crunches causing neck pain and back soreness? you might be overlooking these details
Crunchesare one of the most popular exercises for training the abdominal muscles. They can work the pectoralis major, rectus abdominis, external oblique, internal oblique, and transverse abdominis. Consistently doing crunches can sculpt the abdominal curve and strengthen core muscles.
1. Lie on your back on the floor, with your knees bent and your hands holding your head.
2. Keep your elbows out, contract your abdomen, and then lift your torso up to perform a crunch.
3. Maintain a steady motion, return to the starting position, and continue to repeat the movement at a quick but steady pace.
This exercise looks very simple, but it contains many technical details. Ignoring them can not only reduce the effectiveness of the training but also cause injuries. Some trainees might have the following questions:Why don't I see much effect after doing many crunches? Why does my neck get sore before my abs feel exhausted?The following key points can provide you with answers.
Abdominal retraction
Keep your abdomen retracted to maintain tension in the abdominal muscles and avoid over-curving the lower back.
Don't lift your neck
Don't use your hands or elbows to pull your neck up, as this can cause fatigue in the neck muscles or cervical spine.
Curl and lift
Curl your abdomen forward as if folding your body, while also lifting your shoulders and torso. Don't just lift your head, neck, and shoulder blades off the ground.
Keep the movement small
Crunches are a small-range movement. There's no need to touch your head to your knees; just lift your upper body a few centimeters off the ground, focusing the effort entirely on your abdomen.
After mastering the technical details of standard crunches, you can try the following variations to add interest to your training.
Reverse crunch
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Lie on your back on the floor with your arms extended to the sides. Lift your knees and feet to form a 90-degree angle. Contract your abs,
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Exhale and lift your hips off the ground; your knees will move closer to your head. Inhale and slowly lower back down.
Lemon squeezer
Lie on your back on the floor. Lift your legs, head, neck, and shoulders slightly off the ground. Raise your arms until they are parallel to the ground. Pull your knees toward your chest, lifting your torso completely off the ground. Straighten your legs and return your back to the starting position. Keep your body from lying completely down and repeat these movements.
Standing knee crunch
Stand straight with your right leg in front and your left leg behind, arms extended toward the ceiling, keeping them straight. Shift your weight onto your right foot. Lift your left knee to hip height. At the same time, rise onto the toes of your right foot, pulling your elbows down to your sides and forming a crunch. Pause at the top of the movement, then return to the starting position. Use your left leg as the support leg and repeat the movement.
Boxing abs workout
Sit down with your legs extended and feet together, knees slightly bent. Tighten your torso and lean back slightly, placing your fists on either side of your chest with elbows bent. First, punch forward with your right hand to shoulder height, then quickly return to the starting position and repeat with your left hand. Continue alternating punches, repeating as needed.
Chair crunch
Sit on a chair, holding the sides of the seat with your hands and arms straight. Step forward, bend your knees, and lift your hips off the chair. Your hips and knees should be bent at 90 degrees. Curl your tailbone toward the front of the chair and pull your knees toward your chest while bending your elbows. At the end of the movement, straighten your elbows and lift your shoulders. Keep your head in a natural position, press down on the chair, and lower your legs to return to the starting position.
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The above content is from
"The Complete Book of High-Intensity Training: 501 Exercises for Building Muscle, Losing Fat, and Sculpting Your Body"
Published by People's Posts and Telecommunications Press
