복사근
회전, 항회전, 측면 굽힘 운동.
다음을 단련하는 운동: 복사근
- 45 Degree Bicycle Twist Knee to Elbow주동근 · 맨몸
- 45 Degree Bicycle Twisting주동근 · 맨몸
- 45 Degree Bicycle Twisting Crunch주동근 · 맨몸
- 45 Degree Side Bend주동근 · 맨몸
- 90 Degree Heel Touch주동근 · 맨몸
- Air Bike주동근 · 맨몸
- Air Bike (Version 2)주동근 · 맨몸
- Air Bike Crunch주동근 · 맨몸
- Air Twisting Crunch주동근 · 맨몸
- Alternate Heel Touch Side Kick Squat주동근 · 맨몸
- Alternate Heel Touches주동근 · 맨몸
- Alternate Oblique Crunch주동근 · 맨몸
- Arm Tuck Side Bend주동근 · 맨몸
- Band Bicycle Crunch주동근 · 저항 밴드
- 밴드 팔로프 프레스주동근 · 저항 밴드
- Band Side Bend주동근 · 저항 밴드
- 바벨 랜드마인 사이드 밴드주동근 · 바벨
- Barbell Seated Twist주동근 · 바벨
- Barbell Seated Twist on Exercise Ball주동근 · 바벨
- Barbell Side Bends주동근 · 바벨
- Barbell Standing Twist주동근 · 바벨
- Bent Knee Lying Twist주동근 · 맨몸
- Bent Knee Lying Twist (on Stability Ball)주동근 · 맨몸
- Bent Over Twist주동근 · 맨몸
- Bicycle Twisting Crunch주동근 · 맨몸
- Bicycles주동근 · 맨몸
- Bicycles Crunches주동근 · 맨몸
- Bodyweight Windmill주동근 · 맨몸
- Bodyweight Windmill Cut주동근 · 맨몸
- Cable Core Pallof Press주동근 · 케이블
- 케이블 트위스트주동근 · 케이블
- Cable Twist (Up-Down)주동근 · 케이블
- Crab Twist Toe Touch주동근 · 맨몸
- Criss Cross Elbow to Knee주동근 · 맨몸
- Decline Bench Oblique Crunches Bodyweight주동근 · 맨몸
- Decline Bench Oblique Crunches Dumbbells주동근 · 덤벨
- Diagonal Chop Cable주동근 · 케이블
- Diagonal Chop Left주동근 · 맨몸
- Diagonal Chop Right주동근 · 맨몸
- Dumbbell Diagonal Chop주동근 · 덤벨
- Dumbbell Half Kneeling Wood Chopper주동근 · 덤벨
- Dumbbell Kneeling Wood Chopper주동근 · 덤벨
- 덤벨 로우 윈드밀주동근 · 덤벨
- Dumbbell Overhead Side Bend주동근 · 덤벨
- Dumbbell Russian Twist with Legs Floor Off주동근 · 덤벨
- 덤벨 사이드 밴드주동근 · 덤벨
- Dumbbell Side Lying One Hand Raise주동근 · 덤벨
- Dumbbell Straight Leg Russian Twist주동근 · 덤벨
- Hanging Oblique Crunches주동근 · 맨몸
- Heel Touches주동근 · 맨몸
- Oblique Crunch주동근 · 맨몸
- Russian Twist주동근 · 맨몸
- Russian Twist Weighted Ball주동근 · 맨몸
- Side Lying Leg Lift Left주동근 · 맨몸
- Side Lying Leg Lift Right주동근 · 맨몸
- Standing Cable Oblique Twist주동근 · 케이블
- Standing Oblique Crunch주동근 · 맨몸
- Suspension Trainer with Grips Inverted Row Arm Twist주동근 · 맨몸
- Windshield Wipers주동근 · 맨몸
- 3-4 Sit-Up보조근 · 맨몸
- 90 Degree Heels Touch보조근 · 맨몸
- Ab Mat Sit-Up보조근 · 맨몸
- Ab Tuck보조근 · 맨몸
- Ab Wheel All the Way Out보조근 · 맨몸
