Traditional Crunch
Muscles Worked: Rectus Abdominis, Obliques.
One of the best ab exercises for beginners to get started with is the "traditional" or "classic" crunch. Traditional crunches work the rectus abdominus, which is the most prominent of abdominal muscles. Working your upper and lower abs (rectus abdominus) also works the transverse abs (torso).
STEP 1: Lie with your knees bent and your feet flat on the floor. Fold your arms across your chest or hold your hands behind your ears (Do not interlock your fingers behind your head).
STEP 2: Use your abs to lift your head and upper torso while keeping your lower back pressed firmly against the floor.
STEP 3: Pause with your shoulder blades a couple of inches off the floor, then slowly return to the starting position using a controlled movement.
STEP 2: Use your abs to lift your head and upper torso while keeping your lower back pressed firmly against the floor.
STEP 3: Pause with your shoulder blades a couple of inches off the floor, then slowly return to the starting position using a controlled movement.
Why doing it Right Matters
While crunches may be a good exercise for beginners, they still need to be done properly. According to About.com's Guide to Sports Medicine, most people don't do crunches correctly, but it's important that you do. "Using good form when doing a crunch makes this a much more effective abdominal exercise," says the Guide to Sports Medicine. Proper technique not only impacts how effective the exercise is; doing crunches incorrectly can actually lead to back problems.
Proper Technique Pointers
Remember these pointers when performing crunches:
· Always exhale as you contract (bend) and inhale as you release (go back to starting position) during the crunch.
· You should never pull on your neck when doing a crunch. If you can’t clasp your hands behind your head, you can cross them over your chest instead.
· Always keep your chin a fist's distance from your chest when doing a crunch. You can actually rest your fist under your chin. Doing so keeps your head from moving (which can cause your neck to go out of alignment).
· Move slowly and continuously as you do the crunch (don’t jerk your body upwards).
· You should keep your back flat as you perform the exercise. Try imagining a huge hand is pressing you down to the floor through your back. "Pull" your belly button down toward your spine.
Variations on the Crunch
Of course, working your abs doesn't begin and end with the basic crunch. By adding different versions of this tried-and-true exercise, you will be less likely to get burned out on it, you'll be able to find a format you prefer. And you'll eventually identify which bring you the results you desire (some variations are more effective than others). When you have mastered the basic crunch, try some of these below.
To know abou the Benefits of doing Crunches Please click http://www.gurufitnessplanet.com/2012/12/article-89-what-are-benefits-of-doing.html
nike shoes, Cheap Jordans,Cheap Jordan Shoes,Cheap Air Max,Cheap Free Run Shoes,nike shoes,nike outlet,nike factory,nike store,nike factory outlet,nike outlet store,cheap nike shoes,nike sneakers, toms outlet, toms outlet,tom shoes,toms shoes outlet,tom shoes,toms wedges,cheap toms,toms.com, air jordan, air jordan,jordan shoes,cheap jordans,air jordans,jordan retro,air jordan shoes,jordans,jordan 11,jordan xx9,jordan 6,new jordans,retro jordans,jordan retro 11,jordan 5,air jordan 11,jordans for sale,jordan 4,jordan 1,jordan future,jordan 3,jordan 12,michael jordan shoes,air jordan retro, cheap jordans, cheap jordans,cheap jordan shoes,cheap jordan,cheap jordans for sale,jordans for cheap,jordan shoes,jordans,air jordan,jordan retro,jordan 11,jordan xx9,jordan 6,new jordans,air jordans,retro jordans,jordan retro 11,jordan 5,air jordan 11,jordans for sale,jordan 4,jordan 1,jordan future,jordan 3,jordan 12,michael jordan shoes,air jordan shoes,air jordan retro, jordan retro, jordan retro,jordan shoes,air jordan,air jordans,retro jordans,air jordan retro,jordans,jordan 11,jordan xx9,jordan 6,new jordans,cheap