2023-11-07 10:53:00
Get ready for summer with crunches: How to effectively train your abdominal muscles
With the bathing season just around the corner, many people are looking to get in shape and achieve that coveted six-pack. One exercise that can help you achieve your fitness goals is crunches. In German, crunches are known as “Abdominal presses.” Unlike sit-ups, crunches are much gentler on the spine. All you need for this exercise is a mat to lie on.
Crunches primarily target the abdominal muscles and are suitable for both fitness beginners and advanced enthusiasts. To perform crunches correctly, lie on your back on the mat and place your feet comfortably. You can also choose to keep your legs at a 90-degree angle in the air. Cross your arms on your chest or place your fingertips on your temples or the back of your head with your arms open. Now, engage your abs and lift your shoulders and upper body slightly. The movement should feel like your muscles are curling toward the center of your body.
It’s important to note that crunches have a small range of motion. Once your shoulders are off the floor, hold the position for a moment before slowly rolling back onto the floor. Make sure to maintain some tension in your shoulders between repetitions. During crunches, only your upper body should move, while your hips and legs remain stable on the ground.
When performing crunches, it’s crucial to avoid common mistakes. One common error is using the hands to pull the upper body upwards, which reduces the effectiveness of the exercise and can cause neck damage. Instead, cross your arms over your chest and keep your neck straight. Secondly, it’s essential to maintain a steady pace. Some people rush through the exercise with a lot of momentum, but this diminishes the strain on the abdominal muscles and will not yield the desired results.
To intensify your crunches, you can incorporate additional weights. One option is using a weight ball. Lie on your back as usual and bend your legs. Take the weight ball in both hands and stretch your arms behind your head. As you exhale, engage your abs and roll your upper body towards the middle. Keep your arms steady and only move through the rolling motion in the upper back. This variation targets the lateral abdominal muscles.
Another option to intensify the exercise is using a weight plate. Place the weight plate on your chest and hold it with crossed hands. The additional weight challenges your abdominal muscles and increases the intensity of the training. Remember not to overdo it and select a weight that allows you to perform around 15 repetitions.
For those looking for a more intense workout, cable crunches are an option. However, cable crunches should only be attempted after mastering regular crunches. This exercise requires coordination as it involves both the abdominal muscles and the cable pulley. Choose a weight that challenges you but doesn’t compromise your balance.
There are two variations of cable crunches. The first is performed on your knees. Kneel on the floor in front of the cable pulley and grab the rope with both hands. Keep your arms lightly angled and hold the rope next to or in front of your head. Tense your abdominal muscles and curl towards your thighs, ensuring that only your abdomen is working. Maintain a basic tension in your body and perform the movement slowly and controlled.
The second variation of cable crunches is performed while lying down. Lie with your head facing the cable pulley and attach the rope handle at the bottom of the pulley. Place your feet slightly angled on the floor and grab the ends of the rope with both hands. Roll yourself up using your upper abdominal muscles, stopping when your upper back and shoulders are off the floor. Return to the starting position while keeping a basic tension in your body.
Whether you opt for regular crunches or incorporate weights and cable pulleys, remember to perform the exercises correctly and at a steady pace. By including crunches in your fitness routine, you can effectively train your abdominal muscles and achieve your desired results in just a few weeks.
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