文章基本信息

标题：Lumbar crunches
作者：Chris Cook
期刊名称：Flex
印刷版ISSN：8750-8915
出版年度：2005
卷号：Nov 2005
出版社：A M I - Weider Publications

Lumbar crunches

Chris Cook

"Charles Glass teaches all of his clients how to do hyperextensions focusing only on the spinal erectors and not the hips. He has you tighten your glutes so your hips remain stable. If your hips are stable during a hyper, the only part of your body that can contract is your lower back. You bend down only at your waist, contracting your rib cage--it's like doing a crunch while facing down--then you go back up a little past parallel. It's a very limited movement, but it focuses entirely on the 'Christmas tree' area of the erectors, unlike traditional hyperextensions, which work the glutes and hamstrings more. I usually do four sets of these for about 20 reps at the end of my back workout, sometimes holding a 45-pound plate and sometimes not, depending on how rocked my back already is."