Crunches

Crunches are considered one of the extremely effective exercises for developing and shaping the abdominal muscles in bodybuilding, fitness and bodybuilding. Athletes popularly call this exercise the “frog.” The main focus of its impact is almost the entire area of ​​the rectus abdominis muscles, but to a greater extent - the upper and middle areas.

For maximum benefit, correct technique is very important. Understand it, and your stomach will eventually become ribbed, like a washboard.

How to do crunches correctly?

1. Take a horizontal position - crunches are done exclusively from a lying position.
2. Bend your knees and place them on a raised surface (for example, on a bench).
3. The angle between the thigh and shin should ideally be 90 degrees.
4. Similarly, a right angle is between the torso and the thigh.
5. If you did everything correctly, then your body and shins should be parallel to each other in horizontal planes, and your thighs, respectively, in a vertical plane, perpendicular to them.
6. Slowly lifting first your head, then your neck, then your shoulders, then your back, as if twisting or winding, lift your body as far as you can and lock in the peak of maximum tension in your abdominal muscles for one or two seconds. After this, moving in the same way in the opposite direction, return to your starting position.
7. When performed correctly, as opposed to a simple sit-up, you should move as if twisting into a spiral. Imagine that you are a pancake or a toy: “YoYo”.
8. The maximum concentration at each point of the trajectory is important.
9. As with many other exercises for the abdominal muscles, when performing crunches, bodybuilders use additional weights. Usually these are light dumbbells or barbell discs.

Well, if you want to achieve truly Champion results in working out your torso, supplement your regular abdominal exercises only with high-quality sports nutrition. Good protein is not a problem now. In any hypermarket or specialized online store. However, to have impressive abs, you can’t get by with protein alone, because ineradicable subcutaneous fat will still make itself felt. A good fat burner and periodic drying will help here. With the right approach to this matter, your abs will become flawless, and will reliably attract the coveted glances of the opposite sex on the beach in the summer. We guarantee this to you!