How to do kneeling abdominal crunches?
In the gym, there is such an abdominal muscle training, which seems very unusual to many laymen. This action seems to be kowtow! Its name is Kneeling Abdominal Crunches (pictured above)
Compared with ordinary abdominal muscle training, when done correctly, Kneeling Abdominal Crunches is an abdominal muscle training movement that effectively increases weight. !
We all know that freehand abdominal training has certain limitations in increasing difficulty and intensity. Among people who often perform abdominal training, training without intensity and load will slowly stimulate your muscles. Kneeling crunches that weaken and use cable trainers to increase load are a great way to train!
In contrast, the advantage of this action is that the lower back is less susceptible to unnecessary pressure, because the upper body usually remains tilted forward, making it safer to challenge heavy weights.
However, when performing kneeling abdominal crunches, many people make the mistake of just pulling the roller down without properly using the abdominal muscles. Excessive force on the arms and hip joints occurs
How can it be easier to use the abdominal muscles to exert force?
This action is actually very simple. It is a standing abdominal crunch exercise. You need to bend your spine and squeeze your abdominal muscles downward.
The following are correct action tips:
First of all, in order to avoid using too much hip joint strength, you You need to keep your hips high and still. If your hips are moving most of the way during the movement, you are using your body weight and hip flexion and extension to perform this movement. Remember, the crunch is a movement. Flexion movement of the spine
At the same time, your arm position also needs to be adjusted. Hold the handle and bend your elbow to fix the handle to your forehead. Do not use your hands or shoulders to move the rope.
< p>If you can do the above two points well, then your movement is already half successful. The next thing you have to focus on is how to make the abdominal muscles feel better
The secret to strengthening abdominal muscles
strong>When bending your spine downward, remember to imagine your abdominal muscles squeezing down like rolled dough, and spit out all the air in your abdomen at the lowest point of the movement. Pay attention to the depth of squeezing and contraction (as much as possible) Flexing the spine more) This is crucial.
You can try to curl your elbows into your legs as much as possible, and be sure to feel your entire abdominal muscles squeezed. Into a pile!