DECLINE CRUNCH
PRIMARY TARGET : ABS MUSCLES
OTHER MUSCLES : NIL
1. Lie down on a decline bench, while
securing your legs in the arrangement provided in the decline bench.
2. Now, you are positioned in such a
manner that your back and hips are acting as a base against the bench.
3. In this starting position, place your
hands behind your head.
4. Slowly, raise your upper body from
the ground in such a manner that Your shoulder blades should raise up off the
bench only about 3-4 inches, and your lower back should remain on the bench.
5. During the above step, contract your
belly by pulling your belly button towards your spine, as you exhale.
6. Pause for a second in this position
and Feel the stretching in your abdominal muscles.
7. Slowly lower down your torso back to
the starting position, as you inhale.
8. Repeat as many times as recommended.
TIPS:
Ø During the exercise, keep your neck straight
in a proper alignment.
Ø During the exercise, keep your back
flat against the Decline bench.
Ø Make a full control on your body
during the exercise.
Ø For the sake of variation, you can do
this exercise with weights, exercise ball or on a flat bench.
Ø Pace, while doing the exercise must
be slow or medium.
Using a decline bench, position yourself with your feet locked in at the top. Place your hands on either side of your head, without locking your fingers. Raise your body slowly while you contract your abs. Crunch up, bringing your elbows to either side of your thighs.
ReplyDeleteI have find this information in :
http://www.toperfectbody.com/2012/12/decline-crunch.html