![]() From there, the lifter will lower themselves down not allowing any part of their body to touch the bench except for their. The legs are driven up as if you are performing a reverse crunch. Dragon Flags are performed by bracing hard on a bench or hard surface, while locking your arms in a fixed position. Bend you legs at the knee, pressing your feet into the mat, and engage your core. So again, the Dragon Flag was pulled out. The reverse crunch can be performed on a glute-ham bench or lying on a swiss ball or similar to increase range of motion into lumbar extension. To do a reverse crunch, start by lying on your back, with your lower back, head, and neck pressed into the floor. Bend your knees so that your feet are resting flat on the floor. This muscle runs from the sternum down to the pubic bone and helps support posture while also providing stability for other movements such as lifting weights or running. The reverse crunch should be done for sets of 10-30+ reps. Hip flexors (iliopsoas and rectus femoris) How to do sit-ups: Start lying on your back on the floor or a mat. Reverse crunches primarily target the rectus abdominis muscle (also known as the six-pack muscle). The reverse crunch is simply a variation of the crunch that provides another way to focus on abdominal strength or stamina. Maintain ab tension throughout the motion-never let the lower back hyperextend in the bottom. A foam roller or similar can be held between the ankles and the hamstrings to help eliminate any leg movement.īring the feet back as close to the floor as possible without allowing them to touch between reps. The reverse crunch is a basic core strengthening exercise that also improves stability throughout the lower back, hips and spine. The primary mover is the rectus abdoministhe large muscle that makes up the ridges you see in a six-pack. Avoid kicking or swinging the legs to create momentum-create the movement by contracting the abs. The Reverse Crunch works all of the major abdominal muscles. Keeping the knees bent, lift and curl the pelvis up to create the same basic motion you would in a crunch, but with the trunk anchored instead of the legs. ![]() Lie on the floor and hold a stable rack or weight behind your head. ![]() The reverse crunch is a variation in which the legs and hips move while the trunk is anchored.
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