J crunches

THE MOVEMENT

Lie on the back, with hands behind the head, thighs vertical, and knees bent:

• Inhale and raise the shoulders off the ground, bringing the knees and head toward each other by crunching, which means rounding the back and rolling the spine up.

• Exhale at the end of the movement.

This exercise mainly uses the rectus abdominis.

To work the obliques more Intensely, bring the right elbow to the left knee, then the left elbow to the right knee alternately with each crunch.

• Perform a crunch by rounding the back and rolling the spine up, bringing the pubis and sternum toward each through voluntary contraction.

THE MOVEMENT

Tibialis anterior

Biceps temoris, short head

Quadriceps, vastus lateralis

Tensor Fascia Lata

Peroneus longus -

Soleus

Fascia lata

Quadriceps, rectus femoris

Greater trochanter

Gluteus maximus

Gluteus medius

Tensor fascia lata

Latissimus dorsi

Tibialis anterior

Extensor cllgltorum longus m lateral head vastus intermedium Patella

Rectus abdominis Internal oblique oblique

Peetoralis major

Peroneus longus -

Soleus

Biceps temoris, short head

Quadriceps, vastus lateralis

Biceps femoris, long head

Fascia lata

Quadriceps, rectus femoris

Greater trochanter

Gluteus maximus

Gluteus medius

Tensor fascia lata

Latissimus dorsi

Lat Pulldown Anatomy

VARIATION SEATED CRUNCH ON A BENCH

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