What is a reverse crisis?

The opposite of the seating corps, the reverse crisis is the exercise used to train the abdominal muscles. In the opposite criticism, considered a safer alternative to sit-ups and works the whole rectus of the abdomen, a long muscle that forms the upper and lower abdomen. Without the requirements of added weight or equipment, they are accessible to most people.

people choose a backward crisis as an alternative for seating for various reasons. They may have a bad posture that can be worse by making sit-ups. They can also experience back pain during sit-ups or suffer from shortened hip flexor, which can be worse by performing sit-ups.

Reverse pars can help improve these problems. Helps movement not only in correction of posture; It can also strengthen the oblique muscles and correct lordosis or the internal curvature of the vertebral column by the correct inclination of the pelvis. The reverse crisis can help prevent kyphosis or upper rounding, maintaining a chest basket in the queue during training. Reverse cries are a popular way to achieve sixBaltic ABS that many people try to achieve.

You want to do a backward crisis, lie on the floor. The hands should be placed on the floor or behind the head. Bring your knees to the chest and bend them at 90 degrees. The legs should be crossed or together. The abdominal muscles should be closed to allow the hips to turn from the ground in a very small movement as the legs rise towards the ceiling.

After lowering the legs, exercise can be repeated. Twelve to sixteen repetitions are recommended. Avoid swinging your feet and create momentum; Instead, use the abdominal muscles and lift your hips for the best exercise. During each repetition, the lower back should be pushed onto the floor; During movement, the hands should not be able to fit behind the back.

legs should remain down during movement, as well as the head; It must appear when the abdominal muscles are processed. The knees should be bent and move up the shiftREM to the head; The head should not move towards the knees. The lower back should not be arched, which can cause pain; Rather, the pelvis should be tilted during each repetition, because the lower back is pushed on the floor.

Although not necessary, the added device can add the intensity of the training. You can use a dumbbell or medical ball during movement. As the abdominal muscles intensify, counterweight can be reduced to create more challenges.