Before we start exercising, understanding the correct methods of movement can effectively allow us to achieve exercise results faster and make it less likely to be injured during exercise. The supine crunch is an action that we are familiar with, and it is also something we often come into contact with, so we need to understand the correct way to do the supine crunch, so as to ensure that our exercise is effective.
1. What is the correct way to do supine crunches
At first let We lie flat on the yoga mat. At this time, our body is relaxed on the ground. Before starting the action, we first place our hands on both sides of the body. At this time, bend your legs at the knees, adjust yourself, and start exercising. At the beginning of the movement, we exert force on the abdomen to lift the upper body off the ground, and roll up the abdomen so that our chin can almost touch the ground. At this time, we relax and let the body return, but be careful not to let the back touch the ground. The position of the ground. Each time you complete 30 movements, you can complete 3 groups in one group.
2. What are the benefits of supine crunches
The main purpose of this exercise is to exercise the abdominal muscles well, because during the exercise, we The most important thing we rely on is our abdominal strength so that our body can complete the movements well, and the abdomen is always in a tightened state. At the same time, this action also has a certain exercise effect on our back, because during the process of completing the action, the back cannot be close to the ground, so it requires a lot of strength to support the completion of the action, which has a good exercise effect.
3. How long does it take for supine crunches to take effect?
Generally speaking, supine crunches are used to exercise the abdominal muscles. It takes at least 3 months to see the effects. effect. Because this action is relatively simple and the intensity of the exercise is relatively low, the exercise time is also relatively long. After we persist for about a month, we can feel that the abdomen is not easy to gain weight, and the lower abdomen has been significantly improved. After two months, the basic shape came out, but it is not very obvious. After we persist for 3 months, the abdominal muscles will be basically finalized.
The above is an introduction to the correct way of doing supine crunches, as well as the purpose and duration of supine crunches. We must insist on exercising every day, so that we can see good exercise effects.