How to avoid exerting force on the neck when doing crunches

In busy urban life, people pay more and more attention to their physical health. Therefore, fitness has gradually become popular. Fitness can not only show off your beautiful figure, but also enhance your physical fitness and improve your personal temperament and self-confidence. And it can also attract the opposite sex. Sports has such charm. Currently, there are various sources of information, and you can get a lot of fitness information at home. But when practicing, you will find many problems, such as how to avoid neck force when doing abdominal crunches?

The actions to strive for are as follows:

1. Hold your head with both hands, raise your feet, and keep your back close to the ground at 90 degrees. If you are a beginner, lift your feet as high as you can. Don't force it. Slowly raise your legs once you get used to it.

Slowly raise your head to a height that you can adapt to. Note: your back should not leave your body when you raise your head. Your hands can support your neck to avoid exerting too much force on your neck. Exhale when you raise your head, and inhale when you lower your head.

2. When doing crunches, try to sway left and right, and do sit-ups with great difficulty to torture your abdomen. The most uncomfortable thing when doing sit-ups is the burning sensation in the abdomen, soreness, and force in the head.

To avoid exerting force on the head, find a point above to press forward to divert your attention. Raise your chin; tucking your chin will only increase the force on the head.

3. Make half fists with both hands and place them close to your ears. Bend your legs at 45 degrees. Keep your back close to the ground and your head off the ground. Twist your upper body, once on the left side (turn your upper body to the left), and once on the right side (turn your upper body to the right).

First find a point on the left ceiling, and do the same for the right side. Use your back to exert force and find that point when moving to the left. This will divert your attention from the force of your head. You can also hold the base of your ears with both hands and push to the left with both hands when moving to the left. The same goes for the right side.

4. Stretch your arms out straight, keep them close to the ground, and keep your legs at 90 degrees. Maintain this position for 3 minutes. If you cannot hold on, reduce the time and gradually increase it. After finishing, rest for 5 minutes.

This is the simplest sit-up method. The main parts that exert force are the legs, head, and abdomen. To reduce these forces, press your hands on the ground, which will reduce some of the force.

5. Place your hands on the ground, keep your head suspended in the air, and swing your hips left and right, once every two seconds. Don't do it too fast or too slow.

The head is always suspended in the air, so the force is always exerted. At this time, find a point above the eyes. No matter how the hips swing, look at that point. Although it doesn't have much effect, at least it can help a little bit in the force exerted by the head.

6. Bend your right hand to 90 degrees, keep your head still, straighten your legs, stretch your left hand upward to the left, and tense your whole body. Do this for 3 minutes on the right side and 3 minutes on the left side.

The whole body must be tense. If the whole body is soft, the head will have to exert force, and no effect will be achieved. To exercise the abdominal area, you need to constantly torture the abdomen and reduce the force exerted on the head.

7. Place your hands at 90 degrees, stretch your legs backwards, tighten your legs, and do not bend your knees. Stretch your left leg down towards your abdomen, one with your left leg, then one with your right leg, and repeat this process back and forth.

In this way, the force is applied to the waist and head. It is best for the head to look forward or down. Do not move the head with the legs, keep the head stable.

8. Hold your head with both hands, raise your head and feet into a bent shape. Do the same with your back, keep it close to the ground, and stretch your legs forward.

Note: Do not put your legs on the ground. Stretch your legs forward in a straight line, then stretch them back with your knees touching your hands. Repeat this process. If your head is constantly exerting force, cross your hands at the back of your head to support it, which will reduce the force exerted on your head.