< strong>Abdominal training: Incline reverse crunch
Abdominal crunch training has always been a very favorite abdominal muscle training exercise for many people. You can lie on your back and then flex your spine. It can be done anytime and anywhere. It is convenient. Effective again!
The rectus abdominis muscle stretches from the lower edge of your chest all the way to your pubic bone, so when it contracts, your spine will bend. In other words, the rectus abdominis muscle is exercised between the pubic bone and thoracic vertebrae. Activity!
General abdominal crunches only train one function of the abdominal muscles, which is to fix the lower body and move the chest toward the pubic bone. In order to train your entire abdominal muscles well, the reverse abdominal crunches are also something you need to practice regularly. !
Reverse crunch: move your pelvis toward your chest
Action introduction
It is recommended to choose an incline chair, which will make the movements easier and more precise!
p>Lie on your back on a chair, hold one end of the chair upwards with both hands, and raise your legs with your knees bent and your thighs perpendicular to the floor.
Inhale, rotate your pelvis and roll up your lower abdomen, and slowly lift your knees. Bring it to your chest.
Stay for a second, then exhale, and use your abdominal strength to bring your feet back to the starting position.
Notes< /p>
1. Use the rectus abdominis to control the movement. When the spine lifts the legs, the main force comes from the rotation of the pelvis. Try to push your navel closer to your chest.
2. Tighten the upper edge of the stool with your arms and fix your body so that it does not tilt!
3. The clamping of your legs and your upper body is almost unchanged.
4. When starting the movement, you may feel that it is easier to lift your pelvis by flicking your feet towards your body, but this actually uses a lot of inertia instead of contraction of the abdominal muscles. However, slight changes in the angle are acceptable.