Crunch - what is it? Crunch for press, technique of execution
Crunch - what is it? This is one of the most popular and recommended exercises for the muscles of the press. Is twisting effective? Let's understand.
Indispensable exercise for the press
Crunch - what is it? This exercise for the press, which involves twisting, that is, reducing the distance between the chest and pelvis by flexing the spine. And this is really one of the best exercises for the abdominal area and oblique muscles. They occupy a worthy place in almost every training program.
The main thing is technology
How to make crunches for the press? The technique of execution, if strictly followed, is responsible for safety. We must adhere to a number of simple recommendations:
- The amplitude of the movements 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 region must be firmly pressed against the surface.
- Repetition should be done smoothly, without sudden movements.
- Also important is the frequency and number of repetitions, which, as a rule, are calculated individually.
What is the use?
Any physical activity, in one way or anotherdegree, bring the body only benefit. They improve the condition of the figure, increase strength and endurance. What role does the exercise, called twisting, or crunching do? What it is? What group of exercises can be attributed to them? Crunches are designed to increase mobility and flexibility of the spine. As studies show, regular twists contribute to reducing pain in this department. Crunches are referred to as strength training. These exercises on the press develop flexibility and make the joints more mobile.
Crunch (photos are presented in the article) - this is alsoone of the few exercises that make it possible to get the coveted six cubes on the press. And there is a justified reason for this. A variety of variations of twists suggest strong contractions of the straight abdominal muscles. Dynamically and regularly performed repetitions create powerful metabolic stress, thereby stimulating hypertrophy of some areas. Over time, the desired relief begins to please both the owner of those same cubes and his associates.
During the execution of twists:
- Do not get carried away with too many repetitions. The optimal number is 60 times for three or more approaches. Remember, the main thing is quality, not quantity.
- It is important to choose the right frequency of the training, that is, you must give the muscles the ability to recover and rest, at least, one or two days.
- Keep the speed under control. Do not do it too slowly or too quickly. It all depends on the type of twisting, the best option is a combination of tempos.
Crunch - what is it and how to do it?
Here is the most common version of exercises for the press:
1. Lay your back on the floor.
2. Raise your legs so that your knees are at an angle of 90 degrees relative to your body, as a support you can also use a chair or a foot can be left on the floor and just bend your knees.
3. Cross your arms before your chest or put them behind your head, fingertips touching your head lightly, without pressing or exerting strong pressure on your neck or head.
4. Make sure that there is a small space between the chin and chest.
5. Pull your waist down to the floor and try not to tear it from there.
6. While twisting, stretch your chest to your knees. You need to do this on exhalation.
7. Return to the starting position you need to inhale.
8. On average, for the beginning it is recommended to do two or three approaches from 10 to 15 repetitions.
To complicate the exercise can be using a fitball or a special simulator. The ball can be clamped between the knees and perform twisting on the floor. Or you can swing the press on the fitball.
Popular mistakes are: holding the breath, too fast pace of performance, leading to a decrease in quality, the use of the muscles of the back and neck. 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.