Machine Crunches
Description
Machine crunches are an excellent choice for both beginner and advanced trainees. Beginners will find machine crunches to be a practical alternative due to the movement simplicity and the option to select a relatively light resistance. Since the adjustable stack allows the option to increase the weights to otherwise impractical loads, advanced trainees commonly opt to incorporate machine crunches to perform their heavy repetitions to work on maximal strength.
Video
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Execution
- Adjust the seat to a position that allows the pad to line up across the chest.
- Position the lower legs behind the foot pads and hands atop the outer portion of the chest padding with elbows to the sides.
- Perform an abdominal set to protect the lower back.
- Exhale and crunch forward until a contraction is felt within the abdominal region.
- Inhale and at a controlled speed, lower back down to a position just shy of starting position. Stopping shy of the starting position will ensure that the abdominals uphold the muscular contraction.
- Repeat until the desired number of repetitions are completed.
Cable Crunch
Description
A major advantage of performing the cable crunch exercise is the fact that the weight stack makes progression quite easy. The option to add resistance also allows you to reach fatigue faster and more importantly, the added resistance will help to recruit the fast twitch muscle fibers that are responsible for strength and power.
Video
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Execution
- Select either the rope or a V-bar attachment and hook it onto the cable column. Place an exercise mat on the ground to pad your knees.
- Grasp handle using a neutral grip, bend down to knees and position the V-bar/rope behind head.
- Initiate abdominal set and position knees slightly behind body.
- Exhale, contract the abdominals and draw your torso towards the ground. The finishing position should have your elbows in contact with the mat.
- Inhale and at a controlled speed, move back up to starting position.
- Repeat until desired number of repetitions are completed.