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Brace your core throughout the entire exercise. Lower your hips back to the floor into a tucked position and return to your starting position with your feet extended out straight off the floor. 4. Place your hands facing the ground on either side of your body. Le crunch inversé est un exercice qui vise à renforcer les muscles de la zone abdominale. Cross one ankle over the top of your other knee.
Vous ne devez pas prendre d’élan avec vos jambes ou vous appuyer sur vos mains. Reverse Crunch to Extension Lying on your back with your arms out beside you, engage your core and extend your legs out, a few inches off the floor. Find related exercises and variations along with expert tips Veillez à ne jamais cambrer le dos pendant l’exercice. La partie basse de la zone abdominale est difficile à muscler. Lying on your back with your arms out beside you, engage your core and extend your legs out, a few inches off the floor. Curl your pelvis towards your chest and lift your legs as close to your chest as you can, maintaining the cross-legged posture. Cet article a été consulté 6 116 fois. Incluez‑le dans votre routine d’exercices pour développer et dessiner vos muscles abdominaux. 1. Lie flat on your back with your knees bent and your feet flat on the floor. Cet exercice aide à cibler la zone abdominale basse et à affiner la taille. Exercise for the opposite muscles: Back extensions. You can use it as a way of improving hamstring control by trying to flex the hams and quads at once, but it won’t load them. The stability ball leg extension crunch combines an isolation push exercise—the leg extension—with an isolation pull exercise—the crunch—to produce an interesting and rarely seen compound movement. Cet article a été rédigé avec la collaboration de nos éditeurs(trices) et chercheurs(euses) qualifiés(es) pour garantir l'exactitude et l'exhaustivité du contenu. Lie on your back with your hands by your sides. Find related exercises and variations along with expert tips 2. If you are starting out, you can place the hands behind your hip for added support. Tuck your knees to your chest and roll up to extend your legs to the ceiling, or as high as you can go.

Cet article a été rédigé avec la collaboration de nos éditeurs(trices) et chercheurs(euses) qualifiés(es) pour garantir l'exactitude et l'exhaustivité du contenu. Lift your knees until your thighs and calves form a 90-degree angle and your calves are parallel to the floor. Hold and then slowly return to the starting position. Don't use your legs to create the movement. By signing up, I agree to the Terms & to receive emails from POPSUGAR. Cet exercice est accessible à tous, mais il peut entrainer des douleurs dorsales en cas de mauvaise exécution. Repeat. . To ensure that your quadriceps experience resistance throughout the leg extension, keep your thighs slanted a little forward at the top of the movement. Learn how to correctly do Cross-leg Reverse Crunch to target Abs, Hips with easy step-by-step expert video instruction. 3. Il cible plus particulièrement la partie basse du grand droit, les obliques et le muscle pyramidal de l’abdomen .Le crunch inversé est également moins traumatisant pour la zone lombaire et la nuque que le crunch … Not the leg extension: it’s a total isolation movement with no real effect on the training of the hamstrings or glutes. Le crunch inversé est également moins traumatisant pour la zone lombaire et la nuque que le crunch standard. Learn how to correctly do Reverse Crunch to target Abs, Hips, Back with easy step-by-step expert video instruction.

REVERSE CRUNCHES INSTRUCTIONS. Reverse Crunch: The reverse crunch is done by lying flat on your back and putting your leg up at 90 degree. Lift your hips and bring your knees, as far as you can, toward the chest. Raise your lower body by using your abs. Keep your head in line with the rest of your body and avoid over-arching at the neck.

L'équipe de gestion du contenu de wikiHow examine soigneusement le travail de l'équipe éditoriale afin de s'assurer que chaque article est en conformité avec nos standards de haute qualité. This is totally unparalleled in lower body training! Pause, then return to the starting position. Bring your arms over your head and hold onto a sturdy object like a bench. Source de recherche Notez que la contraction des muscles abdominaux entraine le soulèvement des hanches. En navigant sur notre site, vous acceptez notre, {"smallUrl":"https:\/\/www.wikihow.com\/images_en\/thumb\/0\/04\/Do-a-Diamond-Pushup-Step-1-Version-2.jpg\/v4-460px-Do-a-Diamond-Pushup-Step-1-Version-2.jpg","bigUrl":"https:\/\/www.wikihow.com\/images\/thumb\/0\/04\/Do-a-Diamond-Pushup-Step-1-Version-2.jpg\/v4-728px-Do-a-Diamond-Pushup-Step-1-Version-2.jpg","smallWidth":460,"smallHeight":353,"bigWidth":"728","bigHeight":"559","licensing":"

<\/div>"}, développer et dessiner vos muscles abdominaux, Travailler la zone abdominale basse avec le crunch inversé. Le crunch inversé est un exercice qui vise à renforcer les muscles de la zone abdominale.

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