![]() ![]() The rotation should come from your trunk and not your hips.During the upward and downward movement of your trunk, it is important to keep your low back pressed into the floor / mat.Support your head in your hands while maintaining alignment of your head with your thoracic (upper) spine. Do not pull forward on your head during the trunk curl.Perform this exercise in a slow, controlled manner.Important points to consider while performing this movement: Complete a set of quality reps until your experience fatigue or until your technique (form) becomes compromised. Hold this up-position briefly for 1 – 2 seconds then slowly return to your starting position and repeat the movement to the opposite side. This movement will press your low back into the floor / mat.Ĭontinue moving until your elbow touches or comes close to touching the opposite knee. Contract your abdominals to flex (curl) your trunk, lifting your left shoulder blade off the floor and rotating your trunk slowly to drive your left elbow towards your right knee.Extend (straightening) your left leg outward while keeping it elevated off the floor.Drive your right knee towards your chest in a straight line and allow the knee to bend to a deeper angle.Gently exhale then begin your movement by simultaneously: Maintain a 90-degree bend at the knee and relax your feet, allowing them to point away from your body. ![]() Slowly lift both feet off the floor moving your knees towards your trunk until your thighs align vertically to the floor (90-degree angle at the hips). ![]() Stiffen (“brace”) your abdominal muscles to stabilize your spine, depress and retract your scapulae (pull shoulders back and down). Last but not least, do not arch your back as you need to avoid getting your core super worked.Starting Position: Lie flat on your back on the floor / mat in a bent-knee position with feet placed firmly on the floor and your arms crossed behind your head. This way, it's easier for you to perform the exercise, but you are not really pushing your abs as much as you should. Meanwhile, one of the most common mistakes mainly made by beginners is swinging your elbow to reach your knee. You should also make sure that you are not speeding up while doing the exercise, as many people tend to rush through bicycle crunches. Which mistakes to avoidįirst and foremost, make sure that you are not pulling on your neck while performing the exercise as it causes discomfort and makes your abs work less. Make sure that one knee drives in while your opposite leg shoots out, as your goal is to get your elbow as close to the knee as you can while keeping your shoulder blades off the ground. The most important part is to get your legs into a 90-degree position and then alternate side to side by bringing your right elbow to your left knee and then doing the same with your left elbow and your right knee. Next, you bring your shoulder blades up off the ground, tucking your chin into your chest. To do proper bicycle crunches, you lie down on the ground and place your fingertips on your temples while making sure that your elbows are open. ![]() But first, let's take a look at how to perform this exercise properly. However, there are certain mistakes that make them less effective and can even cause injuries. If you do this drill in the right way, you are practically performing a full core movement and they are great fitness workouts. Bicycle Crunches are considered as one of the most complete abs exercise, as they help you strengthen both your upper abs, as well as your lower abs and obliques. ![]()
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