jordans,jordan retro 11,jordan 5,air jordan 11,jordans for sale,jordan 4,jordan 1,jordan future,jordan 3,jordan 12,michael jordan shoes,air jordan shoes, air max 90, air max 90,nike air max 90,air max 95,air max 2014,air max 2013,air max 1,nike air max,air max,nike air max 2014,airmax,nike air max 2013, air max 95, air max 95,nike air max 95,air max 90,nike air max 90,air max 2013,nike air max,air max,air max 2014,nike air max 2014,airmax,nike air max 2013, nike free 5.0, nike free 5.0, nike free trainer 5.0,nike free run 5.0,free running 2,nike free run,nike free,free running,nike running shoes,nike free trainer,free runs,free run 5.0, omega watches, omega watches,omega watch,replica watches,rolex watches,replica omega watches,rolex,watches for men,watches for women,rolex watches for sale,rolex replica,rolex watch,cartier watches,rolex submariner,fake rolex,rolex replica watches,replica rolex, ralph lauren outlet, ralph lauren outlet,ralph lauren outlet online,polo ralph lauren outlet,polo ralph lauren outlet online,polo ralph lauren,ralph lauren,polo ralph,polo shirts,ralphlauren.com,polo outlet,ralph lauren polo, oakley sunglass, swarovski crystal
ReplyDeleteoakley sunglasses,cheap oakley,cheap oakley sunglasses,oakley sunglasses cheap,oakley outlet,oakley sunglasses outlet,oakley vault,oakleys,oakley.com,sunglasses outlet,cheap sunglasses,oakley prescription glasses,fake oakleys,oakley glasses,oakley store,fake oakley,oakley sale,cheap oakleys,discount oakley sunglasses, ray ban sunglasses, Ray Ban Sunglasses,Ray Ban Outlet,Ray Ban Sale,Cheap Ray Bans,Cheap Ray Ban Sunglasses,ray ban sunglasses outlet,ray ban,rayban,ray bans,ray-ban,raybans,ray ban wayfarer,ray-ban sunglasses,raybans.com,rayban sunglasses,cheap ray ban, burberry, burberry,burberry outlet,burberry outlet online,burberry factory outlet,burberry sale,burberry handbags, chanel bags, chanel bags,chanel handbags,chanel sunglasses,chanel outlet,chanel purses,chanel handbags official site, coach outlet store, coach outlet,coach outlet store,coach outlet store online,coach outlet stores,coach factory outlet,coach factory,coach factory online,coach factory outlet online,coach outlet online, chaussures louboutin, louboutin,louboutin pas cher,christian louboutin,louboutin chaussures,louboutin soldes,chaussure louboutin,chaussures louboutin,chaussure louboutin pas cher,louboutin france, sac michael kors, michael kors,sac michael kors,michael kors sac,michael kors pas cher,sac michael kors pas cher,michael kors france, north face outlet, north face outlet,the north face,north face,the north face outlet,north face jackets,north face jackets clearance,northface, yoga pants, yoga pants,lululemon,lululemon outlet,lululemon athletica,lululemon addict,lulu lemon,lulu.com,lululemon.com, beats by dre, beats by dre,beats headphones,beats audio,beats by dr dre,beats by dre headphones,dr dre,dre beats,beats by dr,dr dre beats,dre headphones,beats by dr. dre,cheap beats, ferragamo, ferragamo,salvatore ferragamo,ferragamo shoes,ferragamo outlet,salvatore ferragamo outlet,ferragamo belts,ferragamo belt,ferragamo outlet, nike blazer, nike blazer,blazer nike,nike blazer pas cher,Chaussures Nike Blazer,Nike Blazer Femme, nike air force, swarovski
ReplyDeletenike air force,air force,nike air force 1,nike air force one,air force one nike,air force 1,air force one, michael kors outlet, michael kors outlet,michael kors handbags,michael kors uk,michael kors,michael kors,michael kors bags, cheap jerseys, cheap jerseys,nfl jerseys,cheap nfl jerseys,jerseys from china,cheap jerseys from china, cheap nfl jerseys, NFL Jerseys,Nike NFL Jerseys,NBA Jerseys,Soccer Jersey,NHL Jerseys,Baseball Jerseys,Custom Jersey,Youth Jerseys,Women Jerseys,NCAA Jerseys,cheap jerseys,cheap nfl jerseys,basketball jerseys,jerseys,hockey jerseys, jerseys from china, jerseys from china,cheap jerseys from china,nfl jerseys,cheap jerseys,cheap nfl jerseys,jerseys,baseball jerseys,nba jerseys,hockey jerseys,basketball jerseys, burberry uk, burberry, timberland boots uk, timberland, oakley sunglasses, oakley sunglasses, oakley sunglasses cheap, ray ban sunglasses, ray ban sunglasses, polo ralph lauren, polo ralph lauren outlet, burberry outlet, burberry outlet, michael kors outlet, michael kors outlet online sale, michael kors outlet, michael kors outlet, michael kors outlet, michael kors outlet, christian louboutin, louboutin outlet, louboutin, louboutin shoes, tory burch outlet, gucci outlet, prada handbags, prada outlet, longchamp outlet, longchamp handbags, longchamp handbags