- Ab Wheel Halfway Out보조근 · 맨몸
- Ab Wheel Left Out보조근 · 맨몸
- Ab Wheel Plank보조근 · 맨몸
- Ab Wheel Pulses보조근 · 맨몸
- Ab Wheel Right Out보조근 · 맨몸
- Ab Wheel Take It or Leave It보조근 · 맨몸
- Abdominal Crunches보조근 · 맨몸
- 복근 크런치 머신보조근 · 머신
- Abdominal Crunches with Hold보조근 · 맨몸
- Abs Snails보조근 · 맨몸
- Alternate Arm Leg Plank보조근 · 맨몸
- Alternate Arm Leg Plank Hold보조근 · 맨몸
- Alternate Arm Leg Plank Rest Pause보조근 · 맨몸
- Alternate Leg Pull보조근 · 맨몸
- Alternate Leg Raise보조근 · 맨몸
- Alternate Leg Raise from Reverse Plank Position보조근 · 맨몸
- Alternate Leg Raise with Head보조근 · 맨몸
- Alternate Leg Raise with Head Up보조근 · 맨몸
- Alternate Lying Floor Leg Raise보조근 · 맨몸
- Alternate Single Leg Raise Plank보조근 · 맨몸
- Alternate Single Leg Raises Plank보조근 · 맨몸
- Alternate Toe Tap Leg Lift보조근 · 맨몸
- Alternating Leg Lifts보조근 · 맨몸
- Alternating Oblique Sit-Up보조근 · 맨몸
- Alternating Plank Lunge보조근 · 맨몸
- Alternating Toe Tap보조근 · 맨몸
- Arm Rotation Knee Lift보조근 · 맨몸
- Assisted Sit-Up보조근 · 맨몸
- Ball Sit-Up보조근 · 맨몸
- Band Decline Sit-Up보조근 · 저항 밴드
- Band Kneeling Crunch보조근 · 저항 밴드
- Barbell Rollout보조근 · 바벨
- Barbell Sit-Up보조근 · 바벨
- Bench Decline Ab Sit-Up보조근 · 맨몸
- Bench Knee Tucks보조근 · 맨몸
- Bottoms-Up Half Rep보조근 · 맨몸
- Brazilian Crunches보조근 · 맨몸
- Bridge with Alternating Leg Raise보조근 · 맨몸
- 케이블 스탠딩 크런치보조근 · 케이블
- Captains Chair Leg Raise보조근 · 머신
- Captains Chair Straight Leg Raise보조근 · 머신
- Chest Lift with Rotation보조근 · 맨몸
- Criss Cross Leg Raises보조근 · 맨몸
- Crunch (Arms Straight)보조근 · 맨몸
- Crunch (Hands Overhead)보조근 · 맨몸
- Crunch (Legs on Stability Ball)보조근 · 맨몸
- Crunch (on BOSU Ball)보조근 · 맨몸
- Crunch (on Stability Ball)보조근 · 맨몸
- Crunch (Straight Leg Up)보조근 · 맨몸
- Crunch Floor보조근 · 맨몸
- Crunch Frog on Floor보조근 · 맨몸
- Crunch Leg Raise보조근 · 맨몸
- Crunch with Medicine Ball보조근 · 맨몸
- Dead Bug보조근 · 맨몸
- Dead Bug Extended Arms보조근 · 맨몸
- Decline Bench Full Sit-Up보조근 · 맨몸
- Decline Bent Leg Reverse Crunch보조근 · 맨몸
- Decline Levitating Sit-Up Bodyweight보조근 · 맨몸
- Decline Shoulder Tap보조근 · 맨몸
- Decline Sit-Up보조근 · 맨몸
- Decline Sit-Up Dumbbells보조근 · 덤벨
- Dragonfly보조근 · 맨몸
- Dumbbell Ab Crunch보조근 · 덤벨
- Dumbbell Close Grip Shoulder Press Sit-Up보조근 · 덤벨
- Dumbbell Crunch Hold with Legs Off보조근 · 덤벨
