What kind of exercise is a crunch? What are the essentials of its movements?

Fitness is a long process, especially fat loss is not easy, we need to persevere for a long time to achieve good fitness results. There are many actions to lose fat, and they all have certain effects. So what is a crunch and how can a newbie lose fat?

Push-ups are a popular abdominal exercise that is based on but different from sit-ups. This exercise is more respected by fitness experts than sit-ups.

Tummy tumbling is an action we can do every day. The main slimming point of this movement is our waist and abdomen position, which can have a very good fitness effect. Especially friends who want to exercise their abdominal muscles will choose this action.

To do crunches, we need to lie flat on a yoga mat or flat ground. In the beginning, we bent our legs, put our arms at the sides of our heads, took deep breaths, and lifted us up with the strength of our waist and abdomen, so that our heads touched our knees. Then move your body downward, but be careful not to let your back touch the ground when moving downward.

Here are the most common ways to roll your belly correctly:

Step 1: Lie flat on your back on the mat with your knees bent at 90 degrees, cross your hands over your chest, or place them on either side of your temples and make a fist gesture. But you can't squeeze your temples or hold your head in your hands.

If you pull your head up with your hands during exercise, it can cause long-term pain in the cervical spine.

Step 2: Slowly bend your shoulders and torso so that they are close to your knees. Be careful to bend your back, but don't try to lift your entire back completely off the ground, just curl forward, keeping your chest close to your pelvis.

Step 3: At the highest point of the movement, deliberately squeeze the abdomen to achieve sufficient contraction. Then relax, lower your shoulders and return to the starting position. Remember, this is not a quick exercise. Be calm and control yourself every time.

The above is what is the crunch action and how to lose fat for novices. Regarding **, it is a process that requires us to persist for a long time, when we understand how to do the action, we should start to execute, and we must be able to stick to it in order to see results.

A crunch is a type of abdominal exercise in which you lie flat on a yoga mat with your knees bent and your legs shoulder-width apart and your feet firm. Place your hands next to your ears and use your abs to roll your shoulders and upper back off the floor, pausing at the highest point and slowly returning to the starting position. When crunching, keep your lower back close to the ground and your elbows open outward.

A crunch is an exercise that shapes the abdominal muscles, and its action is based on the strength of the abdomen, not the waist.

Crunches are a kind of fitness exercise with waist strength, for example, sit-ups and crunches are also related to a certain extent, the purpose is to reduce waist fat, and its action essentials are to curl the abdomen as much as possible.

A crunch is an exercise in which the movement of the abdomen builds strength in the lower back. The essentials of its movement are that the posture must be standard, and it must be in place when you get up.

It is an exercise that can slim your waist and abdomen, this exercise is also very tiring, but the effect of slimming the abdomen is very obvious, when you do this exercise, you must first put your center of gravity on your abdomen, so that it will not be particularly tired, and the action is relatively standard.

If you want to slim your belly, you can curl your belly, if you want to slim your legs, you can curl your belly, and if you want to tighten your whole body, you can curl your abdomen. If you don't know what a crunch is, I'll tell you. If you want a yoga mat or a bed, you can lose weight casually

What is the crunch exercise.

Curl is a highly efficient rectus abdominis exercise, it is different from the traditional sit-up (sit-up), the traditional sit-up to lift the whole body, the waist and abdomen exercise is too large, there is a certain damage to the waist and abdomen, and in the process of exercise, the exercise effect will be reduced due to too much participation of the neck and back. The crunch is targeted, the target muscle group is the rectus abdominis, as long as the correct and standard movement, it can directly affect the rectus abdominis muscle to achieve the maximum exercise effect.

How to use the abdomen to exert force.

The correct spike beam force to do abdominal curls should be to let the abdomen exert force, so as to really achieve the effect of abdominal muscle exercise. It is recommended to put your feet on the stool, about 90 degrees to guess the air transport, thighs to 90 degrees to the ground, and then tuck the abdomen so that the lower back is close to the ground, so that the force will be more correct.

Also, it is best to learn abdominal breathing, in anaerobic exercise, exhale force, is to tighten the abdominal muscles in force, and the action is completed with the rhythm of breathing.

The correct breathing method when crunching: exhale when you get up, and all the movements that squeeze into the chest cavity should be exhaled, and vice versa. Then breathe flat and inhale again when you lie down.

Precautions for crunches.

1. In the process of crunching, we need to pay attention to ensure the correctness of the action, in order to be able to exercise the most efficiently, the first thing we need to pay attention to is that whether it is a curl action or a variant action, our exercise force point is mainly the abdominal muscles, and the other muscles are basically in a state of cooperation, if you feel neck pain or soreness outside the abdomen and waist after you complete a set of abdominal curls, then you need to stop and correct your movements.

2. To prevent the neck and back from being too involved in exerting force, we can tighten the jaw so that it is as close to the pectoral muscles as possible, slightly relax the jaw when getting up, and focus on the abdominal muscles.

1. The supine flat plank crunch is different from the sit-ups, and the posture prepared for the sit-ups cannot be used in the supine plate crunch. Before lying on the plank on your back, you should lie flat on the yoga mat with your knees bent upwards and your toes facing forward.

2. After you are ready to do the action, you don't need to lift your body too much in the process of doing the supine plank crunch. In the process of going up, you only need to lift your body slightly and let the shoulder blades on your back slightly off the pad. When going down, don't let your body lie down completely, just let the top of your shoulder blades hit the ground.

