Crunch - Упражнение на мяче для упражнений с ногами

Step 1. Лягте спиной на пол, ноги положите на мяч для упражнений, колени согнуты под углом 90 градусов.

Step 2. Разместите ноги на расстоянии три-четыре дюйма друг от друга и поверните носки внутрь, чтобы они касались друг друга.

Step 3. Положите руки leicht на обе стороны головы, удерживая локти в. Совет: Не блокируйте пальцы за головой.

Step 4. П pushing the small of your back down in the floor in order to better isolate your abdominal muscles. This will be your starting position.

Step 5. Begin to roll your shoulders off the floor and continue to push down as hard as you can with your lower back. Your shoulders should come up off the floor only about four inches, and your lower back should remain on the floor. Breathe out as you execute this portion of the movement. Squeeze your abdominals hard at the top of the contraction and hold for a second. Tip: Focus on a slow, controlled movement. Refrain from using momentum at any time.

Step 6. Slowly go back down to the starting position as you inhale.

Step 7. Repeat for the recommended amount of repetitions.