Reverse crimp dynamic diagram - Standard practice for reverse crimping - Reverse crimping gif

Reverse curls

Mainly training muscle groups: rectus abdominis

Reclaris abdominis: Start from the lower edge of your chest and extend all the way to your pubic bone, so when it contracts, your spine will bend, so that your sternum will be as close to your pubic bone as possible. Because rectus abdominis does not cross your upper and lower body, the angle between your upper and lower body has not changed.

The important thing is: training the target muscle is to maximize the contraction and extension of the muscle (at the start and end point)! In other words, what you need to do is to make the rectus abdominis on the pubic bone and Activate between the thoracic spine! (Shaping training plan teaches you how to create a good-looking rectus abdominal muscle.)

Movement

Land your upper body flat on the mat, and your hands can be placed flat on both sides, palms down, or lightly on both sides of your head.

Bend your legs and raise your knees perpendicular to the floor.

Inhale, roll up your lower abdomen and slowly bring your knees to your chest.

Silence for a second, then exhale, and use the force of your abdomen to bring your feet back to the starting movement.

Number of groups: 3 groups, 10-12 seconds per group

Notes

Stable rhythm and use rectus abdomen to control movements.

Lapse your elbows to avoid using force on your hands or neck.

Movement skills

Movement trajectory: Generally, curls are to move the chest toward the pubic bone, and curls the reverse curls toward the chest toward the pubic bone

1. Lift the pelvis upward and "roll". The purple circle on the person on the right is your pelvis. You must control the rotation in the direction of the arrow (the pelvis is leaning back), that is, find a way to push your navel against it. Near your chest.

2. The pinch of your legs and your upper body is almost unchanged.

3. When the movement is started, you may feel that it will be easier to lift the pelvis by bounced your feet to your body, but in this way, it actually takes advantage of a lot of inertia, rather than the contraction of the abdominal muscles. However, slight changes in the angle are acceptable.

4. Don't try to lift the entire back off the ground.

Teaching animation

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