Crunching is a popular abdominal exercise at the moment. Many people exercise abdominal muscles by practicing abdominal crunches, but many people have little effect. So, can crunches really build abs? Crunches are a popular abdominal exercise that mainly exercises the rectus abdominis. If you want to practice abdominal muscles, for beginners who lack exercise and lack of waist and abdominal strength, you can do abdominal crunches first. “Doing abdominal crunches can quickly exercise the muscles of the abdomen and waist, consume excess waist fat, and have six to eight abdominal muscles.” The abdominal crunches have high requirements on the flexibility of the waist. After lying flat on the yoga mat, use your waist and abdomen to curl your thighs, bring your upper body close to your thighs, and use the strength of your waist to slowly fall when you fall. Like a spring, rely on the strength of the waist to repeatedly do the upward movement of the leg curve and the waist. When doing crunches, the speed must be controlled, not too fast, otherwise it is easy to strain the ligaments. The effect of crunching is not obvious, it may be that the following are not done well!
- It cannot be performed on a bed that is too soft.
Because the mattress is too soft, it is easy to lose the support of the spine, which not only leads to incorrect posture, but also makes the muscles unbalanced, and may also damage the lumbar spine. A better way is to use a yoga mat etc. on the floor.
- The hands should not hold the head.
When holding the head with both hands, many people tend to use the wrong way of applying force to lift the head and upper body with both hands, resulting in neck strain and inability to effectively exercise the abdominal muscles. Knees, hands around the chest or gently against the ear. And with the different positions of the hands, the difficulty is also slightly different. Basically, the difficulty is that the hands are placed on the ear, and the hands are placed on the chest.
- The upper body should be rolled up instead of lifted.
When crunching up, you should imagine that the spine is slowly “rolled up” off the ground, so when viewed from the side, the upper back, shoulders, neck and head will slightly form a curling arc, but if the force is wrong , it is like a rigid straight line.
- It is more effective to adjust the speed.
Some people have the wrong idea that the faster the movement is, the more effective it is. In fact, when doing abdominal crunches, you should try to slow down as much as possible to increase muscle control. You can also try to get up a little faster and lie down slowly.
