![]() Pull downward until your head is close to the floor, your elbows are close to your knees, and your torso is parallel to the floor. Now contract your abdominal muscles and slowly pull down on the rope with your torso, keeping your elbows close to your side and your lower body stationary. Position your arms so that the ends of the rope are just in front of your forehead (or on either side of your head close to your ears) and your elbows are close to your side. Kneel in front of the machine (facing either away from or toward the weight stack) and pull both ends of the rope toward the floor to make an inverted V. This excellent abdominal exercise is highly recommended for intermediate and advanced athletes. Using a cable pulley machine allows you to increase the resistance as your training permits. This abdominal exercise requires you to kneel in front of the cable (preferably set at the height for triceps extensions). Along with these exercises, there are various other ways to perform abdominal crunches.Kneeling cable crunch is a good exercise that works all the abdominal muscles – the upper, lower, and oblique (side) abs. AB crunches can also be performed using an abdominal crunch machine. Abdominal crunches can be performed using an exercise ball instead of a cable by laying your lower back on the exercise ball with your feet placed on floor firmly or you can lie on your back onto a floor with your legs resting on an exercise ball with your knees bent at a 90 degree angle. There are other exercises which add additional benefits to the abdominal cable crunch exercise. Train your abs 2-3 times per week for the best results. Rest between sets for about a minute and then perform 2-3 more sets. To get the best results one can perform drop sets which means to mix this ab exercise with a certain amount of reps and then drop the weight on the cable machine and do another set immediately after. For best results, your repetition range should be between 20-35 reps for a total of 3-4 sets. If there is too much weight then one may not be able to perform the exercise with strict form and proper technique. The amount of weight is also an important factor to be kept in mind while performing this exercise. Most fitness experts recommend higher repetition sets mixed with lower reps sets for getting the best results.
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