Back Injury - Injury During Exercise
The human back is the
large posterior section of the human body, rising
from the top of the buttocks to the back of the
neck and the shoulders.
The vertebral column or
the spine defines the height of the back, with
the breadth supported by the ribcage and shoulders.
For all the obvious reasons, the human back has
physiological importance, which can be impaired
by back injury.
Aside from working on the rectus
abdominis, crunches are known as super isolation
exercises for the intercostals.
This is every
way an exercise to get abs, basically performed
while lying face up on the floor with knees
bent and curling the shoulders up towards
the pelvis.
Your hands may be placed behind the head
for support, but caution should be heeded
as not to pull on the neck.
As an alternative, the hands may be placed on the
shoulders, with the forearms crossed over the chest.
An
upper abs exercise, the crunch is different from
the sit-up in that the lower back never leaves
the floor upon ascent. Through this, the hip flexors
are not involved in the activity, effectively
isolating the abdominals in turn.
That begs to differ though - crunches have been
criticized, for the participation of the hip flexors
are not in fact reduced.
When the tension spreads
from the abdominals to the hip flexors, the tension
of the hip flexors reduces the workload on the
rectus abdominis.
As an exercise to build abs, the crunch has many
variants including the use of an abs exercise
equipment, the crunch machine.
Lying on a decline
bench or holding a weight on the chest can augment
to the challenge of a crunch.
Here’s how to execute this six pack abs
exercise. First, lie flat on your back and place
your calves on a flat bench seat.
Your hamstrings
should be perpendicular to the floor and knees
are bent at a 90-degree angle. Position your hands
as support behind your head, with fingers interlaced
together.
Simultaneously, pull your hips from the floor
using your lower abdominal muscles and raise your
shoulders and back from the floor using your upper
abdominal muscles.
While doing such, compel your
shoulders to move toward your hips.
Sustain the
contracted position for a slow count of 1-3 seconds.
Shoulders must come up off the floor only around
four inches high.
The lower back should remain
at all times on the floor.
Movement is paced slow,
controlled.
This exercise for abs is also good for women
who want to get flat abs.
