![]() This will stretch the other oblique, working it hard. When you do the bicycle crunch, ensure you don't just move those elbows: really compress your obliques, folding your shoulder and elbow into your knee. Limit the time you spend in the crunch position too, mixing it up with other free-standing exercise. If you struggle with holding good form, or you're concerned about spine health, there are core exercises such as the plank (you can view our how to do a plank guide here) that do not compress the spine at all.Īlternatively, you can do the bicycle crunches on a softer surface, such as an exercise or bosu ball, in order to reduce the pressure on your spine. It's one of the reasons the US marines were in the news recently for abandoning the exercise during its fitness tests. ![]() If you don't keep a flat back, you risk curving your spine and pressing it against the floor, creating lots of pressure on your spine and even internal organs. ![]() Crunches and bicycle crunches: Things to bear in mindĬrunches of all kinds have gotten a bad rap recently. This is the most dynamic crunch variation you’ll ever do, and it provides a terrific cardiovascular workout that’s guaranteed to get the heart pumping. According to researchers from San Diego State University, bicycle crunches generate almost two and a half times as much activity in the abdominal muscles as traditional crunches. Contract your core muscles, drawing in your abdomen to stabilize your spine. Your feet should be on the floor and your hands are behind your head. ![]() Continually swapping sides ensures you’re hitting all these muscle groups effectively, and getting a great cardio workout at the same time. Lie flat on the floor on a yoga mat, rug, or towel with your lower back pressed to the ground and knees bent. ![]()
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