How to do sit-ups properly? It depends on their type and the effect we want to achieve. Straight crunches have the easiest technique, but the so-called slants, or oblique crunches, are more effective in modeling the abdomen. Therefore, in order to lose weight or get a "radiator", it is worth learning as many sit-ups as possible - preferably with the use of various devices. Learn how to do oblique crunches, straight crunches, on a bench, ball and bar.

Contents:

  1. Crunches - how to do crunches?
  2. Oblique crunches - how to do slants?
  3. Crunches - 7 most common mistakes
  4. Sit-ups - how to do sit-ups on a bench?
  5. Crunches - how to do crunches to lose weight?
  6. Crunches - how to do crunches to have a radiator on your stomach?
  7. Crunches - how to do crunches on a stick?
  8. Crunches - how to do crunches on the ball?

How to do sit-ups correctly ? When we ask this question, we usually mean the usual stresses strengthening the rectal abdominal muscles. But there are more types of crunches worth exploring for fat burning or carving a radiator. The more abdominal strapping techniques we learn, the faster we will notice the effects of training.

Check how to properly do crunches and how to train them to lose weight or shape your stomach.

Crunches - how to do crunches?

The crunches in the basic version are the so-called straight crunches.

Lie on your back on something medium soft - an exercise mat, carpet, blanket. Bend your legs at the knees, rest your feet on the ground (with the entire sole). Place your hands behind your head, but don't braid them. Extend your elbows. Look straight ahead. Glue the lumbar spine to the ground. Stretch your stomach. This is your starting position.

Inhale and then exhale raise your shoulder blades a few centimeters off the ground. When your abdominal muscles are tense to the maximum, stop the movement for 1 second, then breathe in and lower your torso to the supine position.

Repeat each subsequent repetition in the same way. To make things easier, imagine that your chest, arms, and head are one plane - lift them together as if they form a stationary whole. This will allow you to avoid basic mistakes.

Beginners during stresses can keep their hands on their stomachs to feel the muscles working and make sure thatdo crunches correctly.

If you have problems with the cervical spine, a cradle cradle can help. Thanks to the special design with space for the head and handles, the cervical vertebrae are relieved when the abdominal muscles are tightened. This protects against neck strain.

Oblique crunches - how to do slants?

Without this exercise, getting a flat stomach is impossible. The slants strengthen the oblique and transverse muscles, and the appearance of the abdomen depends to the greatest extent on their condition. How to do oblique crunches?

Take the starting position for straight crunches. Rest the foot of one leg on the knee of the other. On the exhale, shorten your shoulder blades off the floor and, at the same time, twist your torso so that your elbow touches the opposite knee (i.e. the one raised higher). Lower your torso as you inhale. Remember that the lumbar region is to be glued to the base and that the abdominal muscles are constantly tensed.

Crunches - 7 most common mistakes

The correct technique of doing sit-ups is determined not only by the knowledge of the appropriate rules for doing sit-ups, but also by avoiding the most frequent mistakes. They have a huge impact on the effectiveness of the exercise, and also increase the risk of injury. If you do not eliminate them, you may develop back pain, overstrain and even physical injuries.

  1. Do not bring your head to your chest- you are thus exerting harmful pressure on the cervical vertebrae. Repeating this mistake will soon result in neck and headaches. To maintain the correct technique, imagine that you are holding a tennis ball between your breastbone and your chin, and you cannot bring your head close to your chest.
  2. Do not draw your elbows towards you- this pulls your neck forward and puts yourself at risk of overloading your upper spine. Keep your elbows as wide as possible when doing sit-ups.
  3. Do not tear the lumbar spine off the floor- by doing this you put a strain on your lower spine. Keep your loins pressed against the floor throughout the exercise.
  4. Do not block your feet- do not catch your feet, for example on a cupboard, and do not ask another person to hold your legs. This makes sit-ups easier, but on the other hand, they are less effective because the muscles work less.
  5. Do not hold your breath- when you block the flow of air through the lungs, the muscles are less oxygenated and work less efficiently. Every time you tighten your stomach, breathe out, and when you lower your shoulders - inhale.
  6. Do not relax your abdominal muscles- keep your abdominal muscles tense throughout the exercise, even as you inhale and return tolying position.
  7. Do not lift the entire torso- the abdominal muscles do not work to the full extent then, and the lumbar region is unnecessarily loaded (applies to supine crunches)

Sit-ups - how to do sit-ups on a bench?

It is worth going to the crunches on the inclined bench only when you have mastered the tension while lying down. This exercise is more difficult and requires the initial preparation of the muscles for a more intense effort.

Set the bench at the smallest possible angle (ie that it should be tilted down as much as possible). Put your feet on the lower rollers, bend your legs and sit on the top of the bench. The back is slightly rounded and the chin is brought closer to the breastbone. Put your hands on your stomach or, if you are more advanced, put them behind your head. Firmly tense your abdominal muscles and gently pull your belly button in.

Inhale, tilt your torso until your loins touch the bench. Then, while exhaling back, raise your torso to the starting position. Remember not to put your whole back on the bench when you lean back - it puts a lot of strain on the spine. The shoulder blades are to be kept suspended at all times, only the loins are in contact with the bench. Also, make sure that your back is slightly rounded - do not stick your chest forward, because then instead of abdominal muscles, you use the spine extensors more.

Advanced people can make the exercise difficult by placing an additional weight behind their head - e.g. a barbell plate.

Check also:

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    • 6 habits that will help you lose weight from the belly
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Crunches - how to do crunches to lose weight?

Doing sit-ups alone will not make you lose unnecessary kilograms. During the exercise, the muscles work, while the fat tissue is burned to a minimum extent. To lose weight, combine crunches with cardio training. You can perform alternately - one day abdominal muscle training, the next stepper, cycling or jogging. Another option is fat burning training, which combines the advantages of aerobic and strength training. Repeat it 3 times a week.

Crunches - how to do crunches to have a radiator on your stomach?

In case you want to carve a radiator or a so-called six-pack on the stomach, the basis for achieving this goal will be workouts consisting of various types of crunches. The exercises should involve as many muscle groups as possible within the waistband. The entire training should consist of at least 5-7 variants of crunches performed in 1-3 series. Inperform 20-30 repetitions in one series. You can take 2-minute rest breaks between sets.

Also, don't forget about a proper diet. It should be rich in protein, and at the same time contain a limited amount of fat.

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Crunches - how to do crunches on a stick?

Crunches on a bar require strong shoulder muscles. To do this exercise, you need to be able to hang for at least 2-3 minutes.

Jump up and grab the bar with the overgrip, placing your hands shoulder-width apart. Bring your legs together and as you exhale, pull them up to a right angle. While inhaling, lower your legs. Remember not to relax your stomach.

An easier variant of crunches on a bar is alternating knees to the chest.

Crunches - how to do crunches on the ball?

Crunches on the ball are recommended for people who have back problems. Thanks to this device, the back is supported in the lumbar region, which avoids overloading. In addition, ball-tensions build a sense of balance and strengthen the deep muscles.

Sit on the gym ball and roll so that the lumbar and thoracic spine rest on the ball. There should be a right angle between the thighs and the knees. The head, torso and thighs should be in a straight line. Hands placed on the back of the head, not clasped.

Breathe out until you feel the maximum tense of your abdominal muscles, then breathe in straighten your torso, returning to the starting position. Remember not to draw your chin towards your chest and not to bring your elbows together.

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