Thu, Feb-27-03, 09:56
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Forum Founder
Posts: 37,232
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Plan: LC, GF
Stats: 241/188/140
BF:
Progress: 52%
Location: Eastern ON, Canada
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Quote:
Originally posted by ouch
.. Here's the tick-off...I do my ab workout three times a week, consisting of 460 sit-ups/crunches of all different varieties,...
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There's the problem right there. I'm going to quote Jonny Bowden, author of "Jonny Bowden's Shape Up!" (he's also the Weight Loss and Fitness coach over at iVillage.com) - "Note: I constantly hear from people that they are doing hundreds of crunches. The minute I hear this, I know they're doing them wrong. I also know there's a good chance they're using momentum and are setting themselves up for a lower back injury. If you do a crunch properly, it's HARD. Most people don't do them correctly. The good news is that when you do them correctly, you don't have to do nearly as many to get results.
Momentum means that you're using your low back muscles to give you the rocking back and forth motion, which does dick-all for your abs .. they just relax while your back does all the work.
Try doing everything on a slowish two-count. So .. up-2, hold-2, down-2. Especially the down part .. I will often do a four-count when returning to the floor .. up-2, hold-2, down-2-3-4. Killer!! It works even better if you focus on the muscle being worked .. so actually picture your ab muscles contracting and pulling your shoulders up off the floor, then controlling the slow movement back down. You'll see results a lot sooner, and don't have to do as many!
hth,
Doreen
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