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Leave your abs for the last
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It’s best to work the core muscle groups at the end of a workout
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Photo: C. Lakshmi Kumar
Better sports performance With reverse crunches
What’s the best way to train the abdominal muscles — before hitting the weights or after? Says Jim Stoppani, Ph.D., Senior Science Editor, Weider research group, U.S.: “We had a group of experienced bodybuilders perform three sets o
f ‘squats’ on two different occasions. During the first session, they performed a couple of light and medium weight warm-up sets followed by three working sets with a heavy weight. They trained with a weight that allowed them to execute six repetitions. “During the second session, they started off with three different abdominal exercises, three sets each and 15 repetitions in every set. When they followed it with ‘squats,’ their physical output suffered. They could perform only five repetitions instead of the regular six on the first two working sets and only four repetitions on the third.”
Some coaches believe that training core muscles such as the abdominals and lower back before heavy exercise gears up the system to face the hard work. Others say that it is best to work the core muscle groups at the end of a workout.
Reverse crunch
The reverse crunch is a movement that lays maximum emphasis on the lower abdominal region. Here’s how you do it: Lie face-up on a bench, bend your knees and raise your thighs until they are perpendicular to the floor. Inhale, hold your breath and raise your pelvic girdle off the bench trying to bring it close to your rib cage.
Keep the knees bent and exhale at the top (contracted) position.
Reverse the movement. Do not return your feet to the bench or the floor till you finish a set number of repetitions.
Be careful
Advanced trainees may bring their knees closer to the head for more flexibility in the lumbar region. Be warned that erratic movements could lead to injury. Kinesiologists say that this exercise is crucial for runners and sportspersons who have to raise their legs high.
C. LAKSHMI KUMAR
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