Contents
The abdomen is the most frequently exercised part of the body. Probably everyone knows at least a few exercises with which you can stimulate the abdominal muscles. It might seem so, because most popular crunches are not limited to just engaging the abdominal muscles. Moreover, in many cases the abdominal muscles work less than the rest of the muscles in the human body. Therefore, what exercise should you do to develop your “six pack”? How to do sit-ups correctly? What starting position for doing sit-ups? Should I bend my legs while doing sit-ups?
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Bakuś – worthless foam dressed in a nice package?
In this article you will learn, among others:
- Should I bend my legs while doing sit-ups?
- How to arrange your feet for sit-ups?
- What starting position for doing sit-ups?
- How to do sit-ups correctly?
If any the exercise seems painfully simple, that doesn’t mean it is is. Moreover, it is precisely with seemingly the simplest exercises the most common mistakes are. A perfect example of this is the statement just bends the torso forward while lying on the back, which is very much popular “crunches”. They are an extremely effective engaging exercise virtually all abdominal muscles. However, it is worth remembering that about their effectiveness, and most of all safety is determined by the correctness of execution – behavior correct movement technique.
Should I bend my legs while doing sit-ups?
“Turn off” the legs
If we care primarily about engaging the abdominal muscles while exercising Under no circumstances should the “crunches” of the muscles located in the area of the legs support their work. For this reason, do not perform the torso inclination w front locked, for example against a ladder or held by exercising, feet. Also the use of all kinds of specials abdominal muscles are not the best solution. Of which it follows?
Dangerous muscle
Leg blockage leads to a situation in which the traffic implemented to the greatest extent it is not the abdominal muscles that are involved, but the ilio-lumbar muscles. It’s worth it emphasize that the participation of these muscles in the performed movement increases the tension in intervertebral discs, which can lead to negative changes within spine. So what kind of exercise to do to be effective and safe stimulate your abdominal muscles?
How to arrange your feet for sit-ups?
Position output
Position the starting point for bending your torso forward is lying on your back. To disable from proper positioning of the feet is essential for the work of the ilio-lumbar muscles. You should put them on the ground, as close as possible to the buttocks and firmly “press” it down. Such an arrangement eliminates the ilio-lumbar muscles from participating in the performed movement, which contributes to the greater work of the abdominal muscles. The hands may be crossed behind the head or at the level of the chest, and along the torso.
What starting position for doing sit-ups?
How to do sit-ups correctly?
Ruch
During contraction abdominal muscles – lifting your torso forward, exhale, let out air preferably with the mouth. Back in the lumbar spine during “crunches” they should be arched – you should slouch. Neck and head all over the range of motion must form an extension of the torso. Sight should be facing up, not in front of you. When returning the torso to the position Inhale. In no case at the time of taking while leaning forward, do not hold the air. You should also remember to control the return movement – lowering the torso to the position going out, that is, lying on your back with your legs tucked up. In case of, when the hands are held behind the head throughout the entire range of motion, they should not press down on the neck.
Do you like doing sit-ups? What are your sit-ups? Which exercise gives you the best results? Let me know in the comments!
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Damian Yefremienko Coach
Master of physical education with a training specialty, graduate of postgraduate studies in dietetics and nutritional counseling at the Medical University in Poznań, doctoral student at the Department of Sport Theory of the University of Physical Education in Poznań, physical recreation instructor specializing in strength exercises, would-be physiotherapist. scientific. He hates mediocrity and cursory problem solving. Personalization and a holistic approach to the patient are “obvious obvious” for him. She loves to share her knowledge and is eager to expand it. He is most interested in all issues related to the physiology of exercise. Passionate about mountain tourism and new technologies
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