Abs Muscle - No More Sit-Up With A Twist


Abs Muscle - No More Sit-Up With A Twist

Back to to previous article about Abs Muscle - No more sit up with a twist ...

CRUNCH

Because most people who do the crunch do not raise their shoulders very high, they have a very limited range of shoulder rotation. As a result, the danger is not as great as when doing the sit-up with the twist. However, in this case, the development of the oblique muscles is then limited. (Full range of motion is necessary to fully develop these muscles).

Twisting only the shoulders with rotation in the thoracic spine after doing the crunch can also generate shearing forces along with compaction of the ribs and thoracic vertebrae. This, in turn, can cause a muscle pull in the upper back or an injury in the area of the last thoracic or first lumbar vertebrae, which becomes especially vulnerable if the entire ribcage is lifted off the floor when doing the crunch. Thus we see some of the same problems occurring in the crunch with the twist as with the sit-up with the twist.

COMPACTED RIBCAGE

Another danger of this exercise is permanent compaction of the ribcage. When you greatly limit the range of motion and raise only the head and shoulders off the floor, in time you could conceivably develop a condition known as kyphosis (hunchback). This is a serious postural deviation that not only constricts the lungs, but detracts from overall posture and spine stability. The more rounded the thoracic vertebrae become, the more you lose the natural curvature of the lumbar area, which creates a potentially dangerous spinal position.

Maintaining normal curvature of the spine is very important for bodybuilders, especially when handling heavy weights. When the four natural spinal curves are maintained, the back is much stronger and can support up to 10 times the amount of weight that a straight back can. Even though the dangers to the spine when doing a crunch with a twist are less than when doing the sit-up with a twist, the crunch can still lead to other problem. Execution of both the sit-up with a twist and the crunch with a twist should be avoided at all costs when they are done in the manner described.

DO IT RIGHT

Te sit-up with a twist can't be done safely and effectively. Instead, do each action individually, not combined. Do a sit-up for one repetition then twist for a repetition, then sit up, etc. Combining both of these actions while maintaining the spine in a safe position is impossible.

Maximum flexion of the spine must occur during a sit-up, but during a twist, the spine should be in its neutral, S-curve position. If the spine maintains its normal curvature, twisting will not create any serious shearing forces. And because the amount of compaction is much less than when rounding the spine, twisting is perfectly safe, and you can adequately tax the oblique muscles.

The sit-up can be combined with a twist but only under the following condition: Do sit-ups where the hip flexors come into play, like sit-ups with your feet secured, which stabilize the pelvis and bring back the normal curvature of the lumbar and thoracic spine as you approach the full sit-up position. You can then twist after completing the sit-up when the spine is back in its normal position. Also, supplement this exercise with full spine extension exercises to maintain the normal curvature of the spine.

Subscribe to our Newsletter

FREE Bodybuilding Tips and Advice

Name

Email

Get your Bodybuilding Supplements at discounted price

 

More Abs Muscle Training Program

Copyright 101 BodyBuilding All rights Reserved. Sitemap

All Trademarks are the property of their respective owners.

Contact Us | Terms of Use | Privacy Policy