Date post: | 07-May-2015 |
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Health & Medicine |
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Presented by
KILLER
ABSTHE ABDOMINAL CRUNCH
Presented by
KILLER ABS: THE ABDOMINAL CRUNCH
THEABDOMINAL
CRUNCH
Presented by
KILLER ABS: THE ABDOMINAL CRUNCH
• Therectusabdominisisalongmusclethatrunsthelengthofthefrontofyourabdomen.
• Theoriginislocatedatthepubicboneandinserts(attaches)tothetipofthebreastbone(xyphoidprocess)andthecartilageofthe5th,6thand7thribs.
• Therectusabdominisflexesthetrunk(tobendforward)andhelpskeeppressureontheabdominalorgans.
RECTUS ABDOMINIS
Presented by
KILLER ABS: THE ABDOMINAL CRUNCH
TRANSVERSUS ABDOMINIS
• Thetransversusabdominisisthedeepestofthelateralabdominalmuscles.
• Thismusclerunslaterally(alongyoursidefrombacktoyourfront)betweenthebottomribsandyourhipbone.
• Theoriginislocatedatthebottomofyourribcage,lowerback,andhipbone,andrunsforwardtojointheobliquemusclesatthelineaalba(thelineofconnectivetissueatthemidlineofyourabdominalmuscles).
• Thetransversusabdominiscompressesandsupportstheinternalabdominalorgans.
Presented by
KILLER ABS: THE ABDOMINAL CRUNCH
INTERNAL OBLIQUE
• Theinternalobliqueisthemiddlelateralabdominalmuscle.
• Thismuscleliesabovethetransversusabdominisandbelowtheexternaloblique.Theoriginislocatedatthelowerbackandhipboneandrunsatanangleupwardandforwardtoattachatthebottomoftheribcage,lineaalbaandthepubicbone.
• Theinternalobliquesupportstheabdominalorgansandflexesandtwiststhetrunk.
Presented by
KILLER ABS: THE ABDOMINAL CRUNCH
EXTERNAL OBLIQUE
• Theexternalobliqueistheoutermostlateralabdominalmuscle.
• Thismusclerunsperpendiculartotheinternaloblique.
• Theoriginislocatedalongthelowerribs(5thto12th)andrunsdownwardtoattachtothetopofthehipboneandthelineaalba.
• Theexternalobliquesupportstheabdominalorgans,flexionofthetrunk,andworksinconjunctionwiththeinternalobliquetotwistthetrunk.
Presented by
KILLER ABS: THE ABDOMINAL CRUNCH
THE ABDOMINAL CRUNCH
Theabdominalcrunchisanexercisethatstrengthens,tonesandstabilizesthemusclesofthecore.
Fromaflatback,relaxedposition,theheadandshouldersroundupandflexforward,thenreturnbacktothestartingposition.
Althoughthisexercisemayseemsimpleatfirstglance,itcanbechallenging(whendonecorrectly)foreventhemostfitindividuals!
Presented by
KILLER ABS: THE ABDOMINAL CRUNCH
KEY EXERCISE TIPS
1. Maintain a neutral spineKeepasmallspace(thesizeofasmallgrapeinbetweenyourlowerlumberspineandthefloor.Avoidflatteningyourbackallthewaytothefloor.
2. Keep your feet flat on the floorKeepyourfeettogetherandmaintainevenpressureofyourwholefootonthefloor.
Presented by
KILLER ABS: THE ABDOMINAL CRUNCH
KEY EXERCISE TIPS
3. Lengthen through the neckSlidetheshouldersdownandawayfromtheearsandkeeptheelbowswidetoopenupthechest.
4. Maintain a gaze above the kneesLookataspotonthewalldirectlyabovethekneesandmaintainaspacethesizeofaneggbetweenthechinandneck.
Presented by
KILLER ABS: THE ABDOMINAL CRUNCH
THE AB CRUNCHCHALLENGE
Presented by
KILLER ABS: THE ABDOMINAL CRUNCH
5 EXERCISES
60 SECONDS EACH
2 SETS
Presented by
KILLER ABS: THE ABDOMINAL CRUNCH
AB CRUNCH
STARTING POSITION• Head,andshouldersflat
onfloor(elbowswide,handsbehindhead)
• Kneeshipdistanceapart,feetflatonthefloor.
THE MOVEMENT• Exhaletoflexforward• Raisetheheadand
shouldersoffthefloor
Presented by
KILLER ABS: THE ABDOMINAL CRUNCH
AB CRUNCH w/LEGS RAISED
STARTING POSITION• Head,shouldersand
armsflatonthefloor• Legsraised(thighs
perpendiculartothefloor)
THE MOVEMENT• Exhaletoflexforward• Raisetheheadand
shouldersoffthefloor• Extendthearmsparallel
tothefloor
Presented by
KILLER ABS: THE ABDOMINAL CRUNCH
AB CRUNCH w/LEGS RAISED + REACH
STARTING POSITION• Head,shouldersand
armsflatonthefloor• Legsraised(thighs
perpendiculartothefloor)
THE MOVEMENT• Exhaletoflexforward• Raisetheheadand
shouldersoffthefloor• Extendthearms45º
towardsthetoes
Presented by
KILLER ABS: THE ABDOMINAL CRUNCH
AB CRUNCH w/LEGS EXTENDED
STARTING POSITION• Head,shouldersandarms
flatonthefloor• Legsraised(thighs
perpendiculartothefloor)
THE MOVEMENT• Exhaletoextendthearms
andlegs45º• Raisetheheadand
shouldersoffthefloor(reachingtowardsthetoes)
Presented by
KILLER ABS: THE ABDOMINAL CRUNCH
AB CRUNCH w/LEGS EXTENDED + REACH
STARTING POSITION• Head,shouldersandarms
flatonthefloor• Legsraised(thighs
perpendiculartothefloor)
THE MOVEMENT• Exhaletoextendthearms
andlegs45º(legsapart)• Raisetheheadand
shouldersoffthefloor(reachingbetweentheknees)
Presented by
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