rzen
7274f155e9
Exercise Library/ holds per-exercise reference docs (setup, cues, mistakes, progressions) with SVG visuals and a Python-rendered motion pipeline; Workouts/ExerciseFigure renders the bundled *.motion.json rigs as animated stick figures on the exercise screen. Exercises gain a warm-up/main-circuit category, timed exercises display hold time via planSummary, and a completed exercise reopens to a check screen instead of its timers.
39 lines
1.2 KiB
Markdown
39 lines
1.2 KiB
Markdown
# Reverse Crunch
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Curl the pelvis toward the ribs — lower-ab flexion without neck strain.
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- **Category:** Main circuit
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- **Type:** Spinal flexion (lower)
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- **Targets:** Lower rectus abdominis, deep core
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- **Prescription:** 3 × 12–15 reps, controlled negative
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## Setup
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Lie on your back, knees bent toward the chest, shins roughly parallel to the
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floor, arms along your sides pressing lightly into the floor.
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## Execution
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1. Exhale and curl the pelvis up and toward the ribs, lifting the hips off the
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floor — knees travel toward the chin.
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2. Pause briefly at the top.
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3. Lower the hips back down slowly, one vertebra at a time.
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## Cues
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- Curl, don't kick: the knees drifting up should come from the pelvis tilting,
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not from leg swing.
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- Controlled negative — resist gravity all the way down.
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- Keep the head and shoulders relaxed on the floor.
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## Common Mistakes
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- Swinging the legs and lifting with momentum.
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- Pushing hard through the arms instead of the abs.
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- Letting the hips drop back down in one piece.
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## Progression
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Feet-elevated pelvic tilts → reverse crunch → slow 3-count negatives →
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incline (head-up) reverse crunch → dragonflag negatives
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