8/30/2023 0 Comments Ab crunch machine sets and reps![]() Concentrate on a slow rhythmic cycle from side to side with perfect form for each repetition.By now, you’ve probably heard enough conflicting opinions about ab training to give you a stomach ache. Repeat without pausing for the desired number of repetitions to each side.ĭo not use your hands to pull your head and neck up during this exercise.Without pausing, repeat the movement to the other side.After each crunch, return to the start position inhaling as you do so.As you do so, exhale and bring your opposing elbow close to each knee by crunching to one side.Slowly move your legs in a pedaling action as if you are riding a bicycle.Raise your knees until your thighs are at a right angle to the floor and your calves are parallel to the floor.Curl your torso upwards so your shoulders are slightly raised off the floor.Place your hands lightly on the sides of your head.Lie flat on an exercise mat on the floor keeping your lower back straight with no arching of your spine and with your knees bent and feet flat on the floor.Keep your back straight throughout the entire movement. Keep your head facing forward at all times. Make any adjustments necessary to your stance and grip before continuing on the next repetition.ĭo not rest the bar on your neck.Push up through your heels while straightening your hips and knees, until you are standing in the start position.Continue this movement down until your thighs are parallel to the floor or slightly more, making sure your knees are pointing in the same direction as your feet.Bend your knees forward and allow your hips to bend back as if sitting down,.Stand with your legs shoulder width apart.Slowly straighten your legs to push upwards, lifting the barbell from the rack and take one step forward.Grip the bar with your hands comfortably wider than your shoulders.Position your body under the bar, with knees bent so that the bar is resting high on the back of your shoulders.Set up the barbell on the squat rack so that it is at the same height as your upper chest.This exercise is best performed inside a squat rack for safety purposes. If you have back issues, substitute this exercise for the dumbbell squat or leg press instead. Never slouch your back forward as this can cause back injury. This is an exercise which carries some risk. As you exhale, raise the bar back to the start position, by pushing through your heels as you straighten your legs.Do not allow your knees to extend out beyond your toes. As a guide, the front of your knees should be in line with your toes. Continue down until the angle between you upper legs and calves is slightly less than 90-degrees.As you inhale, slowly lower the bar by bending your knees while keeping a straight posture with your head up.Keep your head up and look straight ahead at all times, as looking down will put you off balance.Step away from the rack and position your legs in a wider than shoulder width position and with your toes slightly pointed out.Lift the barbell off the rack by pushing up with your legs while straightening your torso.Hold on to the bar using an overhand grip so that your palms are facing forward. ![]() Step under the bar and rest the back of your shoulders against the bar.Set a barbell on a rack at your shoulder height.
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