Crunch: muscululation | Magicfit

Crunch: essential exercise to strengthen abdominals

Strength training is a vast area, full of various exercises, but few are emblematic such as crunch. This exercise, simple to perform, is one of the best ways to hit the abdominal muscles.

In this article, we will explore the advantages of Crunch, its execution technique, some variants to diversify training and advice to optimize the results.

What is Crunch?

Crunch is an exercise in bodybuilding that mainly affects the muscles of the belly, in particular the great right of the abdomen. Unlike other abdominal exercises, Crunch focuses on the flexion of the trunk, which allows you to effectively strengthen this area.

In addition to working on the abs, Crunch can also involve other stabilizing muscles, making it a complete exercise for the trunk.

Crunch benefits

1. Muscle strengthening : Crunch helps to tone the abdominal muscles, which can improve the posture and stability of the trunk. A solid trunk is essential to prevent lumbar pain and reduce the risk of injuries.
2. Improvement of performance : Reinforced abdominals can increase performance in other bodybuilding and sports exercises, providing better back support. The abdominal muscles play a crucial role in the transmission of the force between the upper part and the lower part of the body.
3. Ease of execution : Whether you are an athlete for beginners or confirmed, the creaking can be easily integrated into any training program. It does not require special equipment, which makes it accessible to everyone, at home or in the gym.
4. Impact on body composition : Although Crunch does not burn as many calories as well as other cardio exercises, contributes to the toning of the muscles. In combination with a balanced diet and cardiovascular exercises, it can help reduce body fat and sculpt your silhouette.

Execution

To make a crunch correctly, follow these steps:

1. Starting position : Lie on the back, the knees folded and plates on the ground. Put your hands behind your head or meet them on the chest. Make sure your back is well equipped to avoid unnecessary tensions.
2. Execution : By contrasting the abs, raises the upper body to the knees. Avoid shooting the head; Focus on the movement of your trunk. Keep your elbows separate to avoid overloading the neck.
3. Check : Slowly returns to the starting position to maximize the efficiency of the exercise. Do not completely relax the contraction at the bottom; Always keep a slight tension in the abs. Repeat the exercise for 10-15 repetitions, making sure to maintain a good shape during movement.

Frequency and progression

For optimal results, include crunch in the driving routine from 2 to 3 times a week. It starts with 2 sets from 10 to 15 repetitions and gradually increases according to the physical form level.

Do not hesitate to add further series or increase the number of repetitions as you strengthen you.

Crunch variants

To avoid monotony and more target muscles, here are some crews variants:

• Writing with rotation : Bring the right elbow to the left knee performing the creaking. He alternates on the other side to work on the oblique. This not only aims to abdominal muscles, but also involves the oblique muscles, contributing to a more toned dimension.
• Crunch in the gym in the gym : Use a ball to make crews. This will add instability and force the muscles to work more to stabilize your body. This variant is excellent for the development of balance and coordination.
• Crunch with weight : Keep a slight weight against the chest as you make the creak to increase the difficulty. You can also use a disk or medicine. This will intensify the exercise and more will require abdominal muscles.
• Reverse crunch : Lie on the back and lift your legs at 90 degrees. Keeping the knees bent, bring them back to the chest while lifting the lower back. This variant mainly affects ABS socks and helps to balance the muscle work of the abdominal region.
• Scrick on a suspended rod : If you have access to a traction bar, you can create suspended crunch. Resist the bar and brings the knees back to the chest. This commits not only the abs, but also the muscles of the arms and the back.