abs, oblique, lower back Flashcards
what is a sit up?
feet anchored. there is a psoas issue. this can be bad for some people. the rectus abdominus is only working for the first 30 degrees and then it is all hip flexors.
why would a person do a decline sit up?
they “feel” it more this is because there is more force. however this is actually worse on hip flexors than regular sit up.
why would someone want to do a roman chair sit up?
because more ROM, hyperextension because no ground there. hip flexors again majorly involved.
why is a stability ball crunch good?
true core comes involved. can do more ROM and lean back
why would someone do an inverted sit up
more stress on abs because of body weight
what is a pulley crunch?
need high pulley. works rectus abdominus like crazy. good because can load adds with many different weights. it looks like fetal position. bring forehead to ground. no hip flexors.
what does a knee/leg raise do?
it feels hard. but what it really is 100 percent hip flexors. another example is a flutter kick.
what is a raise leg throw?
you do a leg raise, someone stands behind and pushes your legs back towards the ground. you need to oppose this movement and not let your legs hit the ground.
what is a rotary torso machine?
obliques, resist against weight. can have back pain issues. people load up these machines because they feel it more. but this shouldnt be done because they ballistically go into it. can have lower body or upper body stationary.
what is the issues of side bends?
people use too much volume-do way too many reps. can have spine issues. external obliques.
what is a russian twist
medicine ball, legs up and bend side to side. even if we are not moving we are still working abs with legs up. good because we dont need alot of equipment
standing medicine ball twist?
need to go really fast in order to make sure the rotating muscles are doing the work. but if we go too fast other muscles take over to hold it up. usually done with a partner but can do it against a wall by yourself.
what exactly is the core?
made to stabalize spine. can have good looking rectus abdominus but not a strong core. the transverse abdominus is the deep muscle we are working. it runs horizontal. olympic lifts work the core- could not do squats or presses with out cores. we can work core by just loading up squat bar and standing there but regular people shouldnt do that.
what are some low level stability ball exercises?
knees on ball-core needs to be tight both superficial and deep.
can sit on the ball for elderly no seat back need to engage core.
for really advance we kneel on ball and do bicep curl or front dumbbell raises.
can have 2 people kneeling on bal and throw back and forth.
how would one actually get 6 pk abs?
only work the rectus abdominus, be really lean. would need a huge caloric deficit to be that small. there is also a possibility of back pain.
