Weighted Crunches
Lie on your back with knees bent 90 degrees and hold a weight at your chest or extended above your torso. Roll your shoulders about 4 inches off the floor while your lower back stays down.
- Dificuldade
- Iniciante
- Tipo
- Força
- Mecânica
- Isolamento
- Força
- Puxar
- Músculos
- 1
Sequência
01 · position
Lie flat on your back with your feet flat on the ground or resting on a bench with your knees bent at a 90 degree angle.
02 · weight
Hold a weight to your chest, or you may hold it extended above your torso. This will be your starting position.
03 · curl up
Now, exhale and slowly begin to roll your shoulders off the floor. Your shoulders should come up off the floor about 4 inches while your lower back remains on the floor.
04 · hold
At the top of the movement, flex your abdominals and hold for a brief pause.
05 · lower
Then inhale and slowly lower yourself back down to the starting position.
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