Abdominal Exercises-1


Crunch
Purpose of the exercise
This bodybuilding exercise refines and firmness the waist if you work with body weight. It develops abdominals if you use a ballast more and heavier.
Targeted muscles
He solicits the right abdominals and obliques.
The big right or chocolate bar is part of the abdominal strap with oblique’s and transverse. The action of the right is the bending of the trunk.
Starting position lying on the ground or on a bench, the lumbar glued to the ground, the legs can be bent on the chest, rest on a bench or form a 90-degree angle with the feet on the ground.
Wrap the bust forward by contracting the abdominals and keeping the lumbar glued to the floor.
The return to the starting position must be performed smoothly while maintaining contraction and tension in the muscle. The speed of execution is slow and constant. You can put a ballast on the chest, a cast iron washer or a dumbbell to add difficulty to the exercise.
Breathing
Inspiration at the beginning of movement when the rib cage is open. Blow while performing the movement.
Safety instructions
Avoid placing your hands behind your head as you often use your head to do the exercise when you block, this can lead to neck problems. The easiest way is to keep your hands on your temples or on your chest.
Do not take off the lower back, very small amplitude does not remove efficiency to exercise.
It is necessary to work with unblocked feet, tight and knees apart, this limits the activity of the iliopsoas and the right anterior and avoids many problems of back.
Sit Up
Purpose of the exercise
This weight training firmness the waist and works the abdominals. It has the reputation of working the lower belly where the crunch on the ground rather solicits the top of the abdominals.
Targeted muscles
It solicits the right of the abdominals in static, the right anterior and the iliopsoas.
The right is part of the abdominal strap with oblique’s and transverse. The action of the right is the bending of the trunk.
Execution of the exercise
Sitting across the bench or on a floor mat, hands on the edge of the bench for balance, stretch your legs and then bring your knees to your chest. Keep the abs energized during movement.
Breathing
Inspiration stretching the legs.
Safety instructions
It must be ensured that the feet never touch the ground. This exercise is not very interesting because the right is worked in static, it is especially the iliopsoas and the right before which are solicited. It is better to do crunches or pelvic exams that roll up the spine and solicit the right abdominals dynamic.
 Legs Survey
Purpose of the exercise
This exercise very similar to the Roman chair found in the weight room firmer size. He works the abdominals.
Targeted muscles
It solicits the right of the abdominals in static, the right anterior and the iliopsoas.
The right is part of the abdominal strap with oblique’s and transverse. The action of the right is the bending of the trunk.
Execution of the exercise
Hanging on a bar, on a staircase or on a Roman chair, raise the knees as high as possible, contract the right of the abdominals and then slowly down without arching the lower back.
Personally, I like to finish this movement by wrapping my pelvis and touching the bar with my feet. The final position in a ball makes it possible to stretch all the upper back and solicit the dorsal.
Breathing
The muscles being constantly contracted, having an easy breathing is difficult, exhale while contracting hard.
Safety instructions
This exercise similar to the Roman chair is not very interesting because the right is worked in static, it is especially the iliopsoas and the right before which are worked. It is better to perform crunches or pelvic exams that roll up the spine and solicit the right abdominals dynamic.
Remember to practice stretching because shortening by lack of flexibility of the right anterior and psoas iliac is often responsible for lower back pain.

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