- Dumbbell Decline Overhead Sit-Up보조근 · 덤벨
- Dumbbell Decline Sit-Up보조근 · 덤벨
- Dumbbell Elbow Side Plank보조근 · 덤벨
- Dumbbell Hand Side Plank보조근 · 덤벨
- Dumbbell Overhead Sit-Up보조근 · 덤벨
- Dumbbell Plank Pullthrough보조근 · 덤벨
- Dumbbell Side Plank Up Down보조근 · 덤벨
- Dumbbell Side Plank with Rear Fly보조근 · 덤벨
- Dumbbell Single Arm Starfish Crunch보조근 · 덤벨
- Dumbbell Starfish Crunch Alternating보조근 · 덤벨
- Dumbbell Step-Up with Knee Raise보조근 · 덤벨
- Dumbbell Straight Arm Crunch보조근 · 덤벨
- Dumbbell Straight Arm Twisting Sit-Up보조근 · 덤벨
- Dumbbell Suitcase Crunch보조근 · 덤벨
- Dumbbell V-Up보조근 · 덤벨
- Dumbbells Plank to Alternating Row보조근 · 덤벨
- Elbow Push Plank Up보조근 · 맨몸
- Elbow-Up and Down Dynamic Plank보조근 · 맨몸
- Exercise Ball Body Saw보조근 · 맨몸
- Exercise Ball Sit-Up보조근 · 맨몸
- Flat Knee Raise보조근 · 맨몸
- Flutter Kicks보조근 · 맨몸
- Hanging Knee Raises보조근 · 맨몸
- Hanging Leg Raises보조근 · 맨몸
- 하이 케이블 무릎 크런치보조근 · 케이블
- High Resistance Band Kneeling Crunch보조근 · 저항 밴드
- Hold the World Med Ball보조근 · 맨몸
- Hollow Hold보조근 · 맨몸
- Jackknives보조근 · 맨몸
- Kettlebell Sit-Up Press보조근 · 케틀벨
- Leg Lift Circles보조근 · 맨몸
- Leg Raises (Straight Legs)보조근 · 맨몸
- Long Arm Crunches보조근 · 맨몸
- Lying Abs Resistance Band보조근 · 저항 밴드
- Lying Leg Raise보조근 · 맨몸
- Middle Crunches보조근 · 맨몸
- Over Head Weight Sit-Up보조근 · 맨몸
- Over Weight Ab Crunch보조근 · 맨몸
- Plank Cross Knee Drive보조근 · 맨몸
- Plank Jack보조근 · 맨몸
- Plank Knee Tucks보조근 · 맨몸
- Plank Lunges보조근 · 맨몸
- Plank on Elbows보조근 · 맨몸
- Plank Reach Through보조근 · 맨몸
- Plank Reverse Fly with Bottle보조근 · 맨몸
- Plank Shoulder Taps보조근 · 맨몸
- Raised Leg Crunch보조근 · 맨몸
- Resistance Band Lying Bent Knee Raise보조근 · 저항 밴드
- Resistance Band Lying Leg Raise보조근 · 저항 밴드
- Resistance Band Side Plank Glute Raise보조근 · 저항 밴드
- Resistance Band Upper Body Dead Bug보조근 · 저항 밴드
- Reverse Ab Wheel Rollout보조근 · 맨몸
- Reverse Crunch보조근 · 맨몸
- Reverse Crunch with Kick Out보조근 · 맨몸
- Scissors Kick보조근 · 맨몸
- Seated Floor Crunches보조근 · 맨몸
- Seated Flutter Kicks보조근 · 맨몸
- Seated V Up보조근 · 맨몸
- Side Plank보조근 · 맨몸
- Side Plank Oblique Crunch보조근 · 맨몸
- Sit-Up보조근 · 맨몸
- Spider Plank보조근 · 맨몸
- Standing Ab Wheel Rollout보조근 · 맨몸
- Standing Side Leg Raises보조근 · 맨몸
- Star Crunches보조근 · 맨몸
- Suspension Trainer with Grips Abdominal Fallout보조근 · 맨몸
