crunch
Crunches will be used as an exercise to tone and strengthen the abdominal muscles. Crunch in English is called Crunch as a very well-known muscle compound exercise. If done correctly, these exercises will target your upper abs as well as your sides and back. This article will teach you how to use the correct crunches in your workout to engage your entire body, including your abs, obliques, hips, glutes, and even your back. Stay with us to learn more.
Advantages and disadvantages of doing crunches
Any exercise will definitely have disadvantages if not done correctly. There are some advantages and disadvantages in the crunch movement, which we will briefly describe below.
Benefits of abdominal crunches
The crunch movement exclusively isolates the abdominal muscles and is the best way to get a six pack.
The crunch movement does not require the use of special equipment, but all its exercises can be done without any tools and sports equipment only using body weight.
All beginners can easily do this exercise using trainers or crunch training online.
Disadvantages and negative aspects
In general, using the Crunch training method only targets the abdominal muscles, so if you are looking to strengthen all the muscles of the body, this exercise will not be suitable for you.
If you do these exercises on rough surfaces, it is recommended to use a soft mat such as a yoga mat so that your hands and body are not harmed while doing the exercises.
Crunch training methods are potentially not recommended at all for the elderly and those suffering from osteoporosis.
Crunch is the best fat burning and slimming
If your main goal is to melt the fat around the stomach, flatten and strengthen its muscles, you can find the best way to deal with the fat around the stomach and sides by using various exercise and stretching movements of Crunch. Many trainers and sports experts have repeatedly emphasized that the Crunch movement is the best alternative to sit-ups. Performing exercises of this sport along with exercises such as squats, planks, etc. increases muscle strength and accelerates the fat burning process. Also, if you are interested in group sports, we recommend aerobics as an excellent option for burning fat.
The difference between crunches and sit-ups
In general, many people may call sit-ups the same as crunches, but this is wrong. It is true that some of its movements are similar to sit-ups, but there are some main differences. One of the most important differences is that in lying and sitting, the athlete becomes fully seated while raising the upper body, and the muscles of the abdomen, chest, thigh, back and neck are involved. Also, sitting down puts a lot of pressure on your neck and back and may cause you injury. In the case of a simple or normal crunch exercise, the person in question will be semi-sitting and only the abdominal muscles will be involved and no serious pressure will be directed at the spine.
A variety of crunches
In general, there are different types of Abdominal Crunch exercises, usually each of the exercises will be suitable for different parts of the lower body. In this article, we will introduce you to some types of these exercises.
Simple or classic crunch
This movement is actually the normal crunch. One of the most important benefits of this exercise will be challenging the rectus abdominis muscles (a set of front abdominal muscles). In the following, you will learn how to perform basic crunch in a simple way:
First, lie on the floor (it is better to use a sports mat and mat), bend the knee in this position and try to place the soles of your feet flat on the floor.
Your feet should be about hip-width apart. In this case, place your hands behind the neck as a suitable support. Of course, you can also cross your hands on your chest.
Take a deep breath and try to slowly lift your upper body off the floor and get into a semi-sitting position.
Go back down again and do the breathing action at the same time. Do not separate your lower back from the ground as in a squat. Always try to pause for 2 seconds between the up and down movements.
Bicycle crunch
Using bicycle crunch or bicycle crunch is one of the most important crunch movements that can be used to challenge several abdominal muscles at the same time. If you do the bicycle crunch correctly, you can affect the rectus abdominis muscles as well as the obliques at the same time. To do this exercise, you must do the following.
First, lie on the floor and put your hands behind your head. Your feet should be completely in the pedaling position and slightly off the ground.
Place your hands behind your head as a support for your neck.
Try to raise one of your legs, for example your left leg, slightly in the air and bend at the knee and start pedaling like riding a bicycle. At the same time, bring your elbow close to the opposite knee. Do the same for the other knee and opposite elbow. Repeat this exercise without letting your feet touch the ground.
Reverse crunch
This method will be a great way to strengthen the lower abdominal muscles. Of course, keep in mind that your neck will be challenged when you perform the Reverse Crunch exercise. To perform this simple but effective movement, lie on the floor with your arms straight by your sides. At the same time, bend each knee upward with an explosive movement. Try to do the movement in such a way that your back and hands are stable on the floor while raising your knees. As a standard, the knees should be at a 90 degree angle. By maintaining a 90-degree angle inside the abdomen, this movement can be performed in a standard way. If you have problems such as the spine, do not do this method at all.
Scissor crunch
Scissor crunch is also called scissor kick crunch. The remarkable thing about this movement is that the scissor crunch movement is not only for the abdominal muscles. It also works on your leg muscles. To do this method, just do the following steps in order.
Lie on your back with your legs completely straight and extended and place your hands on the floor under your buttock muscles.
Raise your head and shoulders slightly off the floor so that your abdominal muscles are fully tightened.
Pay attention to this point so that your legs and shoulders are lifted from the ground, but only your hands and hips touch the ground.
At the same time, your head, neck and legs are suspended. Try to shake both your legs in a crossed manner as in the picture.
Crunch Way Up
Crunch V-up is known by different names such as Crunch V or V-up. Some sites also call this method as vertical leg crunch. If you are looking for an advanced stretching movement to strengthen your abdominal muscles, the v-up will definitely work. To perform this method, first lie on the ground and simultaneously stretch your legs and arms in the opposite direction. At once, raise your legs and arms and make your body in the shape of the letter V. Of course, an important point here is that you should take the force of lifting the legs from the abdominal muscles. Try to slowly bring your arms and legs to a stage that is almost slightly off the ground and repeat.
side crunch
To perform this method, first try to lie on your right or left side. In this position, bend your knees slightly. Try to turn your upper body a bit in the opposite direction of the legs as shown in the picture. To perform this movement regularly, try to move the upper torso to the opposite side and repeat it again.
Lateral crunch with plank movement
This method is also called Side Plank Crunch. With this method, in addition to the abdominal muscles, the oblique muscles can also be targeted. By practicing side crunches with plank movements, your lower back and arms are also strengthened. To do it, lie on your side with your legs fully extended and crossed. Using hand strength as shown in the picture, lift your hips and hips off the floor. Try to focus your strength on one forearm and place it as a body support. Leave one hand behind the head and now try to bend one of the legs from the knee and at the same time bring the elbow of your hand which is behind the head to the knee. Return your leg and hand to the starting position and repeat this movement several times.
Russian turn
Russian twist movement is known as Russian Twists. It should be noted that using this method will strengthen the core muscles of the body as well as the muscles of the sides. Russian twists are usually performed both without equipment and with equipment, including dumbbells, to challenge more body parts. To do it, bend your knees and get into a semi-sitting position. Now put your hands on your chest and twist your waist and sides to the left and right.
Important points in the crunch movement
There are some key and important points for the positive effect of this sport, which is not bad to mention briefly. Crunch exercises can help strengthen the heart and improve body posture; But if the movements are performed incorrectly, it can be prone to damage to your neck and spine. Crunch exercises only target the abdominal muscles, but in some types of movements, models can be created that challenge different body parts using equipment. If you have underlying problems such as osteoporosis, back disc, spine and neck problems, these exercises are not recommended.
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