Some people still know about supine crunches, and in training exercises, supine crunches are a very good exercise, but there are also some things to pay attention to, such as the correct way to do supine crunches. If you do it right, there are still people who understand. So what is the correct way to do supine crunches? Let’s take a look!
The correct way to do supine crunches
1. At first, our body lies flat on the yoga mat, keeping the body naturally straight. At this time, bend our legs upward to maintain a 60-degree angle between our legs.
2. The arms naturally relax on both sides of our body, and there is no force on the arms during the entire movement.
3. At this time, we use the waist and abdomen to exert force to lift our body upward until our head can touch our knees, and then relax downward and lie flat.
4. It should be noted that our back cannot touch the ground. At this time, the abdomen is close to the ground and is always exerting force. Then we move on to the next action.
How many supine crunches do you do every day
Generally speaking, we control the number of supine crunches to 30 per group, and do 5 groups every day. But for novices, we can appropriately reduce the amount of exercise to allow our bodies to adapt. Otherwise, we may be easily injured during exercise, or the sudden amount of exercise may cause lactic acid to be unable to be decomposed all at once, resulting in back pain. Feel. For novices, we can start with 3 groups of 20 exercises per day. When we get used to this amount of exercise, we can increase the amount of exercise appropriately.
Precautions for supine crunches
1. Before doing supine crunches, it is best to move your muscles and bones. You can twist and lower your waist to avoid straining the ligaments during exercise.
2. When doing abdominal crunches while lying on your back, it is best not to do it on a soft bed, as this can easily injure the lumbar spine.
3. Do not hold your head when lying on your back to avoid hurting your neck, so it is best to hug your hands around your chest or place them lightly on both sides of your ears.
❋ Tags: