Supine crunches are a common abdominal exercise that effectively engages the abdominal muscles and helps shape a flat abdomen. Below we will go into detail about the essentials of supine crunches.
1. Preparations.
1.Lie on your back on the ground with your head and shoulders close to the ground, arms crossed in front of your chest, legs bent together, and feet flat on the ground.
2.Inhale, tightening your abdominal muscles so that your waist fits the ground.
Second, the process of action.
1.Exhale, lift your upper body up with the force of your abdominal contractions, lift your shoulders off the ground, and gradually bring your head closer to your knees.
2.When you reach the highest point, pause for a moment and slowly return to the starting position.
3.Repeat this movement for multiple Xi.
3. Precautions.
1.During the movement, it is necessary to keep the waist close to the ground at all times and avoid lifting the waist, otherwise it will cause injury to the lumbar spine.
2.Use the force of your abdominal contractions to lift your upper body, not your neck or back muscles.
3.Keep your breathing smooth and don't hold your breath or hold your breath during the movement.
4.For beginners, you can put your hands next to your ears or cross them in front of your chest to reduce the burden on your neck and shoulders.
5.Warm up properly before each exercise Xi to avoid muscle strains or other injuries caused by sudden, strenuous exercise.
4. Common mistakes and correction methods.
1.Wrong posture: Some beginners may use the strength of their neck or back to lift their upper body during movements, which can cause neck and back pain. Correction method: Pay attention to focus on the abdominal muscles and use the force of the abdominal muscle contraction to lift the upper body.