It is said that this is the best exercise for abdominal muscle training: lying on your back 9090 curls

Recommended good exercises for abdominal muscle exercise!

　　Cross is an exercise that everyone is doing! But many people bring unnecessary pressure to the lumbar spine when performing movements

　　Do you want to contract the abdominal muscles more accurately? Today I would like to recommend a good change of crunching!

　　As for crunching training, it is recommended to bend the hip and knee joints by 90 degrees, so that the lower back is flat against the ground, and relax the back muscles, which will be more comfortable. At the same time, raising the shoulders will make your abdominal muscles work more accurately.

There are three benefits of 90-90 postures:

　　1. No need to spend effort to resist weight, passively adjust the position of the spine, which helps relax after fatigue.

　　2. Make the lower back completely flat on the ground, reduce the curve of the lumbar arch, and minimize the pressure of the spine and intervertebral discs.

　　3. After the hip joint is bent by 90 degrees, the tension of the lumbar muscle (psoas) can be reduced and your abdominal muscles become the protagonist.

　　How to do it?

　As shown in the picture:

　　1. Choose a box or step, bend your knees and hips to 90 degrees and let your lower back flat on the floor, with no gaps in the middle!

　　2. Put a yoga brick or similar object on your shoulders,

　　3. Put a barbell piece with both hands. Then contract your abdominal muscles and slowly move, chest and shoulders slowly off the ground, but the lower back should also be flat on the ground until you feel your abdominal muscles are completely squeezed together.

　　The whole movement should be kept "tightened inward and let the lower back flat on the floor There is no gap in the middle"

　　The movement range should not be too large. Your purpose is to accurately squeeze the abdominal muscles and stay away from the pressure of the lumbar spine

　　The movement process should be carried out slowly and in an orderly manner, and the other parts should be relaxed. Imagine your abdominal muscles roll up like a curly towel!

　　A common mistake is to use the neck to apply force to make the body move up, which may cause neck soreness or injury. Avoid such movements and stop immediately if something is wrong!

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