ReplyDeletejordan shoes, nike shoes, tiffany and co, tiffany and co, air max, air max, nike free, chanel handbags, kate spade outlet, kate spade handbags, louis vuitton outlet, louis vuitton outlet, louis vuitton, louis vuitton outlet stores, louis vuitton handbags, coach outlet, coach factory outlet, coach outlet store online, coach purses, true religion jeans, true religion jeans, true religion outlet, true religion outlet, air max, air max pas cher, air jordan, nike free pas cher, nike roshe run, sac longchamp, longchamp, polo ralph lauren, sac louis vuitton, sac louis vuitton, louboutin, michael kors pas cher, sac burberry, oakley pas cher, ray ban pas cher, hollister, sac hermes, vans pas cher, timberland, new balance pas cher, converse pas cher, north face, nike tn, polo lacoste, nike blazer, air force, sac guess, vanessa bruno
ReplyDeletelouis vuitton, hogan outlet, ray ban sunglasses, michael kors, michael kors, lululemon outlet online, louis vuitton uk, hollister, north face, mulberry, ralph lauren, nike air max, air max, nike free, abercrombie and fitch, barbour, nike roshe, nike trainers, nike huarache, longchamp, hollister, vans shoes, nike roshe run, mac cosmetics, abercrombie and fitch, birkin bag, north face outlet, north face jackets, new balance shoes, reebok outlet, lululemon outlet, nfl jerseys, rolex watches, wedding dresses, beats by dre, mont blanc, ferragamo shoes, giuseppe zanotti, instyler, babyliss pro, mcm handbags, chi flat iron, insanity workout, ghd, bottega veneta, valentino shoes, herve leger, asics running shoes, soccer shoes, soccer jerseys, celine handbags, p90x
ReplyDeletejimmy choo outlet, uggs, ugg boots clearance, ugg, ugg pas cher, ugg boots, canada goose, canada goose jackets, canada goose outlet, canada goose, canada goose, canada goose uk, moncler, moncler outlet, moncler, moncler, hollister clothing store, air max, baseball bats, iphone 6 cases, timberland boots, moncler, ugg, oakley, louboutin, ralph lauren, hollister, air max, vans, converse, gucci, ray ban, converse shoes, lancel, toms shoes, moncler, canada goose, moncler, montre homme, karen millen, supra shoes, juicy couture outlet, juicy couture outlet, coach outlet store online, wedding dresses, rolex watches, hollister, louis vuitton, ugg, pandora jewelry, pandora charms, pandora charms, links of london, thomas sabo
ReplyDelete2015-06-18 zhengjx
ReplyDeletetrue religion outlet
michael kors outlet
polo ralph lauren
michael kors outlet online
burberry outlet online
true religion jeans
burberry scarf
kate spade handbags
soccer jerseys
oakley sunglass
true religion
replica watches
caoch outlet
pandora jewelry
cheap jordans
abercrombie
tory burch outlet online
oakley sunglasses outlet
chanel bags
ray ban outlet
cheap oakleys
coach factory outlet
tory burch shoes
prada outlet
michael kors outlet online
pandora jewelry
coach outlet online
michael kors
michael kors bag
ralph lauren uk
ray ban sunglasses
christian louboutin outlet
kate spade outlet
rolex watches
michael kors handbags
jordan shoes
true religion outlet
chanel outlet
cheap jerseys
kate spade bags
0717
ReplyDeleteblake griffin jersey
michael wilhoite jersey,y.a. tittle 49ers jersey,justin smith jersey,nike 49ers jersey
michael kors uk outlet
camisetas futbol baratas
san antonio spurs jerseys
jets jersey
barcelona jersey
drew brees jersey,corey white jersey,khiry robinson jersey,archie manning jersey,mark ingram jersey
cheap soccer jerseys
bears jerseys
new york jets jerseys
raiders jerseys
nike air max
nike air max
real madrid jersey
cheap ugg boots
stuart weitzman outlet
cartier bracelet
north face outlet online
heat jersey
