"Learning challenge s23w5: "I Love My Body /Sit-up/Reverse Crunch ".
ASSALAMU ALAIKUM RAMADAN MUBARAKI am @rafi67
From Bangladesh
All praise is due to Allah.How are you all.I hope everybody are doing very well. Today I am engaged by Dear @ngoenyi and @genomil "Learning challenge s23w5: I Love My Body /Sit-up/Reverse Crunch" I want to participate in the learning challenge. I hope you all like it. First of all I would like to thank @ngoenyi and @genomil for organizing such a beautiful exercise lesson . Let's start without further ado.
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Thumbnail Photo and Edited by CanvaThe reverse crunch is a valuable core exercise that effectively targets the abdominal muscles. Here’s a detailed look at its key aspects:
The reverse crunch is an abdominal exercise that focuses on working the lower part of the rectus abdominis, often known as the “lower abs.”It involves drawing your knees toward your chest and lifting your hips off the floor.
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First, I lay down with my knees bent at a 90-degree angle and my feet flat on the floor or in the air. Exactly as you showed me. Then I placed my arms at my sides, palms down. Then I engaged my abdominal muscles to lift my hips off the floor. Then I brought my knees toward my chest and slowly lowered my hips back to the starting position.
It targets the lower abdominal muscles: Effectively works the often neglected lower abdominal muscles.Reduced neck strain: Compared to traditional crunches, it generally places less strain on the neck.Core strengthening: It contributes to overall core strength and stability.Less back strain: When done correctly, it is easier on the lower back than traditional crunches.
| Programs | No. Of Reps | Rest | No. Of Reps | Rest | No. Of Reps |
|---|---|---|---|---|---|
| Situp | 7 Reps | 10 sec | 7 Reps | 10 sec | 7 Reps |
| Reverse Crunch | 10 Reps | 10 sec | 10 Reps | 10 sec | 10 Reps |
Seat-up is a classic core exercise that has been playing an important role in the fitness routine for many years.
The seat-up is the exercise of our stomach tolerance training. It includes lying on the back and lifting our torso to the thighs. Such movements involve various core muscles.
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Rectus abdominis: "six-pack" muscles.
Transvers Abdominis: Deep core muscles.
Tirak: muscles next to our torso.
Hip Flexor: Muscle that helps us to bend the hip.
Also, it involves the chest and neck.
Core Power: Seat-ups help our core muscles strengthen and tone.Advanced posture: strengthens our core and the lower part of the waist.Muscle toning: They help to tone abdominal muscles, causing more defined middle parts.
Situps, this program was the most difficult for me. Because when I was doing it, I was getting tired very quickly. I was having a hard time getting up. And suddenly there was a pressure on my stomach. And during the last repetition, I felt like I couldn't do it anymore. But what I realized was that I was having this pain because I had a lot of fat on my stomach. However, it wasn't so hard when doing reverse crunches. I enjoyed it a lot while doing reverse crunches. Since today is my first day, I am having a little more difficulty doing the exercise. But I am hopeful that if I do Situps regularly, my pain will gradually decrease. And if I do regular exercise, the pain will also decrease and it will help to decrease my stomach fat.
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I am feeling good about myself through this Situps and Reverse crunch exercise. Although it was a little difficult for me to do the exercise on the first day. Even then I enjoyed it a lot. Through this Situps and Reverse crunch exercise, I realized how good it will affect my body. Because it will especially help reduce my belly fat. Finally, I want to say that I did this Situps and Reverse crunch exercise with great pleasure.
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ENDI invited 03 friends :- @azad45 @saifuddinmahmud @leigth
All photo captured by my Realme C35 Phone.
¡Saludos amigo!🤗
Me gusta que hagas la aclaratoria sobre lo descuidados que somos con la zona media, ya que cuando el músculo del abdomen no está en funcionamiento, se nos atrofian varios órganos e incluso, nuestra respiración falla, porque vivimos llenos de aire.
Te deseo mucho éxito en la dinámica... Un fuerte abrazo💚
Thank you very much. For encouraging my exercise like this. After my exercise i realize that this exercise will especially help us reduce belly fat.
Saludos amigo, gracias por la invitación, ejrrcitar hace bien
Congratulations, your post has been upvoted by @scilwa, which is a curating account for @R2cornell's Discord Community. We can also be found on our hive community & peakd as well as on my Discord Server
Felicitaciones, su publication ha sido votado por @scilwa. También puedo ser encontrado en nuestra comunidad de colmena y Peakd así como en mi servidor de discordia