Want to have beautiful, sculpted abs? Beautiful chocolate bars to show off on the beach;-)
So don't succumb to sales calls bragging about the supposedly outsized performance of expensive accessories at the expense of natural body work.
It's super expensive and not effective!
For your abdominals, use simple exercises that have been proven to work, making sure you understand them and do them perfectly.
Lying with your back against the floor. The feet are off the ground and the knees are bent at 90 degrees, the calves horizontal.
The whole back is in contact with the ground, particularly the lower back . To make sure they're on the ground, contract your lower abs slightly.
The fingers are placed on the temples.
1. Squeeze the abdominals while breathing out, in order to wrap the shoulders on the trunk.
2. Wrap your shoulders as far as possible.
3. While inhaling, slightly relax the abdominals to return to the starting position.
The most important thing is to keep the lower back muscles supported on the ground .
The movement comes from the contraction of the abdominals , and not the reverse. So focus primarily on working your abs, not the movement.
Take care not to jerk in motion, whether using the shoulders or the head. In addition to damaging your neck, this cheat reduces the work of the abdominals. Remember to keep your fingers gently resting on your temples.
For better sensations and therefore more efficient work, roll up quickly, then take a pause in the position of maximum contraction. The eccentric phase (return to the initial position) must be done slowly .
For a more toned work, for example in view of a sports performance, the execution must be fast and without poses.
Perform between 3 and 5 sets of an equal number of repetitions. If at the end of the second series you do not feel muscle burn, increase the repetitions.
Crunches develop the rectus muscle of the abdomen (chocolate bars).
To intensify the exercise, tend vertical legs.
If you want an even deeper work, start from an initial position where the outstretched legs are inclined at 45 degrees to the ground (see heels on the ground if you are very strong) then raise them vertically as you roll up the bust.
In this last form of execution, you can also try to touch your ankles in the maximum curl position.
This exercise is simple but terribly effective, provided it is fully understood and performed. Already have results? Let us know in the comments.
