드
- Lying Leg Raise주동근 · 맨몸
- Middle Crunches주동근 · 맨몸
- Over Head Weight Sit-Up주동근 · 맨몸
- Over Weight Ab Crunch주동근 · 맨몸
- Plank Cross Knee Drive주동근 · 맨몸
- Plank Jack주동근 · 맨몸
- Plank Knee Tucks주동근 · 맨몸
- Plank Lunges주동근 · 맨몸
- Plank on Elbows주동근 · 맨몸
- Plank Reach Through주동근 · 맨몸
- Plank Reverse Fly with Bottle주동근 · 맨몸
- Plank Shoulder Taps주동근 · 맨몸
- Raised Leg Crunch주동근 · 맨몸
- Resistance Band Lying Bent Knee Raise주동근 · 저항 밴드
- Resistance Band Lying Leg Raise주동근 · 저항 밴드
- Resistance Band Side Plank Glute Raise주동근 · 저항 밴드
- Resistance Band Upper Body Dead Bug주동근 · 저항 밴드
- Reverse Ab Wheel Rollout주동근 · 맨몸
- Reverse Crunch주동근 · 맨몸
- Reverse Crunch with Kick Out주동근 · 맨몸
- Scissors Kick주동근 · 맨몸
- Seated Floor Crunches주동근 · 맨몸
- Seated Flutter Kicks주동근 · 맨몸
- Seated V Up주동근 · 맨몸
- Side Plank주동근 · 맨몸
- Side Plank Oblique Crunch주동근 · 맨몸
- Sit-Up주동근 · 맨몸
- Spider Plank주동근 · 맨몸
- Standing Ab Wheel Rollout주동근 · 맨몸
- Standing Side Leg Raises주동근 · 맨몸
- Star Crunches주동근 · 맨몸
- Suspension Trainer with Grips Abdominal Fallout주동근 · 맨몸
- Suspension Trainer with Grips Hanging Knees to Elbows주동근 · 맨몸
- Suspension Trainer with Grips Hanging Leg Hip Raise주동근 · 맨몸
- Suspension Trainer with Grips Hanging Straight Leg Hip Raise주동근 · 맨몸
- Suspension Trainer with Grips Knee Tuck Row주동근 · 맨몸
- Suspension Trainer with Grips Reverse Ab Rollout주동근 · 맨몸
- Suspension Trainer with Grips Supine Crunch주동근 · 맨몸
- V Crunches주동근 · 맨몸
- V Up주동근 · 맨몸
- Walkout주동근 · 맨몸
- Wheels to Heaven주동근 · 맨몸
- Wheels to Toes주동근 · 맨몸
- 180 Jump Turns보조근 · 맨몸
- 4 Corners Side Step보조근 · 맨몸
- 45 Degree Bicycle Twist Knee to Elbow보조근 · 맨몸
- 45 Degree Bicycle Twisting보조근 · 맨몸
- 45 Degree Bicycle Twisting Crunch보조근 · 맨몸
- 45 Degree Side Bend보조근 · 맨몸
- 45 Degrees Step Out보조근 · 맨몸
- 90 Degree Heel Touch보조근 · 맨몸
- Air Bike보조근 · 맨몸
- Air Bike (Version 2)보조근 · 맨몸
- Air Bike Crunch보조근 · 맨몸
- Air Twisting Crunch보조근 · 맨몸
- Alternate Front Kick in Place보조근 · 맨몸
- Alternate Heel Touch Side Kick Squat보조근 · 맨몸
- Alternate Heel Touches보조근 · 맨몸
- Alternate Oblique Crunch보조근 · 맨몸
- Archer Pull-Up보조근 · 맨몸
- Archer Push-Up보조근 · 맨몸
- Arm Crossover보조근 · 맨몸
- Arm Crossover Chest Out보조근 · 맨몸
- Arm Double Crossover보조근 · 맨몸
- Arm Tuck Side Bend보조근 · 맨몸
- Assisted Chin-Up Normal Width Reverse Grip보조근 · 맨몸
- Assisted Chin-Up on a Bench보조근 · 맨몸
- Assisted Chin-Up Reverse Close Grip보조근 · 맨몸
- Assisted Chin-Up Reverse Wide Grip보조근 · 맨몸
- Assisted Close Grip Underhand Chin-Up보조근 · 맨몸
- Assisted Parallel Close Grip Pull-Up보조근 · 맨몸
- Assisted Pull-Up보조근 · 맨몸
- Assisted Pull-Up Close Grip보조근 · 맨몸
