Bicycle Crunch

Rotation plus flexion — the crunch upgrade, earned with slow, honest reps.

Preparación

1. On your back, hands lightly behind head, knees up.

Cómo Hacerlo

1. Bring opposite elbow toward opposite knee while the other leg extends.
2. Rotate through the RIBS, not the neck.
3. Slow, alternating, controlled.

Respiración

Exhale on each rotation.

Errores Comunes

• Yanking the neck — hands are a pillow, not a crane.
• Racing — one good rep beats five flailing ones.

Cómo Programarlo

Guía de técnica con fines educativos — no es consejo médico. Si eres nuevo entrenando o trabajas alrededor de una issue? Aplicar para entrenamiento and get a plan built for your body.