Skracovačky
Crunch
Primary muscles: Brucho. Assisting muscles: —.
How to do it
- Ľahni si na chrbát s kolenami pokrčenými na 90 stupňov a chodidlami na podlahe.
- Ruky jemne polož vedľa hlavy, bez prepletenia prstov, lakte do strán.
- Pritlač driek k podlahe a zdvihni len lopatky od zeme, stiahni brucho, a vydychuj.
- Na vrchu zadrž stiahnutie jednu sekundu.
- Kontrolovane spusti späť na podlahu a nadýchni sa.
Key to the execution: Rozsah je malý — dvíhaš len lopatky, iba stiahnutím brušných svalov.
Common mistakes
- Ťaháš za krk rukami namiesto práce brušných svalov.
- Dvíhaš celý trup, nielen lopatky, so zotrvačnosťou.
Alternatives: exercises for the same muscles
Log your sets and see your progress
In the PlanSports app you pick the exercise, log weight and reps, and each exercise page shows your best weight and progression. The AI coach puts the exercises into a 4-week program.
Brucho exercises › Training programs by sport ›The exercise pages are compiled by PlanSports; if you have an injury or pain, talk to your coach or doctor first.