- Assisted Pull-Up Normal Grip보조근 · 맨몸
- Assisted Pull-Up Wide Grip보조근 · 맨몸
- Assisted Weighted Push-Up보조근 · 맨몸
- Balloon Drill보조근 · 맨몸
- Band Assisted Chin-Up (from Knee)보조근 · 저항 밴드
- Band Bicycle Crunch보조근 · 저항 밴드
- 밴드 팔로프 프레스보조근 · 저항 밴드
- Band Pull-Up보조근 · 저항 밴드
- Band Push-Up보조근 · 저항 밴드
- Band Side Bend보조근 · 저항 밴드
- 바벨 랜드마인 사이드 밴드보조근 · 바벨
- Barbell Seated Twist보조근 · 바벨
- Barbell Seated Twist on Exercise Ball보조근 · 바벨
- Barbell Side Bends보조근 · 바벨
- Barbell Standing Twist보조근 · 바벨
- Basketball Shot Jump보조근 · 맨몸
- Bear Crawls보조근 · 맨몸
- Bench Pull-Up보조근 · 맨몸
- Bent Knee Lying Twist보조근 · 맨몸
- Bent Knee Lying Twist (on Stability Ball)보조근 · 맨몸
- Bent Over Twist보조근 · 맨몸
- Bicycle Twisting Crunch보조근 · 맨몸
- Bicycles보조근 · 맨몸
- Bicycles Crunches보조근 · 맨몸
- Bodyweight Knee Thrust보조근 · 맨몸
- Bodyweight Knee to Hand Tap보조근 · 맨몸
- Bodyweight Muscle-Up보조근 · 맨몸
- Bodyweight Windmill보조근 · 맨몸
- Bodyweight Windmill Cut보조근 · 맨몸
- Bouncing Circle Draw보조근 · 맨몸
- Cable Core Pallof Press보조근 · 케이블
- 케이블 트위스트보조근 · 케이블
- Cable Twist (Up-Down)보조근 · 케이블
- Chest Tap Push-Up보조근 · 맨몸
- Chin-Up보조근 · 맨몸
- Chin-Up (Isometric and Negative)보조근 · 맨몸
- Chin-Up (Narrow Parallel Grip)보조근 · 맨몸
- Chin-Up Reverse Close Grip보조근 · 맨몸
- Chin-Up Reverse Normal Grip보조근 · 맨몸
- Chin-Up Reverse Wide Grip보조근 · 맨몸
- Circle Elbow Arm보조근 · 맨몸
- Clap Jack보조근 · 맨몸
- Clap Push-Up보조근 · 맨몸
- Clock Push-Up보조근 · 맨몸
- Close Grip Push-Up보조근 · 맨몸
- Close-Reverse Grip Chin-Up보조근 · 맨몸
- Cobra Full Push-Up보조근 · 맨몸
- Cobra Push-Up보조근 · 맨몸
- Commando Pull-Up보조근 · 맨몸
- Corner Touch보조근 · 맨몸
- Crab Twist Toe Touch보조근 · 맨몸
- Criss Cross Arms Lift보조근 · 맨몸
- Criss Cross Elbow to Knee보조근 · 맨몸
- Criss Cross Jack보조근 · 맨몸
- Criss Cross Jump보조근 · 맨몸
- Decline Bench Oblique Crunches Bodyweight보조근 · 맨몸
- Decline Bench Oblique Crunches Dumbbells보조근 · 덤벨
- Decline Kneeling Push-Up보조근 · 맨몸
- Decline Kneeling Push-Up on Box보조근 · 맨몸
- Decline Push-Up보조근 · 맨몸
- Decline Push-Up Against Wall보조근 · 맨몸
- Deep Push-Up보조근 · 맨몸
- Diagonal Chop Cable보조근 · 케이블
- Diagonal Chop Left보조근 · 맨몸
- Diagonal Chop Right보조근 · 맨몸
- Diagonal Opens보조근 · 맨몸
- Double Knee Drive보조근 · 맨몸
- Dumbbell Curl Press Extend보조근 · 덤벨
- Dumbbell Diagonal Chop보조근 · 덤벨
- Dumbbell Half Kneeling Wood Chopper보조근 · 덤벨
- Dumbbell Kneeling Wood Chopper보조근 · 덤벨
- 덤벨 로우 윈드밀보조근 · 덤벨
- Dumbbell Overhead Side Bend보조근 · 덤벨
- Dumbbell Russian Twist with Legs Floor Off보조근 · 덤벨
- 덤벨 사이드 밴드보조근 · 덤벨
- Dumbbell Side Lying One Hand Raise보조근 · 덤벨
- Dumbbell Single Arm Overhead Carry보조근 · 덤벨
- Dumbbell Straight Leg Russian Twist보조근 · 덤벨
