The right way to breathe in the crunch, the right way to do the crunch

In fact, there is still a certain amount of skill in this thing, and I think I should try to make sure that I breathe more evenly when I do it.

Exhale as you perform the crunch and inhale as you return to position. When the body is squeezed inward, and the chest cavity will also be squeezed and reduced, at this time you should exhale, and at the same time the chest cavity is released and expanded at the same time, which is inhalation.

11. Lie flat on the yoga mat, while ensuring that the knee joint is bent at 90 degrees, cross the front section of the hands, put it in front of the chest, keep the fist holding gesture, and then put it on both sides of the temples, pay attention not to squeeze the temples, and at the same time should avoid the practice of holding the head with both hands.

2. Slowly bend the shoulders and torso upwards, which can be close to the knees when the base is wide, and at the same time the back should be bent, but do not lift the entire back cover, so that the back is completely off the ground, and the chest cavity is close to the pelvis.

3. When you reach the highest part of the action, you can intentionally squeeze the abdomen to fully contract. Then lower your shoulders and return to the starting position. However, it is healthier to exercise repeatedly and pay attention to the control of strength calmly.

2. When doing the crunch, it should be combined with the work of breathing, which can double the effect of the crunch. The correct breathing method is to exhale when you get up, in fact, the action of squeezing into the chest cavity is to exhale, otherwise you can choose to inhale.

3. Abdominal curls are mainly used to exercise abdominal muscles. Therefore, if you want to train your abdominal muscles, the crunch exercise is still very good for friends who lack exercise and lack of waist and abdominal strength.

41.When doing crunch exercises, you must keep your elbows open, while keeping as wide as possible, fingers gently behind your head, only using the strength of your abdominal muscles to exercise, while raising your chest, you should avoid bending your neck.

2.When performing crunch exercises, it is necessary to avoid the neck completely touching the ground, otherwise it will affect the health of the neck.

Now many people will choose to insist on fitness, which can be good for our health, so that it can play a strong exercise effect, so that it can play a strong effect of enhancing the body, but when doing crunch exercises, we should pay attention to the correct crunch practice, so as to play a better fitness effect, let's see how to do it.

Crunches are the right thing to do

1. We can use the crunch to play the exercise effect, but we must pay attention to the correct crunch practice, first of all, we must pay attention to lying flat on the yoga mat, and at the same time to ensure that our knee joints are bent to 90 degrees, at this time we must ensure that our hands are crossed, put in front of the chest, and then choose to maintain the fist gesture, and then put it on both sides of the temple. Then we should not squeeze the temples, and at the same time we should avoid holding our heads with our hands, and we need to pull our heads up with both hands during the movement.

2. At this time, we need to slowly bend our shoulders and torso upward, and then we can get close to our knees. At the same time, the back should be bent, but not the whole back, and then we can completely lift him off the ground, we just need to curl up forward, and then we can bring the ribcage close to the pelvis.

3. When performing the crunch, when we reach the highest part of the action, we can deliberately squeeze our abdomen extraordinarily, and then we can fully contract. Then choose to relax, after which you can lower your shoulders and return to the starting position. Then we do the exercise repeatedly every time, and then we need to control it calmly, so that it is healthier.

The main points of the crunch

First of all, we must give full play to the exercise effect of the crunches, first of all, we must pay attention to the fact that we must keep the elbows open, and at the same time keep the wider the better, and then gently put the fingers on the back of the head, only use the strength of the abdominal muscles to exercise, and then at the same time as the chest is raised, at this time we should avoid bending the neck.

When performing crunch exercises, it is necessary to avoid the neck completely touching the ground, otherwise it will affect the health of our neck. At the same time, when doing crunches, you should also cooperate with the work of breathing, which can double the effect of crunches. At the same time, everyone should exhale when getting up, in fact, the action of squeezing into the chest cavity is exhalation, otherwise you can choose to inhale.

The above has introduced some of the situations of the crunches, we can use the exercise methods of the crunches to play a fitness effect, which can play a very good exercise effect, and can also help us play the effect of building muscles, so we should have an understanding of the crunches, which is a good choice for crunches exercise, we should not miss it.