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Crunches |
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Author: Technical Panel |
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Date |
22/03/2006 |
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Hit Count: |
195 |
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| Start
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Lie
on your back with your lower legs across the surface of a flat exercise
bench in such a position in which your thighs are perpendicular to the gym
floor. Place your hands behind your head or touching your ears. |
| MidPoint
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You
must perform the following four tasks simultaneously: 1)use
lower-abdominal strength to pull your hips from the gym floor; 2)use
upper-abdominal strength to raise your shoulders and upper back from the
floor; 3)force your shoulders forward toward your hips, effectively
shortening your torso; and 4)forcefully exhale all of your breath. When
you correctly perform these four tasks, you will feel a very powerful
contraction along the entire length of your rectus abdominins muscle wall.
Hold this peak contracted position for a count of two. |
| Concentric
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Slowly
lower and return to the starting position. |
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