Do you know how to do a crunch to do the standard? What is the standard practice for crunches?

Find a blanket and lie flat with your hands behind your head and your hands together. Synchronous breathing is used during the crunch, and the exhalation is required to be slow and deep during the crunch; Inhale as you put it down, asking for quick and forceful.

You need to pay attention to the position of your feet, you must pay attention to the way you exert force, and the position of your hands is also very important.

1. Lie flat on the yoga mat, relax your head, grab the feet of the yoga mat with both hands, bend your knees at 90 degrees, lay your feet flat on the yoga mat, and place your hands on the front of your thighs.

2. Exhale when rolling up, inhale when lying on your back, and reasonable breathing is the key factor to ensure the longevity of the crunch exercise. Pull up the yoga mat when crunching, the yoga mat can also be replaced with a towel, feel the squeeze of the abdomen when rolling up, the abdomen contractions, the upper abdomen is more obvious, and at the same time move the hands up until you grasp the entire knee, the waist is always close to the ground, and the buttocks are slightly raised.

3. Inhale when falling, control the abdominal muscles to slowly lower the upper body, release the knees with both hands, and follow the body back to the starting or movement.

1. To perform crunch exercises, you first need to find a flat place and let your body lie flat;

2. Then curl your feet and put your hands on your thighs;

3. Then use the abdomen to exert force and drive the body forward towards the legs and knees;

4. Lie back slightly after touching the knee, and you can't lie down directly at this time, so that the abdomen is always in a state of output;

5. After that, the abdominal muscles exert force again to the knee forward, and repeat the group of actions according to the number of movements set by personal physical strength.

The common curl postures include regular crunches, reverse crunches, and seated crunches. Regular crunches involve lying on your back on the mat and lifting your body on both sides and your legs in the opposite direction. Reverse crunches require you to hold your legs upright at 90° to the mat and lift your hips for 2 seconds.

Sitting crunches involve keeping your feet in the air and lifting your knees to the lower jaw repeatedly.

The most common crunch posture is to lie on your back on the mat, put your hands on either side of your ears, bend your legs, keep your feet close to the ground, use the strength of your abdomen to lift your upper body to the left front, and then lift your left leg upwards so that your left knee and jaw are as close as possible, and then lift your body to the other side.

The reverse crunch action requires you to lie on your back on the mat, keep your shoulders above the ground, tighten your abdomen, put your hands at your sides, stand upright with your legs straight and together at 90° with the mat, use the strength of your abdomen to roll up your abdomen, keep your buttocks off the ground for 2 seconds, and then return your body to an upright position with your legs upright.

To sit on the floor mat, support your hands at your sides, tighten your abdomen, keep your legs straight together, keep your feet in the air, and then lift your knees up repeatedly so that your knees are as close to your chin as possible.

Here's how to do a crunch:Tool: Yoga mat.

1. First of all, when doing crunch training, the head should be relaxed, the waist should always be close to the ground, and the buttocks should be slightly raised.

2. When doing abdominal crunches, pay attention to inhaling when lying on your back and exhaling when crunching.

3. Reasonable breathing is the key factor to ensure that the exercise of socks is long, once the breathing is disordered, there will be no physical strength to do it soon.

4. Pay attention to the whole process, the neck must be relaxed, do not exert force.

5. When rolling up, the abdomen contracts and exerts force, and the upper abdomen force is more obvious.

6. The main thing is to exert force in the abdomen to bury the chain, in order to achieve the effect of exercise.

Abdominal curls are the first action to train abdominal muscles and slim belly, do you know what the correct posture for abdominal curls is?

First of all, the position of the feet, and secondly, the position of the hands. When doing crunches, do not lift your head and do the crunches correctly.

The abdominal muscles are endurance muscles, which can be done every day, depending on the physical condition, it is recommended to do it about four times a week. If the posture is not correct, there will be back pain, back pain, and neck pain. Training isn't about much, it's about being accurate and injury-free, so start with a standard crunch.

1. To perform crunch exercises, you first need to find a flat place and let your body lie flat;

2. Then curl your feet and put your hands on your thighs;

3. Then use the abdomen to exert force and drive the body forward towards the legs and knees;

4. Lie back slightly after touching the knee, and you can't lie down directly at this time, so that the abdomen is always in a state of output;

5. After that, the abdominal muscles exert force again to the knee to promote, and repeat the group of actions according to the number of movements set according to the individual's physical strength.

Head relaxed, hands grasp yoga mat feet.

Pull up the gym mat when crunching, and the yoga mat can be replaced with a towel.

The waist is always close to the ground, and the hips are slightly raised.