2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44
The most popular way to build belly cubes is curling. However, this exercise is not as easy as it might seem. If done incorrectly, the desired result will not be achieved. In this article, we will break down the five most common mistakes that prevent you from getting a perfectly flat stomach.
Problem 1: you're climbing too high
Crunches are not torso lifts. When you go too high, you shift the load from the rectus abdominis muscles to the hip flexors.
How to fix it
Focus on moving the ribs towards the navel. Lift your chest just a few centimeters - this is enough to tighten the abdomen.
Problem 2: you move by inertia
You get less twisting effect if you're in too much of a hurry. In this case, your movements are carried out due to impulse, not force, while the joints and back are overloaded and may even be damaged.
How to fix it
Make sure the movements are smooth. At the end of each crunch, linger with your back on the floor. Slow down before doing the next rep.
Problem 3: you jerk your neck
You don't want your arms to help you twist, do you? Moreover, you should not transfer some of the load to the neck.
How to fix it
Imagine having an apple squeezed between your chin and chest throughout the curl. This will ensure the correct position of the neck. You can also cross your arms over your chest or place your fingers around your ears (while pointing your elbows forward).
Problem 4: you relax when you go down
Many work vigorously on the way up and then relax on the way down. If you do the same, then you do the exercise only halfway.
How to fix it
Contract your abdominal muscles as you move up and just maintain this tension as you move down. Focus on slowly lowering your body rather than dropping it.
Problem 5: you hold your breath
By depriving the body of oxygen, you get much less from twisting.
How to fix it
Exhale as you move up and you will automatically inhale as you move down. Bonus: Exhaling vigorously while twisting will also engage your deep abdominal muscles.
How to Do Crunches: 5 Mistakes Everyone Makes
Recommended:
Who should press in a hummer and how to do it correctly
The hummer press can take its place in your program. True, you need to use it for certain tasks. We tell who is suitable for this exercise
7 major mistakes that prevent us from developing habits
Waiting for quick results, not using triggers, acting haphazardly - these mistakes prevent us from acquiring new habits and changing for the better. Make sure you don't commit them
5 major dietary mistakes that prevent you from losing weight
If you are having trouble losing weight, check to see if you are making one of these mistakes. Don't let illusions negate all your efforts
9 major money mistakes in 30s
I know exactly how not to repeat my past financial mistakes like unnecessary purchases or unnecessary savings on myself. But I keep making new ones
Workout of the day: a complex with yoga elements for pumping the press
Calm and enjoyable ab exercises that only take 5-8 minutes. This could be morning exercises or finishing a basic workout