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Thread: Sit Up Vs Cruches

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    Senior Member GYMGIRLYGAL25's Avatar
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    Sit Up Vs Cruches

    Hi Ya Dolls!!

    Okay I have a quick question I've been doing crunches and along with sit ups but I don't know which ones are the best to do? Can you guys help me thanks!! Oh and I do bellydance along with salsa dancing and it does work wonders for my tummy along with my waist line I was a 32 and now I'm a 28 woohoo!!

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    Default Re: Sit Up Vs Cruches

    Both are good. Sit ups generally work your upper abs and crunches strength the trans abs. While doing these you should slightly suck in your abs (do not hold your breath) it is a very slight movement. If your trans abs are activated the whole time u will get a better result.

    Leg raises are really good too.
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    Featured Member exotica268's Avatar
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    Default Re: Sit Up Vs Cruches

    I heard crunches are less stressful on your back.

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    God/dess ahmeerah's Avatar
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    Default Re: Sit Up Vs Cruches

    According to one of my mentors, Paul Chek:

    "First of all, be careful about what the "medical community says about
    anything!" I was interviewed about my opinions on abdominal gimmicks by the
    San Diego Union Tribune news paper a couple years ago. They were shocked at
    what I had to say and when the article came out, they had interviewed the
    inventors of the Ab Flex. The Ab Flex people, who took a beating by
    functionalists like myself lashed back by stating that "our product was
    tested by a group of medical doctors" and is proven by EMG to give the best
    abdominal workout (paraphrasing here).

    The fact is, the magnitude of EMG response has little to do with the value
    of the training. Sitting in a chair, tightening your abs as you drive a
    spring loaded shaft into your stomach is great training for "sitting in a
    chair and driving a spring loaded shaft into your stomach", regardless or
    the EMG reading! Crunches have limited value as well, and certainly are
    antagonistic to the maintenance of good posture. I clearly demonstrate this
    in my seminars titled Scientific Abdominal Training and Scientific Back
    Training (see web page for next location) with case histories and objective
    measurements. Several years ago I invented and patented a caliper that very
    accurately measures forward head posture. I have measured thousands of
    athletes and non athletes alike, conclusively finding increased forward
    head posture in those performing crunches regularly; the magnitude of their
    forward head posture increasing in close proportion to their crunch
    exercise volume. I also invented another caliper which measures the
    inclination of the first rib. The same finding can be seen in the angle of
    the first rib; the greater the crunch volume, the greater the first rib
    angle.

    First rib angle is much more of a problem for females, who have a far
    greater incidence of thoracic outlet syndrome and carpel tunnel syndrome
    than men. This is relevant here because females are some of the most
    addicted crunchers on the planet, yet anatomically are predisposed to
    greater incidence of orthopedic disorder as a result. I expand greatly on
    this topic in my upcoming seminar titled "Training Jane, Not Tarzan."

    Now that I have led you around a bit, I will go back to my original point,
    the medical community is not the place to go for reliable information on
    exercise in many instances. I believe this is because most medical
    practitioners are trained to study things in isolation, "twitch rate of
    isolated white fibers in field mice", is an example commonly seen as a
    medical research paper. This kind of stuff becomes the genesis of how Mr.
    Soccerboot trains his high school soccer team after being digested by
    junior Einsteins (most often with good intention). The fact is that the
    human body is an integrated, "cybernetic" system, or system of systems.
    Isolated movements have specific applications: hypertrophy training for the
    injured, those wanting to develop for aesthetic purposes, athletes needing
    more muscle mass in a base conditioning phase (covered in greater detail in
    my Program Design and Advanced Program Design Seminars).

    As for the stress on the back during a crunch: There is a great deal of
    variation in the magnitude of this stress. The stress this Physio is
    referring to is mostly anterior sheer force on the lumbar spine created by
    the psoas. This force can not amount to much unless the feet are anchored.
    If the feet are not anchored and the psoas is activated, it is easily seen
    as hip flexion. If the feet are anchored during crunch movements, as one
    fatigues there is an overwhelming tendency to activate the hip flexors in
    assistance; this is how the body works. If the hip flexors are activated in
    concert with poor stabilizing recruitment and thus poor function of the
    lower abdominal musculature (predominantly external obliques, some internal
    oblique in this instance, see above reference), there may be "huge sheer
    forces on the lumbar spine" as indicated by Bogduk in Clinical Anatomy of
    the Lumbar Spine. In a traditional sit-up with the legs more naturally
    outstretched, the sheer force is reduced because as the hip joint opens,
    the line of pull of the psoas creates "compression" on the lumbar spine,
    which helps stabilize against any sheer forces created. Additionally, as
    the hip angle closes in a traditional sit-up, inertia has been broken and
    the body has velocity, reducing the magnitude of sheer force on the spine
    as the line of pull is more favorable to create sheer.

    This problem would be reduced if people would quit trying to do sit-up
    marathon training? Do they still think you can burn fat this way??"



    Based on MY studies (including Paul Chek): If you're going to do crunches, go through a full range on a stability/Swiss ball and don't forget to "vacuum."
    Last edited by ahmeerah; 09-11-2008 at 01:25 PM.

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    Senior Member GYMGIRLYGAL25's Avatar
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    Default Re: Sit Up Vs Cruches

    thanks alot for your advice loved it!

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