Crunches
Crunches er en grundlæggende kropsvægtsøvelse, der fokuserer på den lige mavemuskel. Ved at rulle overkroppen fri af gulvet isolerer man mavemusklerne og opbygger styrke og udholdenhed i coremuskulaturen.
Sådan gør du
- Læg dig fladt på ryggen med bøjede knæ og fødderne fladt på gulvet.
- Placer hænderne bag hovedet med albuerne pegende udad.
- Spænd i mavemusklerne og løft overkroppen fra gulvet mod knæene.
- Hold en kort pause i toppen af bevægelsen, og sænk derefter langsomt overkroppen tilbage til udgangspositionen.
- Gentag for det ønskede antal gentagelser.
Teknik-tips
- Keep your lower back pressed firmly into the floor throughout the movement.
- Lift your shoulder blades just a few inches off the ground.
- Look up and slightly forward to keep your neck relaxed.
- Exhale as you curl upward, engaging your abs.
Vejrtrækning: Exhale as you curl up toward your knees, and inhale slowly as you lower back down to the floor.
Almindelige fejl
- Pulling on your neck with your hands, which can cause neck strain and reduces ab engagement.
- Using momentum by swinging your torso up, which decreases core activation.
- Lifting the lower back off the floor, which shifts the work away from your abs.
Aktiverede muskler
Primære: mavemuskler. Sekundære: hoftebøjere, skrå mavemuskler.
Foreslåede sæt og gentagelser
Kom i bedre form
3 sets × 12–15 reps, rest 60 s
Tab dig
3 sets × 15–20 reps, rest 45 s
Opbyg muskelmasse
3–4 sets × 10–15 reps, rest 60 s
Lettere, sværere og alternativer
Gør den lettere
Gør den sværere
Alternativer
Pas på, hvis…
- If you have neck or lower back discomfort, ease off or choose a gentler core option.
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Should I feel crunches in my lower back?
No, if you feel strain in your lower back, your hips might be taking over or your lower back is arching. Focus on keeping your lower back pressed into the floor.
How often can I do crunches as a beginner?
2 to 3 times per week is a great starting point to allow your abdominal muscles adequate rest and recovery.
Why does my neck hurt during crunches?
Neck pain usually happens when you pull your head forward with your hands. Instead, support your head gently and lead the movement with your chest and abs.