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Il crunch è il classico esercizio per l’allenamento del retto dell’addome. Se fatto bene è un valido esercizio, se eseguito come accade nella maggior parte dei casi è una perdita di tempo.
-Sdraiarsi a terra in posizione supina.
-Gambe a terra piegate oppure sollevate incrociate.
-Retroversione del bacino e lombare adiacente al terreno durante tutta l’esecuzione.
-Sollevare le spalle contraendo l’addome espirando.
-Tornare in posizione fermandosi leggermente prima per non perdere tensione addominale.
-Mani che possono essere o al petto oppure dietro la nuca.
-Non darsi lo slancio con le mani e non flettere il capo in avanti, lo sguardo deve essere in alto.
Da questo esercizio nascono i crunch obliqui, che consistono nell’allenare maggiormente gli obliqui andando ad effettuare un movimento in diagonale, i crunch inversi che consistono nel flettere le anche verso terra e tornare in posizione e altri esercizi che di base devono seguire le regole del crunch, con retroversione del bacino fondamentale e lombari adiacenti al terreno.
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