When done correctly, the bicycle crunch or bicycle crunch is one of the best exercises to train the abdominals. In particular, it acts on obliques and six packs.
However, the movements that involve it require more attention to detail than you might think and if the posture during the execution is not perfect it is impossible to get the most out of this exercise for the abdominals.
and with the knees bent at 90 degrees at the hips and the hands clasped behind the head.Although apparently it may not be a difficult exercise, the execution errors can be different.
Here are the most common ones you can do during a bike crunch and some tips on how not to do them and get back into perfect shape.
when performing a series of bicycle crunches, it means that you are doing something wrong in terms of form, rather than movement.Most likely you are pulling your neck too much, as this is the most common mistake made in this sequence of movements. But be careful, doing this not only causes discomfort, but also makes your abs work less hard. All the force that should be impressed in the central part of the body, in fact, in this case weighs on the muscles of the neck.
How to correct it
During a bike crunch, your hands shouldn't generate any kind of pressure on the area where they rest. Instead of holding the neck with your hands and pulling it, then simply try to rest your hands behind it, being careful to use this position only as a positioning for the hands rather than a movement activator.
but it can cause neck pain and curvature of the spine. Unfortunately, this is a mistake that occurs especially when you are fatigued and limits your range of motion and consequently makes the exercise less effective.
How to correct it
Gently interlace your fingers behind your head as you push your shoulders back while extending your chest to achieve full activation of the exercise without any effort.
and the legs must remain soft and not participate in the action. Pressing on the heels, in fact, activates the cross stabilization and this keeps the whole body engaged and ensures that every muscle is working at its maximum potential.
How to correct it
Adding a two second pause at the start of the contraction is a great reminder to activate your heels and leg movements.
, they rely on momentum and not muscles and this decreases their time under tension and consequently the results. In addition, moving too fast can also lead to lifting or swaying the hips, which must remain stable and in place to work effectively.How to correct it
Pausing while at the top of the movement or holding the position for two minutes before switching legs can help remind you to slow down and activate your core muscles.
lifts off the mat when doing the bike crunch, it is possible to put excessive pressure and tension on the back and hips, which can cause pain over time.
How to correct it
Always remember to push the navel towards the spine, ie to press the lower back to the ground.
Finally, make sure your legs are slightly higher than your hips. The back, in fact, tends to arch if the legs are too close to the ground, especially if you have not yet developed enough strength in the central part of the body.
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