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Abdominal Crunch
In this lesson you will learn how to do a proper abdominal crunch.
The crunch is an abdominal exercise that can be done
without any equipment.
Just let your feet rest on your bed or a bench and crunch up your chest.
The animation above illustrates the exercise. Use the right arrow
button to see a detailed description.
Find more abdominal exercises at weight
training main.
Technical description: Abdominal Crunch
- Put your feet on a bench, a bed or anything
shin height.
Support your neck with your hands but don't use them to create momentum.
When you crunch, your lower back should stay on the floor.
At the beginning, your shoulder blades can touch the floor slightly, but
your neck has to stay away from the ground.
Keep your back round during the whole exercise. ( don't hollow )
- Roll forward up your trunk ( crunch ) and contract
your abs. Don't help with your arms.
- Then move back down, until your shoulder blades
touch the floor slightly.
If your abs lose contraction, you already moved too far.
Trainer advice: How to Crunch
- If you can do more then 35 repetitions, you are
probably not concentrating on the movement enough.
You either move too fast, hollow your back or help with your arms.
- To make the crunch harder, lift your legs from
the bench after the last repetition.
( Hold the legs in the air and keep your back round ) approximately 5 seconds.
- To make the whole thing even harder again,
extend your legs. ( Appr. 5 seconds )
- And the toughest ending for the crunch would be
if your extend your arms behind your head and your legs in front of
you.
The further the distance between hands and feet while keeping the back
round, the harder.
( recommended crunch variation for gymnasts )
Related instructions: How to Crunch
Videos: How to Crunch
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