Crunch - Legs On Exercise Ball

طريقة الأداء

1. 01Lie flat on your back with your feet resting on an exercise ball and your knees bent at a 90 degree angle.
2. 02Place your feet three to four inches apart and point your toes inward so they touch.
3. 03Place your hands lightly on either side of your head keeping your elbows in. Tip: Don't lock your fingers behind your head.
4. 04Push the small of your back down in the floor in order to better isolate your abdominal muscles. This will be your starting position.
5. 05Begin 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.
6. 06Slowly go back down to the starting position as you inhale.
7. 07Repeat for the recommended amount of repetitions.

نقاط الأداء الصحيح

• —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.