We have already seen how to perform the classic crunch to train abdominals, a basic exercise that cannot be missing in any routine. Let’s now move on to Crunch with Rotation.
Therefore, today we will add a little more difficulty by presenting the Crunch with rotation or also known as bicycle.
An integral exercise to train abdominals that puts greater emphasis on the training of the upper portion and the portion of the obliques of them, and that for this reason it is very important that we know how to do it.
HOW TO PERFORM THE CRUNCH WITH ROTATION?
- Lie on your back with one knee bent at about 60° and with the other foot held on the floor.
Place both hands on the back of your neck. - To perform the cross movement, rotate the torso in conjunction with the elbow and right shoulder obliquely and at the same time bring the left knee towards the right elbow.
- Move your elbow as if you were going to touch the outside of your knee.
- Finally repeat for the opposite side.
- As you will realize this is not an exercise for beginners, so you should have trained assiduously with more basic exercises before fitting this into your routines; This is essential to be able to correctly execute the technique and benefit from the effects of this movement.
TIPS FOR CRUNCHING WITH ROTATION OR BICYCLE
- Something very important is that they should not generate pressure with their hands on the nape of the neck or head when supporting them, if they observe that they cannot avoid it, place their fingers on the temple, as we have seen in other abdominal exercises, this will avoid generating excess pressure on the cervical area.
- Do not move too much over the lumbar spine. Just raise yourself high enough to lift your shoulder blades off the floor. They should only roll over the spine when they bring their shoulders up from the floor every time the elbow approaches the knee.
- Contract the abdominal muscles firmly to prevent involvement of the lower back. The shoulders should be out of support, but the lower back and pelvis should remain as still as possible.
- The closer you bring your elbow to the opposite knee, the more and better the oblique muscles and rectus abdominis will contract.
- Finally, try to keep your elbows far apart from each other.