If you ask any who, even a person who has never been to sport, what exercise practicing to strengthen its abdomen, the response that you will get will be: the crunches. Or an approximate version for people who do not know the password. This is a exercise so basic, so simple, that everyone knows him, and that any person has already practice at least once. You have already been in sport at school? Good, then there is no doubt that you already practice.
The crunch is an effective movement to strengthen the abdominals. Unfortunately, it is not enough, all by itself, to show the beautiful chocolate bar that you envy. Finally, this shelf may be there, but if you want it to be apparent, it will have to work on your power supply to melt the layer of grease which the covers. In the meantime, I can already tell you how to do the movement!
Why do crunches of feet on the floor?
This seems to me so obvious that I hesitate to say! For having the abdominals sculpted of course! But there are other reasons. The crunches can be practiced everywhere, be it in the classroom or at home. In fact, anywhere is a soil. It is also a movement of great simplicity even if it must take a few precautions. It is a little the exercise of base to work the abdominals. There are several variants but all share of crunches.
Muscles worked during the crunches feet on the floor
in general, it is considered that this exercise stimulates more willingly the muscles from the top of the abdomen compared to those of the bottom. But, in reality, do you know that the abdomen cannot be split into "parties" high and low? This part of our anatomy is rather composed of several muscles. The crunches seek especially the great law which form the chocolate bar. It is therefore one and the same muscle from top to bottom which form the tablet! The other muscles worked more secondarily by the exercise are the forward slashes, on each side of the large right and the transverse located more deeply under the other muscles.
Execution of the exercise, the
movement of crunches is very simple, you just need you to lie down on your back, preferably on a mat of fitness, it is more comfortable, bring your legs in folded position with the feet on the floor. That is the basic position. Place your hands on the side of your face and contract your abdominal muscles to gently release the shoulders. You must straighten the bust but without that the dos leaves the ground. The aim is therefore not to go touch your knees with your head. Especially, do not pull on your neck or on your head at the risk of you do poorly. Do you focus on the contraction of your abdominals and try to perform a clean movement. It is useless to attempt to extract additional repetitions in you spoiling the cervicals.
Variants of the crunch
There are many ways to proceed to vary the crunches and everyone has a little his favorite. For example, it is possible to perform a crossover movement during the survey of bust in order to solicit more oblique. The legs may also be strained toward the sky to concentrate the contraction on the bottom of the abdomen. You can also add weight to this year thanks to an iron disc install on your chest or held in the back. This would allow to work the abdominals in volume more than in adjectives. Other variants on the ground are possible, such as complete crunches who are seeking to raise the legs at the same time as the bust. But the movement of the crunch can also be transposed to the pulley high or he is practicing on his knees, coiling the abdominals is then vertical (top to bottom) rather than horizontal. Finally, if you have a little bit of luck, your weight room contains a machine to abdominal which allows you to perform the exercise by adding the difficulty depending on your level.
Opinion on the crunches feet on the ground
we are not going to lie, the abdominals are the muscles on which many people rely to determine, according to them, if a person is "muscular". Yet, this has nothing to do and it is rather the rate of grease which will make them appear. Having the abdominals apparent it is therefore be dry before everything. Of course, if you do never work, there will be not much to see, but they will be there. And for the develop, practice of crunches seems unavoidable. This is the exercise king, the one who has little equivalent for prosthesis the abdominals. There are variations but the movement basis, that is the crunch. In addition, if the exercise is convenient in a correct way, it contains very little risk of injury. Remember well that the movement is initiated by the contraction of the abdominals and not by the neck or back. If you keep this in mind, there should be no problems.
A small drawback however, some coaches consider that the crunches shall apply too much pressure on the vertebral column and can install of worries in the long term, especially if the curvature of the practicing is low. This opinion sharing the practitioners but, depending on the case, they could be wise to practice the exercise using a swiss-ball to respect the natural curvature of the back, or to move toward the sheath, in replacement.
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