What is the most correct way to do abdominal crunches? Five essentials to know

　　exercise There are a variety of physical exercise options, but why are abdominal crunches so popular? First of all, you need to understand what abdominal curling exercise is: it is evolved from sit-ups. The biggest difference is that instead of curling up the spine, it is slightly lifted by curling the body. Eye Look at your belly button. When you stand up, your lower back does not lift off the ground. That’s why it’s called abdominal crunching exercise. Because compared to sit-ups, abdominal crunches have a smaller range of motion, are safer, more scientific and reliable, and the abdominal exercises are more targeted. Follow the editor below to fully understand the abdominal crunch exercise!

　　The most common correct way to do abdominal crunches:

　　first step:

　　Lie flat on the yoga mat with your knees bent at 90 degrees. You can cross your hands on your chest or place them on both sides of your temples in a clasped-fist gesture. However, you cannot squeeze your temples, and you must not hold your head with your hands. If you use your hands to pull your head upward during the movement, this will cause cervical pain in the long run.

　　Step two:

　　Slowly arch your shoulders and torso upward toward your knees. Note that you want to bend your back, but don't try to lift your entire back completely off the ground. Just curl forward and bring your chest closer to your pelvis.

　　Step three:

　　At the top of the movement, deliberately give your abdomen extra squeeze to achieve full contraction. Then relax, lower your shoulders, and return to the starting position. Remember, this is not a quick exercise; each rep should be done slowly and under control.

　　Note the correct way to do various abdominal crunches. The correct way to do abdominal crunches mentioned above is the correct way to do general abdominal crunches. There are also various fancy ways to do abdominal crunches, such as lying on a yoga ball, reverse crunches, flat crunches, cross crunches, etc. These are only slightly different from ordinary crunches, either in the place where you lie down or in the posture of doing it.

　　Five key points of abdominal crunching exercise:

　　1. Don’t use your hands when exercising

　　To get the most out of each crunch, keep your elbows open as wide as possible and your fingers just lightly resting behind your head. Using your abs, and only your abs, lift your shoulders off the floor. The only thing you need to pay attention to is shortening the straight distance between the pubic bone and sternum. chest lift ； Do not bend your neck.

　　2. When standing up, just half-bend your back

　　The muscle fiber composition of your abdominal muscles is the same as that of your other muscles. They require concentrated pressure to grow. To give your abs the right stimulation, go slow. Count two seconds as you rise, pause, squeeze for another two seconds, then lower your shoulder joints and lower for another two seconds. All of these processes should take the same amount of time. By maintaining control and slowing down the crunch, you'll gain more with each rep. Just do 10 standard crunches before you feel your abdominal muscles give out. More efficient movements mean you can build stronger, better-looking abs in less time.

　　3. When lying down, do not put your neck completely on the ground.

　　When doing abdominal crunches and lying down, do not let your neck completely touch the ground. Many beginners tend to ignore this problem. When the neck is in contact with the ground, it is easy to borrow force from the neck, causing pain and injury to the spine and neck.

　　4. Breathe well when doing abdominal crunches

　　When doing abdominal crunches, you should cooperate with your breathing to double the effect. Exhale when you stand up. Any movement that squeezes the chest should be exhalation, and vice versa. Then breathe calmly and inhale again while lying down.

　　5. Take things step by step and don’t rush for success.

　　Generally speaking, a set of 20 abdominal crunches may be difficult to maintain at the beginning, but you cannot be lazy and reduce the quality of your movements. If you really can't hold on, you can reduce the amount and increase it slowly. Don't rush for success to prevent sports injuries.