Crunch - what is it? This is one of the most popular and recommended exercises for the abdominal muscles. Are twisting so effective? Let's get it right.
An indispensable exercise for the press
Crunch - what is it? This is an exercise for the press, which involves twisting, that is, reducing the distance between the chest and pelvis by bending the spine. And this is really one of the best exercises for the abdomen and oblique muscles. They occupy a worthy place in almost every training program.
The main thing is technology
How to make crunch for the press? The execution technique, if clearly followed, is responsible for safety. We must adhere to a number of simple recommendations:
- The range of motion should not be high. The spine should bend about 30 degrees.
- If the exercise is performed on the floor, only the head and shoulders remain elevated, while the lumbar should be firmly pressed to the surface.
- Repetitions should be performed smoothly, without sudden movements.
- Also important is the frequency and number of repetitions, which are usually calculated individually.
What is the use?
Any physical activity, to one degree or another, brings the body only benefit. They improve the condition of the figure, increase strength and stamina. What role does an exercise called twisting or crunch play in this? What it is? To which group of exercises can they be attributed? Crunches are designed to increase mobility and flexibility of the spine. Studies show that regular twisting helps to reduce pain in this department. Crunches are classified as strength training. These abs exercises develop flexibility and make joints more mobile.
Treasured cubes
Crunch (photos are presented in the article) is also one of the few exercises that make it possible to get the coveted six dice on the press. And there is a good reason for this. Many twist variations suggest strong contractions of the rectus abdominal muscles. Dynamically and regularly performed repetitions create powerful metabolic stress, thereby stimulating hypertrophy of some areas. Over time, the desired relief begins to delight both the owner of those same cubes, and those around him.
Useful Tips
During twisting:
- Do not get involved in too many repetitions. The optimal number is 60 times in three or more approaches. Remember, the main thing is quality, not quantity.
- It is important to choose the right frequency of the workouts themselves, that is, you must definitely give the muscles the opportunity to recover and relax for at least one to two days.
- Keep your speed in check. Do not do too slowly or too fast. It all depends on the type of twisting, the best option would be to combine the pace.
Crunch - what is it and how to do it?
Here are some common abs exercises:
1. Lie back on the floor.
2. Raise your legs so that your knees are at an angle of 90 degrees to your body, you can also use a chair as a support or you can leave your feet on the floor and just bend your knees.
3. Cross your arms in front of your chest or lay it behind your head, using your fingertips to lightly touch your head without pressing or exerting strong pressure on your neck or head.
4. Make sure there is a small space between the chin and chest.
5. Press your lower back to the floor and try not to tear it from there.
6. While twisting, stretch your chest toward your knees. Do this as you exhale.
7. You need to return to the starting position by inspiration.
8. On average, it is recommended to start with two or three sets of 10 to 15 repetitions.
Increasing difficulty
To complicate the exercise, you can use the fitball or a special simulator. The ball can be clamped between the knees and twist on the floor. Or you can download the press on the fitball itself.
Common mistakes
Popular mistakes are: breath holding, too fast pace of execution, leading to a decrease in quality, the use of back and neck muscles. Following a simple recommendation, as well as not forgetting about proper nutrition, you can achieve the desired results. Crunches, or twisting, also improve posture and should be part of every workout.