When you think of training the abdomen, chances are that you immediately think of the sit up and crunches. However, many people also confuse these exercises. With a crunch you lie on the floor (on a mat) with your legs in the air and your knees bent at an angle of 90 degrees. With a crunch, your upper body does not get as far from the floor as with a sit up. Yet it is intended that the shoulders of the ground off a crunch. The straight abdominal muscles (Rectus Abdominis) are mainly trained in this exercise. To focus more on the oblique abdominal muscles, you can bring the right elbow to the left knee and then the left elbow to the right knee.
- Primary muscle group: Rectus Abdominis
- Secondary muscle group: None
- Exercise type: Isolation exercise
- Requirements: Fitness mat
- Strength type: Pull
- Difficulty: Beginner
The abdominalis or abdominal muscles – together with the erector spinae – form the center (core) of the body. These muscles ensure that the body stays upright, and during many exercises they ensure body stability. The abdominalis run from the ribs to the pubis and the pelvis. The abdominal muscles are usually divided into two muscles in sport, both with their own functions: Rectus abdominis (straight abdominal muscle): Usually divided into the top (the six-pack) and the bottom, both of which are trained differently (the emphasis is in any case placed on another part of the rectus abdominis).
The rectus abdominis has the following functions: anteflexia: lifting the legs forward and tilting and stabilizing the pelvis Obliques (oblique muscles): The obliques are located on both sides of the rectus abdominis, and consist of an inner and an outer muscle, that blend into one another. The obliques (together) have the following functions: anteflexion (both sides together): lifting the legs forward: rotation in the spine stabilization of the pelvis
- Lie down on a fitness mat
- Raise the legs and hold the knees at a 90-degree angle.
- Place the hands on the chest (or place the hands under the head, do not pull on the neck!)
- Raise the head, shoulders and chest towards the knees.
- Look at a fixed spot on the ceiling and keep the chin away from the chest.
- Lower the head, shoulders and chest again and repeat for the desired number of repetitions.
Both with crunches and with a sit up you want to avoid a hollow back, so make sure you have a round back. Even when you lie on a fitness mat you want to press the back against the mat so that the back is not hollow. The crunch is heavier with the hands behind the head, but make sure that they only support the head and that you do not lift the weight by pulling on the head and neck. To prevent this, you can place each hand behind the ears and let the elbows point out well.
By S.van der Tap Pd Internet Marketer Founder Of digitalstico.com