- Elbow Lift Reverse Push-Up보조근 · 맨몸
- Elbow-Extension보조근 · 맨몸
- Elevated Push-Up보조근 · 맨몸
- Explosive Push-Up보조근 · 맨몸
- Full Planche Push-Up보조근 · 맨몸
- Hanging Oblique Crunches보조근 · 맨몸
- Heel Touches보조근 · 맨몸
- Incline Push-Up (on Box)보조근 · 맨몸
- Modified Hindu Push-Up보조근 · 맨몸
- Normal Push-Up보조근 · 맨몸
- Oblique Crunch보조근 · 맨몸
- Pull-Up Normal Grip보조근 · 맨몸
- Pull-Up Wide Grip보조근 · 맨몸
- Pull-Up Wide Grip Front View보조근 · 맨몸
- Push-Up and Rotation보조근 · 맨몸
- Push-Up Bodyweight보조근 · 맨몸
- Rebounder in & Out from Ground보조근 · 머신
- Rebounder in & Out Jacks보조근 · 머신
- Rebounder Knee Jumps보조근 · 머신
- Rebounder Knee Pushes보조근 · 머신
- Rebounder Light Jumps보조근 · 머신
- Resistance Band Assisted Push-Up보조근 · 저항 밴드
- Russian Twist보조근 · 맨몸
- Russian Twist Weighted Ball보조근 · 맨몸
- Side Lying Leg Lift Left보조근 · 맨몸
- Side Lying Leg Lift Right보조근 · 맨몸
- Side Push-Up보조근 · 맨몸
- Side to Side Push-Up보조근 · 맨몸
- Standing Cable Oblique Twist보조근 · 케이블
- Standing Oblique Crunch보조근 · 맨몸
- Standing Toe Touch보조근 · 맨몸
- Star Jump보조근 · 맨몸
- Supine Push-Up보조근 · 맨몸
- Suspension Trainer with Grips Chin-Up보조근 · 맨몸
- Suspension Trainer with Grips Decline Push-Up보조근 · 맨몸
- Suspension Trainer with Grips Inverted Row Arm Twist보조근 · 맨몸
- Suspension Trainer with Grips Pike보조근 · 맨몸
- Suspension Trainer with Grips Pull-Up보조근 · 맨몸
- Suspension Trainer with Grips Push-Up to Side Plank보조근 · 맨몸
- Suspension Trainer with Grips Reverse Push-Up보조근 · 맨몸
- Tennis Forehand Ground Stroke보조근 · 맨몸
- Wide Push-Up Bodyweight보조근 · 맨몸
- Windshield Wipers보조근 · 맨몸
- 3 Leg Chaturanga Pose주동근 · 맨몸
- Abdominal Stretch주동근 · 맨몸
- Abdominal Stretch (Version 2)주동근 · 맨몸
- Alternating Leg Downward Dog주동근 · 맨몸
- Archer Step Back주동근 · 맨몸
- Archer Stepback주동근 · 맨몸
- Backward Abdominal Stretch주동근 · 맨몸
- Bench Reverse Plank Hold주동근 · 맨몸
- Bird Dog주동근 · 맨몸
- Bird Dog (Version 2)주동근 · 맨몸
- Boat Stretch주동근 · 맨몸
- Body Saw Plank주동근 · 맨몸
- Chair Pose주동근 · 맨몸
- Cobra Side Ab Stretch주동근 · 맨몸
- Cobra Stretch주동근 · 맨몸
- Cobra Yoga Pose Hold주동근 · 맨몸
- Crab Pose주동근 · 맨몸
- Crow Pose주동근 · 맨몸
- Downward Dog Sprint주동근 · 맨몸
- Downward Dog Toe to Heel주동근 · 맨몸
- Downward Dog with Fingers Facing Feet주동근 · 맨몸
- Extended Side Angle주동근 · 맨몸
- Extended Side Angle Pose주동근 · 맨몸
- Extended Side Angle Pose with Block주동근 · 맨몸
- Gate Pose Variation Arm Extended on Side주동근 · 맨몸
- Half Monkey Pose주동근 · 맨몸
- High Plank주동근 · 맨몸
- Lying (Prone) Abdomen Stretch주동근 · 맨몸
- Lying (Prone) Abdominal Stretch주동근 · 맨몸
- Side Plank with Hip Lift주동근 · 맨몸
- Alternating Lunge with Rotation보조근 · 맨몸
- Bridge Hip Abduction보조근 · 맨몸
