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Crunches on incline bench

The twist is the rise towards the knees, torso and shoulders without lifting your lower back off the bench. Very quickly twisting the conventional, horizontally disposed bench become too easy for athletes, then comes to help a simple trick – setting the bench at an angle that makes you work against gravity, and increases the load on the abdominal muscles. Dynamically working here the upper part of the rectus abdominis muscle, but some load is on her lower lobe.

Working muscles

The rectus abdominis, oblique muscles.
Secondary: muscles flexing the leg in the hip joint.

You will need a regular bench that you can put one end on some kind of elevation, drive from rod, etc., or mounted in the wall. And if you are engaged in a well-equipped gym, there is certainly a special simulator for the press with the ability to change the angle of the bench.

Options

You can perform the exercise sitting on one edge of the seat and his legs dangling down, or lying down, but only at a slight angle so as not to move in with her.

Technique

  • install the bench at an angle of 20 – 30 degrees or more, it all depends on your level of fitness.
  • Sit on the edge of the bench firmly of the tibia at the bottom, under special roller.
  • Hands behind your head, clasping them to the back of the head, or cross them in front of him.
  • From this position, begin slowly to fall back, and be careful not to straighten your back – it should be rounded. If you fail to comply with this condition, you will immediately feel a very strong tension in the lower back, which is absolutely unnecessary.

Do not lie down completely on the bench at the bottom, try not to touch her shoulders, go down entirely for a short distance, until, still some tension in the muscles of the abdomen. As soon as you feel the mounting tension in the lower back — stop the lowering of the trunk and start climbing, and be sure to pay attention to the fact that the back was rounded during this phase.

Performing this kind of curl every workout, in combination with at least one exercise (e.g., lifting the leg raises), you'll strengthen the abdominal muscles, improve their tone and improve appearance.