The reverse crunch can be of many types, all for easy or for the beginner who is giving it to you.
How to do reverse crunch?
Warm up properly before exercising abdominal exercises, otherwise the muscle will be pooled, cold body exercises will not work.
Read in the mud or mats
Bring the two legs (the leaves of the foot) or bring them up to 90 degrees with the upper body and the body. Knees can break a bit or keep it straight (can not knee or break) (like 1).
Put your hands on the ground on either side of the body or behind the head (like 1 photo)
Drop the breath, then lift the legs with the hip and lower back, from the light floor to the top or to the roof, so that there is some pressure on the stomach (like photo 2).
Lower the hip to the bottom or come in the same condition as 1 image
Let's move it again and move it. Set this to 1-3 by 12 to 20 times
Stretch the stomach at the end of the reverse crunch, for example: a seat of yoga exercise - Cobra seats.
Note that while reversing the reverse:
Only legs, with hip, with the lower part of the stomach
The head will always be on the floor, there will be no pressure on the neck of the neck
Eyes are straight on the roof. There will be empty between the Chinese and the effort
Hands may be fitted lightly behind the head or on both sides of the body, on the floor (like photo).
Never keep the two hands behind the back
Knees can be folded, but relax the knee
Exercise in proper rules should be observed on foot or hip or neck, and pressure on the stomach.
Do not exercise by sleeping or relaxing
Do not rush while doing this exercise, slowly pushing the legs upwards, letting down.
Keep in mind that there is no excessive pressure on the back mileage
When you lift up, leave your breath down
Do not exercise this cold in the body, do warm-up or cardiovascular exercise.
Keep in mind, abdominal exercises should be done along with cardio, as well as reduce cardiovascular and cardiovascular stomach muscles.
Moreover, those who want to make six-pack AB, keep this exercise in the list of abdominal exercises, which can be performed with exercise, weight, balls etc.
Remember that if you follow regular exercise, moderate diet, balance diet, and hedgee lifestyle, you will not be able to control any disorders.
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