They state, “ground based free weights are highly recommended for athletic conditioning of the core musculature as they can provide the moderately unstable environments to augment core and limb muscle activation while still providing maximal or near maximal force and power outputs”. The Canadian Society for Exercise Physiology (CSEP) position stand 1 on the use of instability to train the core or trunk musculature does not fully endorse instability training for athletic or sport performance training. However popularity is not always equated with effectiveness. No matter what these balls are labeled, balls and other instability devices presently permeate the fitness and rehabilitation environment. The Swiss use the term physioballs, while the Germans call them pezzi balls. Interestingly, Swiss balls which derived their name from Swiss physical therapists, who were purportedly the first to incorporate these balls (prior to World War II) are not called Swiss balls by Swiss physical therapists. It would be difficult to find a fitness facility without some sort of instability device such as Swiss balls, BOSU® balls (definition: BOth Sides Up, description a hemispherical inflated ball that is flat on one side and convex on the other), foam rollers, wobble boards, suspended chains, ropes, or other devices. dumbbells, barbells) that are performed on an unstable surface or using unstable devices. IRT involves resistance exercises either with body mass as a resistance or external loads (e.g. This will give you positive feedback on your position during execution.Instability resistance training (IRT) devices are very popular in current training facilities. Don't sit on it, just keep contact with the ball with your butt and/or hams. If you have a hard time maintaining the right hip position, use a big medicine ball or wall ball under your butt and on top of your calves.To make this movement quantifiable, try and get your elbows rolled as far into your lap as possible (far up your thighs). We want the spine to get to at least neutral at the top and to full flexion at the bottom, while maintaining control throughout. With an ab crunch, focus on getting a deep contraction (as much flexion in the spine as possible). Doing this not only gets your hands and arms out of the way of the crunch, but it extends the lever length and allows you to get more stimulation with less weight. Tuck your chin into your chest, about two inches apart, and maintain this position to stabilize your neck. Hold the rope, but instead of pulling it over your shoulders with your hands on your upper pecs, position your hands together with your thumb knuckles at the top of your forehead. Hand position also determines the range of motion and the lever length used to perform the exercise. Keep those hips high and still so the movement comes only from the spine. Moving the hips during the reps means you're using your bodyweight and hip flexors to do the movement. Dropping the hips too low won't allow you to do a full crunch. The hips need to be kept high and locked in place throughout the entire set to avoid using the hip flexors and allow a full range of motion. To do a cable crunch properly, consider three things:
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