![]() Een goede buikspieroefening met de nadruk op de onderste buikspieren. You might even be targeting unintended muscles and causing imbalances or risking injury. De Bicycle crunches wordt ook wel de Air Bicycle genoemd. Weak core muscles also leave you susceptible to poor posture, injuries and lower back pain.īut as with all exercises, if your form isn't right, you're not going to be getting the results you deserve. Bring knees up to where they are perpendicular to the floor, with your lower legs parallel to the floor. A weak core impacts your ability to perform exercises effectively. Now lift your shoulders into the crunch position. For example, during a barbell squat, your core is fired up, working to keep the barbell stable in both the concentric and eccentric phase. When you learn how to connect to and contract your abs, you also improve core activation in other exercises. This transfers into other exercises and sports. How to do a bicycle crunch Lie on your back with your knees bent and your feet flat on the ground as wide as your hips. Crunches are an isolation exercise, which means they target and isolate the abs, helping you to enhance your mind-muscle connection. They primarily help you build muscle in the abdomen. That's why they're the staple of any ab routine and perfect for at-home fitness workouts.Īside from their practicality, crunches are a hugely effective abdominal exercise. Its a no-equipment, beginners level exercise you can do anywhere. 1 If you want to work your core, this air bicycle maneuver is a great choice. Remember to extend the leg you just tapped with your elbow out straight, bringing your opposite knee in closer. ![]() Slowly cross your right elbow to your left knee and alternate sides using one movement per breath. Raise your head and lift your legs up slightly. ![]() Crunches are a bodyweight exercise that can be done anywhere, by anyone from beginners to experienced athletes. The bicycle crunch is an effective ab exercise, working not only the upper ab muscles, but also the deep abs and the obliques, or the ab muscles found on the sides of your torso. Lie back into crunch position with your knees bent with your hands behind your head. ![]()
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