Getting The Perfect Abs With The Right Crunches
Whether you are getting ready for next summer's bathing suit season
, or just looking for a way to gain a little confidence, start with working on that mid section. Often when you gain a little way, that is the first thing to get a little squishy.
If you want sexy abs then you need to know how to do a perfect crunch. The crunch is the classic abs movement and it is classic for good reason - it works!
Like always, it is important to know which muscles the exercise you are doing targets. It is especially important with the abs because it is so easy to take the weight off of the muscle we want to target and shift it to a different muscle that is not nearly as important.
Hip flexors are the muscles you do not want to target. The hip flexors are a long muscle that run down the side of your abs in down the front of your legs.
They are a very strong muscle that likes to take over during abs exercises. This needs to be avoided as you will put a lot of energy in to developing the abs and see little results.
The hip flexors take over mainly when you use too much weight on your crunches, swing into the motion, don't tense your abs enough during the motion, or lift you upper body up instead of curling it as per proper crunch technique.
Technique is the most important factor in bodybuilding that determines whether or not you make good progress. It will also save you a lot of time and perhaps a lot of injuries.
To do a perfect crunch you should remember this set of until the motion becomes habit again. Lay on the floor and make sure you lower back is pressed against the ground. It should stay there for the entire motion.
Fold your arms over your chest in an "x" or place your fingers on your temples. Do not place your hands behind your head as this can tempt you to cheat by pulling your neck up.
Place your feet flat on the ground about shoulder width apart. Tense your abs.
Tensing your abs and, making sure it is them that is moving you and not your back or hip flexors, roll yourself up as far as you can go without lifting your lower back off of the floor. Bruce Lee said this motion should be like rolling up a newspaper and not like a see-saw going up and down.
Curl your upper body. At the top of the motion crunch your abs tight to get the final bit of tension.
Slowly lower yourself down, keeping your abs tensed, slower than when you did the upward motion. Aim for about four to five seconds.
Without resting on the floor or relaxing your abs, start the next repetition and repeat the above. You should breathe in on the decline and breathe out on the upward crunch.
If you do more than about 15-20 repetitions you are going too fast and not tensing your abs enough. Stretch your abs in between sets by lying on your stomach and, placing your hands on the floor, arch upwards as if you are looking at the sky and feel the stretch in the front.
Here are the biggest no-no's for abs training. Do not swing or use any momentum.
Be sure to not add too much weight too quickly, and do not go too fast. Do not train your abs everyday.
If you follow these steps, you will see progress in the strength and growth of your muscles. They really aren't that hard to train when you do them right.
Make sure you get your technique perfect and go as slow as possible and you will be fine. Your body will be sculpted in exactly the way you want it to.
Nobody has control over your body but you. If you take the time to be consistent and truly dedicated, you can be sure that the results will follow.
Make sure that you are limiting your fat, and eating lots of protein, as well as fruits and vegetables. Get plenty of sleep as well, and give yourself days to rest.
by: Jack Landry
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