Cross-Body Crunch

طريقة الأداء

1. 01Lie flat on your back and bend your knees about 60 degrees.
2. 02Keep your feet flat on the floor and place your hands loosely behind your head. This will be your starting position.
3. 03Now curl up and bring your right elbow and shoulder across your body while bring your left knee in toward your left shoulder at the same time. Reach with your elbow and try to touch your knee. Exhale as you perform this movement. Tip: Try to bring your shoulder up towards your knee rather than just your elbow and remember that the key is to contract the abs as you perform the movement; not just to move the elbow.
4. 04Now go back down to the starting position as you inhale and repeat with the left elbow and the right knee.
5. 05Continue alternating in this manner until all prescribed repetitions are done.

نقاط الأداء الصحيح

• —Brace your core before the first rep and keep it braced.
• —Lead with the elbows and finish by squeezing the target muscle.
• —Control the lowering phase — that is where most of the growth stimulus lives.

أخطاء شائعة

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.
• —Adding weight before the movement pattern is clean.