Crunch có tạ với tạ tay

Learn how to do Crunch có tạ với tạ tay with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.

4K
MET 4 Abs ObliquesHip Flexors Dumbbells

Crunch có tạ với tạ tay is a Dumbbells exercise that primarily targets the Abs, with secondary activation of the Obliques, Hip Flexors. It has a MET value of 4, meaning a 70kg person burns approximately 140 calories in a 30-minute session..

How to Do Crunch có tạ với tạ tay

A core exercise where you perform a crunch while holding a dumbbell to increase resistance and engage the abs more intensely.


💡 Instructions:



  • Lie on your back with knees bent and feet flat on the floor, holding a dumbbell with both hands above your chest.

  • Keep your elbows slightly bent and core engaged.

  • Lift your shoulders off the floor by contracting your abs, bringing the dumbbell toward the ceiling.

  • Lower back down slowly without relaxing your abs completely.

  • Repeat for the desired reps.


⚠️ Common mistakes:


  • Pulling the head forward with your hands.

  • Using momentum instead of controlled movement.

  • Letting the lower back lift off the floor.

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Muscles Worked by Crunch có tạ với tạ tay

Primary Abs
Secondary
ObliquesHip Flexors

Equipment

  • Dumbbells

Calories Burned Doing Crunch có tạ với tạ tay

Calorie Calculator

MET 4
Estimated burn
140 calories

Calories = MET × weight (kg) × time (hours)

Quick Facts: Crunch có tạ với tạ tay

Type
Dumbbells exercise
Primary muscle
Abs
Secondary muscles
Obliques, Hip Flexors
MET value
4
Calories (30 min, 70kg)
≈ 140 cal
Video quality
4K with male and female demonstrations

FAQ: Crunch có tạ với tạ tay

What muscles does Crunch có tạ với tạ tay work?

Crunch có tạ với tạ tay primarily targets the Abs, with secondary engagement of the Obliques, Hip Flexors.

How do you do Crunch có tạ với tạ tay correctly?

A core exercise where you perform a crunch while holding a dumbbell to increase resistance and engage the abs more intensely. 💡 Instructions: Lie on your...

Is Crunch có tạ với tạ tay good for beginners?

Crunch có tạ với tạ tay has a MET value of 4, indicating a moderate intensity exercise appropriate for most fitness levels.

What equipment do you need for Crunch có tạ với tạ tay?

Crunch có tạ với tạ tay requires: Dumbbells.

What are the benefits of Crunch có tạ với tạ tay?

Crunch có tạ với tạ tay strengthens the Abs, engages the Obliques and Hip Flexors.

What exercises are similar to Crunch có tạ với tạ tay?

Similar exercises to Crunch có tạ với tạ tay include Bò gấu, Bò gấu – Đầu gối thấp, Crunch xe đạp, Bird Dog – Khuỷu tay đến Đầu gối.

Is Crunch có tạ với tạ tay better than Bò gấu?

Both Crunch có tạ với tạ tay and Bò gấu target the Abs. Choose based on your available equipment and training goals.

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