![]() Maintain a relaxed posture with your arms at your sides. While on your back, place your feet hip-width apart on the floor.When your back begins to sag farther off the floor, stop. In the rising phase, just your tailbone and hips should be lifted off the mat. Reverse crunches may be performed well by "going slow and controlling each stride with your abs." Additionally, try to keep from rolling too far. Switch sides while maintaining a wide-open elbow position and pressing your navel into your spine.Stretch out your left leg while keeping it off the ground. Turn your body such that your left elbow touches your right knee while bringing your right knee to your chest and lifting your shoulder blades off the floor at the same time.Bring both legs to a tabletop posture while maintaining hip-width separation by contracting your abs (your knees need to be directly over your hips and your ankles should be in line with the knees. Lay on your back with your elbows wide open and your fingers behind your ears.Think big: concentrate on completely extending your leg and maintaining a wide-open elbow position throughout each rep. Before boosting the tempo, make sure you have the movement down pat. ![]() You should "avoid clasping your fingers behind your head" while doing bicycle crunches.
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