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i'm going to start off with, number one, setting andy up in the proper position.
First things first, the feet have to be shoulder width apart
in line with the glutes, very good,
and keeping the knees in line. Don't let it close in or come out.
Okay next if you cross your hands I'm just going to show them your lower back.
Arch your lower back. There should be no gap here. Tilt your pelvis
so that the lower back connects firmly with the mat. It's not jamming it's just nice
pressure, ok? Keep it there. The fact that you're keeping it there you're really activating
your obliques (muscles) which is good.
Next we come up to his rib cage.
there's a possibility of your rib cage flaring, or opening up as you're doing it so you need
to keep a slight connection to keep your rib cage down.
Coming up, hands gently behind the head
supporting it, keep this open, shoulder blades should be pulled in a "V"
right onto the mat. There we go. Lock this
and no pulling on the neck
or jerking.
Imagine, as you curl up, we're going to talk about the movement...
As you curl up think of an orange under your chin
down here so there we go.
Again no strain here.
Everything is done by the abs.
Next, before we start, we're going to talk about breathing: correct breathing techniques. You have to breathe in
through your nose
and exhale through pursed lips.
Long exhale, long exhale so you're using the core
to bring it up.
To push the air out you're not using the lungs (chest). See if you blow like this...
it's all in the lungs - no power - okay? so you want to create stability here
as well.
So if you try it out let's try it out now - inhale
and exhale - curl the spine
right drop the chin, and control down
and up slowly, nice, go down slowly
and break.
Next thing to talk about is the quality of contractions. It's not how many you do it's
how hard you do it.
So you have to contract
your muscles very hard
upon coming up.
Right? And as you're going down you're keeping tension on the muscles as well.
You're not relaxing down.
Ok? It's up and down.
Full tension.
And that's how you do a perfect crunch. Thank you!