3. There are many problems that need to be paid attention to in the process of doing an action. For example, when doing this action, your head should not shake with the process of talking about the hall acacia movement. In addition, in the process of doing a supine plank crunch upward, you should exhale, on the contrary, you should inhale in the downward process.

The correct way to curl the abdomen is: bend the knees at 90 degrees, the soles of the feet are flat on the ground, wrap your hands around your chest or lightly touch the side of your ears, use the strength of the abdomen to roll up the upper body slightly, no more than 45 degrees (90 degrees for sit-ups), stop for about 2 seconds and then lie down slowly (do not lie completely flat, lie down to the shoulders), and cooperate with the breathing rhythm of "exhale when you get up, inhale when you lie down".

Curls have high requirements for the flexibility of the waist, before doing the crunches, you should move your muscles and bones, lie flat on the yoga mat and then work the waist and abdomen, curl the thighs, close the upper body to the thighs, and use the strength of the waist to fall slowly when the fall is restored, and the shoulders can not land on the ground when falling, and the abdomen should be kept contracted.

Like a spring, rely on the strength of the waist to repeatedly do the movement of the curve of the leg and the waist upward. When doing crunches, the speed must be controlled, not too fast, otherwise it is easy to strain the ligaments.

Crunches are a kind of abdominal exercises, which can exercise waist and abdominal strength, which is of great help to our fitness.

The crunch exercises include Sicilian crunches, left and right side crunches, reverse half-way crunches and 90-degree crunches, directional leg curls, etc.

The reverse half crunch is to lie on your back on the yoga mat first, tighten your belly, and stick it down. Open your fingers and place them on the inside of your body, then lift your legs to the highest point. Then slowly drop it down to about 15 degrees.

Then roll it down and use the power of your lower abdomen to drive it up and exhale it. This movement can be very good, exercise to our abdomen under the test.

A 90-degree crunch is to lie on your back on a yoga mat and then lift your legs to keep your thighs and calves at 90 degrees to your body. This allows us to press our abdomen back better and tighten our abdomen better. Stretch out your fingers, touch the back of our ears, tuck your chin, and roll your abdomen up to the maximum extent.

When it falls, you must control it slowly.

Reverse leg curls are to lie on your back on a yoga mat and roll up your upper and lower legs at 90 degrees. Touch the back of your ears with both hands and exhale down as you inhale, up to the maximum maximum level. Lean on your lower abdomen to drive this movement, exhale as you close your legs, and at the same time lean your entire abdomen firmly on the mat.

This movement is very helpful for our lower abdomen, so we can usually practice more.

A crunch is a way to work your abs.

Here's the most common one of the most common ways to do crunches:

Lie flat on your back on the mat with your knees bent at 90 degrees and your hands crossed over your chest or on either side of your temples in a fist gesture. However, do not squeeze the temples, let alone hold the head with both hands, if the hands pull the head upwards during the movement, it will cause pain in the cervical spine for a long time.

Slowly bend your shoulders and torso upwards so that they are close to your knees. Be careful to bend your back, but don't try to lift your entire back so that it's completely off the ground, just curl up forward so that your ribcage is close to your pelvis.

At the top of the movement, an extra squeeze is deliberately given to the abdomen to achieve adequate contraction. Then relax, lower your shoulders and return to the starting position.

When exercising, on the one hand, you should choose meat foods with low fat content and high protein content in your daily diet, such as skinless chicken breast, lean beef, fish and other meats, and egg white is also a good choice; In addition, you can also take some protein powder supplements, such as Europe, Pute, and Mon'on. It can effectively help bodybuilders gain muscle without gaining fat. This can be listed on PQ Fitness's official website, there are many on it, you can choose from it, or you can go to the franchise store.

When we need to lie down when we are crunching, we need to have our neck not completely attached to the ground, and when doing crunches, when we are doing lying down, our neck cannot completely fit the ground. Otherwise, it is easy to cause discomfort such as sore spine and neck, injuries and so on.

The most important movement of crunches is the core strength training of the abdomen.

When curling the abdomen, first of all, the hand cannot be borrowed at this time, mainly to be able to fully play the role of each of our curls, and we must pay attention to the need to keep the elbow open

It's best to count for two seconds, pause and then squeeze, and then lower our shoulder joint, and then take another two seconds to descend. By maintaining control, this can have the effect of slowing down the speed of the crunch, so that the effect of the crunch can be better exerted.

The benefits of crunch exercise: First of all, this is an exercise project, so it must be said that it can play a workout effect, which is a very effective action when we exercise abdominal muscles, because we are making the body able to get up to do crunch exercises, mainly with the help of our waist and abdomen strength, so it takes a lot of strength to complete the waist and abdomen.

Lie on the mat with 90-degree crunch steps, bend your knees and lift your legs, your thighs are at 90 degrees to the ground, put your hands on both sides of your head, and when you get up, your lower back is firmly pressed against the ground, squeeze your abdominal muscles, and restore after a short stay at the highest point.

The main thing is our waist and abdomen strength, so it takes a lot of strength to complete it.

The essentials of this movement mainly lie in the training and placement of core strength.

For a person with a chronic illness, the condition will only manifest itself when the qi and blood are sufficient (one is through the methods of replenishing qi and blood introduced here, and the other is through meditation to open the ventilator).