- Suspension Trainer with Grips Hanging Knees to Elbows보조근 · 맨몸
- Suspension Trainer with Grips Hanging Leg Hip Raise보조근 · 맨몸
- Suspension Trainer with Grips Hanging Straight Leg Hip Raise보조근 · 맨몸
- Suspension Trainer with Grips Knee Tuck Row보조근 · 맨몸
- Suspension Trainer with Grips Reverse Ab Rollout보조근 · 맨몸
- Suspension Trainer with Grips Supine Crunch보조근 · 맨몸
- V Crunches보조근 · 맨몸
- V Up보조근 · 맨몸
- Walkout보조근 · 맨몸
- Wheels to Heaven보조근 · 맨몸
- Wheels to Toes보조근 · 맨몸
- Alternating Lunge with Rotation주동근 · 맨몸
- Easy Seated Twist Pose주동근 · 맨몸
- Lying Bench Internal Rotation Stretch주동근 · 맨몸
- Lying Crossover Stretch주동근 · 맨몸
- Seated Side Stretch주동근 · 맨몸
- Side Lying Floor Stretch주동근 · 맨몸
- Side Lying Parsva Savasana Variation주동근 · 맨몸
- Standing Lateral Stretch주동근 · 맨몸
- Standing Side Slope Stretch주동근 · 맨몸
- Abdominal Stretch보조근 · 맨몸
- Abdominal Stretch (Version 2)보조근 · 맨몸
- Backward Abdominal Stretch보조근 · 맨몸
- Bench Reverse Plank Hold보조근 · 맨몸
- Bird Dog보조근 · 맨몸
- Bird Dog (Version 2)보조근 · 맨몸
- Boat Stretch보조근 · 맨몸
- Body Saw Plank보조근 · 맨몸
- Cobra Side Ab Stretch보조근 · 맨몸
- Cobra Stretch보조근 · 맨몸
- Cobra Yoga Pose Hold보조근 · 맨몸
- High Plank보조근 · 맨몸
- Lying (Prone) Abdomen Stretch보조근 · 맨몸
- Lying (Prone) Abdominal Stretch보조근 · 맨몸
- Side Plank with Hip Lift보조근 · 맨몸
- Air Punches March주동근 · 맨몸
- Alternate Punching주동근 · 맨몸
- Boxing Jab주동근 · 맨몸
- Boxing Left Hook주동근 · 맨몸
- Boxing Left Uppercut주동근 · 맨몸
- Boxing Right Cross주동근 · 맨몸
- Boxing Right Hook주동근 · 맨몸
- Boxing Right Uppercut주동근 · 맨몸
- Diagonal Punch주동근 · 맨몸
- High Knee Twist주동근 · 맨몸
- Shadow Boxing주동근 · 맨몸
- Side to Side Punch주동근 · 맨몸
- Bridge - Mountain Climber (Cross Body)보조근 · 맨몸
- Double Punch Front Leg Lift보조근 · 맨몸
- Mountain Climbers보조근 · 맨몸
훈련 방법
위 동작 중 2~4가지로 복사근을(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 →복사근 자주 묻는 질문
복사근에 가장 좋은 운동은 무엇인가요?
45 Degree Bicycle Twist Knee to Elbow, 45 Degree Bicycle Twisting, 45 Degree Bicycle Twisting Crunch 및 45 Degree Side Bend은(는) 복사근에 가장 효과적인 운동에 속합니다. 고중량 복합 운동에 보조 운동 한두 가지를 더해 복사근을(를) 전체 가동 범위에서 단련하세요.
복사근은(는) 얼마나 자주 훈련해야 하나요?
복사근을(를) 주 2~3회, 총 10~20세트 정도 강도 높게 훈련하는 방식이 대부분에게 적합합니다. 힘든 세션 사이에는 약 48시간을 두어 근육이 회복하고 성장하도록 하세요.