Crunch (or crunch) is one of the main exercises for working out the abdominal muscles, and the cross crunch or "bicycle crunch" is its more difficult version.
Cycling crunch is a very effective but challenging exercise. Performing it regularly, you can give your belly a beautiful sporty relief and define your waist.
The benefits of exercise
- During the crunch, the upper and lower parts of the press work.
- There is a diagonal load on all the rib muscles
- Reduces belly fat
- "Cubes" appear on the stomach
If the belly is one of your problem areas, be sure to add this exercise to your daily workout.
Execution technique
- Lie on the floor with your lower back firmly pressed. Put your hands behind your head and squeeze them into the lock.
- Raise your shoulder blades about 10 cm from the floor.
- Bend your knees, bring them to a position perpinicular to the floor, while your shins are parallel to the floor.
- Inhale, and then as you exhale, simultaneously rotate your torso to the left and straighten your right leg. The right elbow extends towards the left knee.
- Then turn the body to the right side, while straightening the left leg, and bending the right at the knee. Now the left elbow is drawn towards the right knee. Follow each movement with a sharp exhalation.
How many times to perform
For beginners, it will be enough to perform a bicycle crunch 10 times, gradually bringing the exercise to 20 repetitions, and then to 30. Pros can do cross-crunches "to failure" in 2 sets with 10 seconds rest.
How to diversify the exercise
One option is to do it while standing. To do this, take cross steps with pulling the opposite elbow and knee towards each other. You can make the crunch harder by holding a weighted ball between your palms.
