This move is the most heavily used base move (exercise) within Polykinetics. The vertical core crunch exercise (VCC),
What is a VCC? How to do a VCC?
Plus, a few VCC move variations; that allow you to engage more muscle groups just by incorporating the upper body and arms in specific ways.
What is a VCC? Similar in principle to the well-known, conventional crunch exercise, the biggest difference stems from the change in body positioning; which has been rotated 90-degrees into a comfortable standing position with equal weight distribution between the left and right leg (known as: body balance). –
The back is straight and hips are comfortably supporting the lower body with ease. Arms resting down at your sides. Simple!
**Posture/form quality is vital to the VCC’s effectiveness!
What are the benefits of the VCC?
The applied effort and energy required to do a VCC is a fraction of the effort and energy required to do a conventional crunch. Meaning you are able to go harder and last longer…building up your endurance as you strengthen your muscles! Two for the price of one
The VCC offers a much more pragmatic body stance with less stress, strain and pressure applied to the neck and spine –IT’S SAFER!
Engages all of the core muscles, as well as, the upper back and shoulders when specific VCC move variations are utilized
Increased oxygen intake to the brain, and helps to prevent hyperventilation; safe-guarding the respiratory system.
Improves motor skills, various types of coordination, Focus
Decreases risk of joint injury or muscle straining due to its low impact design
How do you do a VCC? The base VCC (arms not utilized) is quite simple really. Starting from a standing position with proper form in the back (lower body/legs remain isometric against the floor/ground), the upper body (top of the head to the bottom of the sternum) is lifted in an upward motion, and then, “crunched” downward in a controlled manner.
The shoulders are moving in a slight “back and forth” motion at an equal speed and intensity as the core. –Motion is repeated as instructed for a period of time.
What are some of the VCC move variations and different intensity levels? The VCC move has many variations which are categorized by numerical labels….ex. VCC 2, VCC 3, VCC 4, etc. However, there are only 3 intensity levels, which are…
J1 (minimal) J2 (moderate) J3 (maximum)
…that is then written in a sequence as: (VCC 3/J2) which simply means to do the VCC move, #3 variation at a moderate applied-intensity level.
Here a few additional examples and basic explanations of the different VCC move variations and unique benefits each variation offers to your workout!
VCC 2 = Arms are bent at the elbow, hands tight in fists, and moving the arms forward and backward in sequence with the core. Benefit: This variation allows for increased oxygen and blood circulation, as well as, strengthening and toning of the shoulder muscles, under the arms, and chest muscles all at the same time.
VCC 3 = Leaning the body slightly forward, arms are tucked in tightly to the chest, fists under the chin and upper body is then lifted upward and crunched downward to either the left or right side; alternating from side to side! –Generally, making an “arch” movement with the torso and upper body. Benefit: Tones the sides of the core, strengthens the lower back, and infuses cardio-benefits when done at a particular speed.
VCC 4 = The arms are simply extended in front of you, elbows locked, hands = “fists”, with the legs together and isometric. Upper body and arms are held in position as the core muscles “pulse” contract. There should be very minimal movements from the upper body and lower body. Benefit: Higher intensity core muscle contractions and increased muscle control.
VCC 5 = Similar to VCC 4, your arms still extended, but your hands are flat and positioned with one on top of the other and elbows locked. –Making a “V” or triangle shape with the arms. Shoulders will naturally move back and forth slightly with each core muscle contractions but the arms themselves maintain their isometric position.
Benefit: Highest core muscle contractions and increased upper body muscle control. A form of isometric-resistance training.
Now there are even more VCC move variations than what I have listed above that will be discussed in a future blog post, as well as, identifying the other base moves used in Polykinetics and their simplistic variations that could ultimately change how you workout and get healthy using the most simplistic, yet effective way possible!
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