"Learning challenge s23w5: "I Love My Body /Sit-up/Reverse Crunch ".
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Design by me, edited on canva.
Dear fitness enthusiast and the novice, it's a great week to resume our fitness learning challenge. So far we've achieved something huge from the past weeks program and this achievement is only possible because our mind of consistency is intact despite the complexity.
Base on this week course, we're focusing on working out the upper and lower abdomen and it's kinda most student favourite. The two programs to work this region are sit up and reverse crunch, according to the course I've executed the two program and below unfold my experienced.
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According to the course, this exercise play a crucial role in developing this six pack muscles as it strengthen and tone the core muscles, this exercise targets important muscles like the rectus and others available muscle in our abdomen. Below represent the breakdown steps I took to execute sit-up I'll.
I lye down upward in a mat; bend my knee up while my hands place on my head, this kept my upper body in a flat position.
Slowly raise up my torso towards hitting my knee; this movement trigger my abdomen, the higher the reps the intense the feelings.
I slowly returned my torso to the starting position and keep repeating the steps untill I achieve my targets.
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Reverse Crunch is part of abs exercise that works the abdominal region, according to the course, this exercise intensely work the lower abs and bring out the goal which is flat tummy.
I lye down flat in my mat, my leg straight a d toe pointing upward.
I placed my hands sideways and my palm face down to give balance, my neck is totally down.
After engaging my core, I slowly bend my knee and move the two legs up to hitting my chest, at this point my hips is upward.
Slowly returned my legs to the starting position without letting my feet down and keep repeating the steps until I achieve my require reps and set.
Below is my video a compilation of my two video representation of the exercise I executed and a tabular form that I expressed the rep's and set.
| Programs | no. Of reps | Rest | no. Of reps | rest | no. Of reps |
|---|---|---|---|---|---|
| Situp | 7 reps | 10 seconds. | 7 reps | 10 seconds. | 7 reps (do not edit the video) |
| Reverse Crunch | 10 reps | 10 seconds | 10 reps | 10 seconds | 10 reps (do not edit the video) |
Both the two exercises are difficult but reverse crunch is the most difficult exercise for me, the reason behind the scenes is that it drawn enough strength during the returning to the starting position, this is because my legs are up instead of down and at the process enough strength is needed to control the two legs before executing again.
Secondly while the knee comes to the chest position and hips are upward, it contract the back of neck and my torso which developed a little temporary pains in the neck.
Thirdly I felt an intense contraction in both my my lower and upper abdomen especially during the last sets, I just had to let my endurance assist me to finish the exercise before I took a rest. Sit-up is kinda difficult but the most difficult for me is reverse crunch.
Honestly I was tired when I first tried the two exercises, like I was sweaty and heavily breath out. Both my upper and lower abdomen was the main region that felt the contractions because the region is the most targeted part during the exercise, my torso and neck wasn't much contracted but I also felt something there.
Just like the seasons that are temporary and they change from dry to wet season, the pains the contractions was temporary. I was happy after the whole feelings because I was able to achieve success in the program, I executed the two exercises despite the complexity.
In conclusion, sit up and reverse Crunch are both explosive abs exercises that build core muscles and bring out potential in our abs region. It's a great week mixed of great programs, thank you @ngoenyi and @genomil for bringing up these crucial exercises for us, we continue next week.
| I'm inviting @ulfatulrahmah @josepha and @chant to join me in this learning challenge. |
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Pictures and video are all mine. |
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Best regards KIDI40 |
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