![]() One study measured the difference in muscle activation between regular crunches, exercise ball crunches with the ball against the upper back, and exercise ball crunches with the ball against the lower back. Muscles worked with Bosu Ball crunchesīosu Ball crunches will mainly work your ab muscles which run along the front of your stomach. This helps you both work your ab muscles and avoid an uncomfortable feeling in your neck. You want to keep your head in more or less the same position in relation to your body. Lower your head and shoulders in a controlled motion until you are back in the position of step 2.Slowly raise your head and shoulders as much as comfortably possible while keeping your lower back on the Bosu Ball.Lie down on the Bosu Ball so that your spine follows the shape of the ball.Sit in front of it with your back toward it. Put the Bosu Ball on the ground with the flat part down.Take the following steps to do a Bosu Ball crunch: Related: 7 Of The Best Bosu Balls Reviewed How to do a Bosu Ball crunch.However, people who have issues with this will likely have the same problem with regular crunches and many other core exercises. One small thing to note is that the Bosu Ball could also make the exercise slightly less comfortable. In simpler words, Bosu Ball crunches tend to be even more effective than the regular crunch which makes them a great exercise. This increases the range of motion for your ab muscles which is typically a good thing for muscle growth and strength progress. Find out the benefits of Bosu Ball crunches and more.īosu Ball crunches are a variation of regular crunches where you do the exercise while lying on a Bosu Ball. Hammer DB curls, Alternate hammer curls.Besides doing crunches in different ways you can also do it with different equipment. Preacher Curls ( bar, DB, cable, alternating, single arm, machine) ![]() Pull-Ups – weighted, wide and neutral overhand gripīicep Curls DB, BB, EZ bar ( close grip), Cable Rope, Cable Straight Bar, Against Wall □ Inverted row, aka horizontal pull ups (feet on floor or up on bench) Seated Cable Rows – wide, narrow, neutral grip Lat Pulldowns overhand grip, wide, neutral, narrow grip)īent Over Barbell Rows – prone or reverse grip Side-lying Leg Adduction (inner thigh) Back ![]() Leg Abduction Machine, with Pulse Reps, with Hover Reverse hip raise– with or without swiss ballīarbell Hip Thrust BB w/ back bench, stability ball bodyweight, BB w/ stability ball, Smith machine Lying hip raise ( feet on floor, feet on swiss ball, single leg) Sliding Leg Curls w/ Towels or Paper Plates Smith machine lunges, reverse lunge, with high knee ![]() Leg Curls – cable, DB, machine: seated or lying down, swiss ball Stiff leg deadlifts – DB, BB, kettlebell, single leg DB, single leg KB, deficit Seated calf raises – DB, BB, machine Glutes & Hams Leg press or hack-squat machine calf raises Standing calf raises bodyweight, machine, DB, BB, smith machine, Side-lying leg abductions, side kick, leg circles Calves This exercise can be especially hard on the knees. Leg extensions– single leg and double leg. Single leg alternating lunges forward step or reverse step Lunges- (compound) Bodyweight Forward, Bodyweight Reverse, BB, DB Horizontal Leg Press (compound)- narrow, neutral or wide ![]()
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