If you have problems with your back and cannot do the basic crunch, then the Roman chair reverse crunch is for you. This type of crunch does not exert much pressure on the back. This is an ab exercise which is usually done with a piece of equipment called the Roman Chair also known as a hyperextension bench. Most gyms have this equipment; it’s an inclined gym bench with platforms to lock your legs – in some gyms, it’s also called the hyperextension bench.
Put your back against the back pad of the chair and your forearms on the arm pads. Hold the handles. Your legs should hang straight toward the floor. Press your legs together. Look forward and pull your shoulders back and down. Bend your knees and raise them toward your chest. Your movements should be slow and controlled so that your upper body can stay still. Straighten your legs again, also without moving your upper body, to finish a hanging a reverse crunch. Here are 5 types of crunches for a flat belly.
An incorrect form can interfere with the outcome. Remember performing crunches involves flexing the trunk and not the neck. Another important thing to remember is the eye movement. Make sure that your eyes are in sync with the movement of the body as you come up. You also need to control your speed. Doing crunches fast will tone your abs quickly is a very common myth. It is best you follow the 1:2 rule which means you should come up with the count of one and go down at the count of two. Also, the counting should not be too quick or too slow. You should be able to breathe in between at moderate speed. Your movements should be controlled and not jerky. Learn how to do this exercise the right way from Kaizzad Capadia, fitness trainer and co-founder of K11 Fitness Academy.
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Published: September 7, 2016 4:50 pm | Updated:March 22, 2017 10:49 am