oakley sunglasses
vans shoes
blackhawks jersey
stuart weitzman boots
nike sneakers
louboutin uk
soccer shoes
arthur jones jersey,deonte thompson jersey,courtney upshaw jersey,timmy jernigan jersey,jeromy miles jersey,haloti ngata jersey,joe flacco jersey,steve smith sr jersey
lakers jersey
dolphins jerseys
polo ralph lauren
ReplyDeletepolo ralph lauren
ralph lauren outlet
polo ralph lauren outlet online
polo ralph lauren outlet
polo ralph lauren outlet online
ray ban
ray ban sunglasses
ray ban sunglasses outlet
rayban
ray ban outlet
ray-ban sunglasses
ray bans
designer knockoff handbags
replica watches
jordan release dates 2015
rolex watches
rolex watches
rolex watches
rolex watches for sale
nike roshe run
nike roshe run
ferragamo
indoor soccer shoes
baseball bats
supra footwear
swarovski
swarovski
swarovski crystal
swarovski crystals
swarovski uk
the north face
north face outlet
fangyanting20151023
links of london
hermes birkin
louis vuitton outlet
chanel outlet
oakley sunglasses
adidas wings
michael kors outlet
cheap mlb jerseys
jordan shoes
coach outlet online
michael kors outlet
ralph lauren uk
tory burch outlet
tiffany jewellery
christian louboutin online
cheap nhl jerseys
ralph lauren uk
ray ban sunglasses
wedding dresses
hermes outlet
canada goose outlet
cyber monday deals
coach outlet store
michael kors outlet
oakley sunglasses
nike clearance
ReplyDeleteferragamo belts
jordan 11
converse shoes
michael kors store
michael kors sale
gucci shoes
north face clearance
jordan outlet
columbia outlet stores
coach factory outlet online
Coach Factory Outlet Online
supra for sale
coach outlet
supras shoes
fitflops sale
fitflop clearance
jordan 12
Michael Kors Handbags
kevin durant shoes
christian louboutin outlet
cheap toms shoes
celine outlet
michael kors outlet online sale
coach handbags
jordan 12
north face
nike outlet
kd basketball shoes
christian louboutin outlet
louboutin shoes
michael kors purses sale
jordans for women
michael kors outlet
fake jordans
timberland boots for women
michael kors bags
MK Bags
joes new balance outlet
qwe1.20
20160322 junda
ReplyDeleteair force 1
gucci borse
babyliss pro
versace shoes
asics gel nimbus
mizuno running shoes
hermes belt
michael kors outlet
valentino shoes on sale
michael kors outlet online
michael kors purses
michael kors outlet online
longchamp bag
ralph lauren outlet
coach purses
coach factory outlet
rolex replica watches
coach outlet online
fitflops clearance
ralph lauren uk
michael kors outlet online
lululemon sale
converse all star
toms outlet
prada outlet
kate spade outlet
coach factory outlet
converse
supra shoes
armani watches
ed hardy outlet
nike air max shoes
prada
hollister
cheap jordan shoes
adidas shoes uk
salvatore ferragamo
jimmy choo outlet
oakley sunglasses
kate spade handbags
coach outlet
ReplyDeleteoakley sunglasses wholesale
tory burch outlet
prada sunglasses
coach outlet online
louis vuitton bags cheap
ferragamo outlet
air max 90
michael kors outlet
coach outlet
louis vuitton outlet online
oakley sunglasses
cheap nfl jerseys
replica watches
mulberry handbags
lululemon outlet online
nike air huarache
true religion sale
nike air force 1
ferragamo shoes
toms outlet
ray-ban sunglasses
cartier watches
tiffany jewelry
tiffany outlet
louis vuitton bags
michael kors online outlet
michael kors handbags outlet
hollister clothing
tory burch outlet online
rolex watches
true religion outlet
lululemon outlet
coach outlet online
celine outlet
20160627zhenhong
longchamp handbags
ReplyDeleteralph lauren polo
michael kors outlet
ray ban sunglasses sale
michael kors uk outlet
fitflops sale
hollister clothing store
nfl jerseys wholesale
nike air force 1
ugg outlet online
michael kors outlet online
oakley sunglasses
pandora outlet
coach outlet online
mac cosmetics
ferragamo outlet
ugg boots
oakley sunglasses
coach outlet online
coach outlet
ray ban sunglasses
abercrombie and fitch
ugg clearance
chicago blackhawks jerseys
nfl jerseys
louis vuitton
ugg boots outlet
longchamp pas cher
swarovski crystal
air max 90
moncler coats
michael kors outlet
ed hardy clothing
hollister
nike roshe run
czq20160905