- Bridge Pose Setu Bandhasana보조근 · 저항 밴드
- Cat Pose보조근 · 맨몸
- Cat Stretch보조근 · 맨몸
- Child Pose보조근 · 맨몸
- Child Pose Arms Extended Left Right보조근 · 맨몸
- Child Pose Arms on Side보조근 · 맨몸
- Child Pose Elbows on Block보조근 · 맨몸
- Child Pose Up보조근 · 맨몸
- Crescent Moon Pose보조근 · 맨몸
- Crossover Kneeling Hip Flexor Stretch보조근 · 맨몸
- Easy Seated Twist Pose보조근 · 맨몸
- Exercise Ball Hip Flexor Stretch보조근 · 맨몸
- Exercise Ball Lower Back Dynamic Stretch보조근 · 맨몸
- Exercise Ball Lower Back Prone Stretch보조근 · 맨몸
- Gate Pose Rounding Spine Looking Up보조근 · 맨몸
- Kneeling Hip Flexor Stretch보조근 · 맨몸
- Legs Hand Reach Spine Stretch보조근 · 맨몸
- Lying Bench Internal Rotation Stretch보조근 · 맨몸
- Lying Crossover Stretch보조근 · 맨몸
- Lying Hip Flexor Stretch보조근 · 맨몸
- Runner Stretch보조근 · 맨몸
- Seated Side Stretch보조근 · 맨몸
- Side Lying Floor Stretch보조근 · 맨몸
- Side Lying Parsva Savasana Variation보조근 · 맨몸
- Standing Lateral Stretch보조근 · 맨몸
- Standing Side Slope Stretch보조근 · 맨몸
- Bridge - Mountain Climber (Cross Body)주동근 · 맨몸
- Double Punch Front Leg Lift주동근 · 맨몸
- Mountain Climbers주동근 · 맨몸
- Air Punches March보조근 · 맨몸
- Alternate Punching보조근 · 맨몸
- Battle Rope Alternating Arm Waves보조근 · 맨몸
- Battle Rope Double Arm Slams보조근 · 맨몸
- Boxing Jab보조근 · 맨몸
- Boxing Left Hook보조근 · 맨몸
- Boxing Left Uppercut보조근 · 맨몸
- Boxing Right Cross보조근 · 맨몸
- Boxing Right Hook보조근 · 맨몸
- Boxing Right Uppercut보조근 · 맨몸
- Burpee보조근 · 맨몸
- Butt Kicks보조근 · 맨몸
- Butt Kicks Slow보조근 · 맨몸
- Diagonal Punch보조근 · 맨몸
- Dumbbell Burpee보조근 · 덤벨
- Fast Feet보조근 · 맨몸
- Half Burpees보조근 · 맨몸
- High Knee Twist보조근 · 맨몸
- High Knees보조근 · 맨몸
- Jumping Jack보조근 · 맨몸
- Rebounder High Knee Runs보조근 · 머신
- Shadow Boxing보조근 · 맨몸
- Side to Side Punch보조근 · 맨몸
- Ski Ergometer Cross Country Ski Alternating Arm Pulls보조근 · 머신
- Ski Ergometer Cross Country Ski Basic Pull보조근 · 머신
- Ski Ergometer Cross Country Ski Face Biceps Curl Pull보조근 · 머신
- Ski Ergometer Cross Country Ski Flyes보조근 · 머신
- Ski Ergometer Cross Country Ski Reverse Triceps Extension Pull보조근 · 머신
- Ski Ergometer Cross Country Ski Triceps Extension Pull보조근 · 머신
- Suspension Trainer with Grips Mountain Climber보조근 · 맨몸
훈련 방법
위 동작 중 2~4가지로 복근을(를) 훈련하세요. 다양한 각도를 포함하고, 각 동작을 6~15회 범위로 2~4세트 수행하며, 시간이 지남에 따라 중량을 늘리세요. 주요 운동과 보조 운동을 함께 배치하면 균형 있게 발달합니다.
플래너 열기 →복근 자주 묻는 질문
복근에 가장 좋은 운동은 무엇인가요?
3-4 Sit-Up, 90 Degree Heels Touch, Ab Mat Sit-Up 및 Ab Tuck은(는) 복근에 가장 효과적인 운동에 속합니다. 고중량 복합 운동에 보조 운동 한두 가지를 더해 복근을(를) 전체 가동 범위에서 단련하세요.
복근은(는) 얼마나 자주 훈련해야 하나요?
복근을(를) 주 2~3회, 총 10~20세트 정도 강도 높게 훈련하는 방식이 대부분에게 적합합니다. 힘든 세션 사이에는 약 48시간을 두어 근육이 회복하고 성장하도록 하세요.