I have a question … couldn’t get proper answer from googling and bodybuilding.com, so need feedback from you guys.
when i started sit-ups and crunches (with 8 reps 3 sets), right into the 2nd set i would get very severe pain in my back that i would literally become unable to do anymore for good few minutes. After few months, i’ve kind of overcome with it, but if i give few days gap, i feel it hard again.
Is it normal or something wrong with me?? … because at gym, i haven’t seen other people in that trouble, or may be it’s not apparent from their face.
ps. i’m not overweight and have average body. i don’t have any other physical problem alhamdulillah.
When you're doing crunches and sit ups, pay really close attention to keeping your back completely flat to the floor at all times. If you arch your back while doing them, it can cause strained muscles.
When you're doing crunches and sit ups, pay really close attention to keeping your back completely flat to the floor at all times. If you arch your back while doing them, it can cause strained muscles.
Keeping back flat all time is possible in crunches, but not in sit-ups. Sit-ups is that exercise in which you take your head all the way up to the knees and back to the ground, so we do get our back arched there .... but, thanks i'll remember keeping back flat in crunches.
either your technique is flawed or your back has some problem. Let someone observe your technique and if it is ok then definitely go see a doctor. 8 reps per set for a person of average shape is nothing and if your back is hurting in the second set then there is something wrong. Try folding your hands over your chest instead of behind the neck. the only stretch or pain you should feel is in your abs and nowhere else.
few things.
5-8 crunches or sit ups are not good it has to be at the point where you feel burning felling in you stomach.
You only have one back so BE CAREFUL. they you described pain in the back it dosen't tell any thing.
IT could normal strain on your muscle or any ant else.
SO
make sure you are not hurting your back.
There are alternative way of getting in into shape too. Like walk jog etc.
I hate to tell you and every one that situps/crunches alone can't do much for any one.
In many cases you have to bring your % of body fat lower. So a whole cardio work out is needed.
Unless you have a very skinny body and crunches for few weeks can make you muscle visible.
key: strength train your self to do more and speedier push ups.
do it the easy way but the proper way.
for push ups, look straight chin up, straight back and straight legs, toes tucked in on the floor, and rise your body's weight with the strength of your arms,
gradually, but maintaining the straight posture, lower your body, until its touches down on the floor.
pause for a moment and begin straightening your arms. rise up again and then continue the second push up.
yes, you have only one back, so please don’t sprain it.
crunches are best when you are on a yoga mat.
for torso and stomach muscles to work the most, and for toning the tummy, crunches have to be done with speed. again, you build that gradually
but consistently.
take a deep breath. lay down on the floor on a padded flat surface of a yoga mat.
lay absolutely straight, face towards the ceiling. and arms and elbows under your head and at the nape of the neck, hands firmly fisted.
rise up. initially you can have your legs form an upside down v, to help stable the feet, through your upper body's rise for the crunch. but later on with practice you wont need that extra support from the lower body, i.e., legs.
best is to do at least 30 crunches in the beginning. keep a water of ice cold water when you do push ups or crunches.
ok, i will ask someone to observe my technique … thx
@ knockout_atrist:
i don’t just do situps/crunches. there are several other strength exercises that i do and jogging of course … few months back i checked body fat %, which was normal. But, yes i agree with you that cardio workout is a must to be in shape :k:
@ Dushwari:
thanks for such detailed tips :k: … my post might sound of a newbie, but i’m not … i used to do push-ups, but not anymore. Because it needs so many reps before i feel it hard. Instead, i do other exercises like bench-press.
There are certain things which we must remember before starting a workout :
Stretching
Warming Up
Little rest b/w sets
Right way of excersing
As per your details, it appears the 1st point to me. Didi you ever notice that you have steched your muscle enough before starting your sets. Steching the muscle allows veins to expand a little and makes the blood pump inside the muscle. Streching avoids injuries as well as improves the result.
