Decline Oblique Crunch

Crunch Oblicuo Declinado

beginnerbody onlyCore (Dynamic)compound

Sets

8-12

Reps

4-1-1

Tempo

Muscles Worked

abdominals

Secure your legs at the end of the decline bench and slowly lay down on the bench.
Raise your upper body off the bench until your torso is about 35-45 degrees if measured from the floor.
Put one hand beside your head and the other on your thigh. This will be your starting position.
Raise your upper body slowly from the starting position while turning your torso to the left. Continue crunching up as you exhale until your right elbow touches your left knee. Hold this contracted position for a second. Tip: Focus on keeping your abs tight and keeping the movement slow and controlled.
Lower your body back down slowly to the starting position as you inhale.
After completing one set on the right for the recommended amount of repetitions, switch to your left side. Tip: Focus on really twisting your torso and feeling the contraction when you are in the up position.

Asegura las piernas en el banco declinado y acuéstate lentamente.
Eleva el torso hasta 35-45 grados del suelo.
Coloca una mano junto a la cabeza y la otra en el muslo. Esta será tu posición inicial.
Eleva lentamente el torso girando hacia la izquierda. Continúa exhalando hasta que el codo derecho toque la rodilla izquierda. Mantén la contracción un segundo. Movimiento lento y controlado.
Baja lentamente a la posición inicial inhalando.
Tras completar las repeticiones de un lado, cambia al otro. Concéntrate en girar bien el torso.