Z-Up
About
This exercise involves kneeling and leaning your upper body back to hold the position, training your core, front thighs, and the muscles around your pelvis together.
Coach's Tips
팔을 위로 올리거나 양옆으로 벌리면 자극이 커집니다. 횟수보다 버티는 시간에 집중해주세요.
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How to Z-Up
Starting Position
1. Kneel on the mat with your knees hip-width apart.
2. Lift your hips so that your body forms a straight line from your knees to your head.
3. Extend both arms straight forward at shoulder height.
Proper Form
1. Keeping your core tight, slowly lean your upper body back.
2. Hold at about 25 to 30 degrees for as long as you can.
3. Slowly return to the starting position.
Breathing Technique
Inhale as you lean back, breathe naturally while you hold, and exhale as you return.
Precautions
1. Do not arch your lower back excessively, and keep a straight line from your knees to your head.
2. Do not tilt your head back. Tuck your chin slightly.
3. Sitting back onto your heels reduces the work on your core. Keep your glutes engaged and hold.
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