|
Overview
The abs machines can come in several shapes and sizes, but the underlying concept of the machines will be the same. A crunch-like movement is simulated by adding resistance to the upper body as the abs pull it downwards toward the knees. Intense stress is placed on the entire abdominal muscle group. This exercise will be explained using a typical machine that would be found in most gyms. If the machine in your gym is slightly different, the machine should be easy to figure out based on this explanation.
Setup
Abs machines will usually have an adjustable seat that can move up and down. Adjust the seat to a proper height so that the arm pad is approximately at your shoulders. Sit down at the machine and tighten the seatbelt around your waist so that it holds you firmly in place throughout the movement. Place your arms in a folded position over the arm padding.
Movement
Use your stomach muscles to pull your shoulders downward and toward your knees as far as possible. Hold in this position for a moment before letting your shoulders rise back up to the starting position. Repeat this movement for the desired number of repetitions.
Tips From the Trainer
Be careful not to move too fast when using the abs machine. With each repetition, allow for the full range of motion and the complete contraction that comes with performing this exercise correctly. Because the abs machine is most similar to doing crunches, the greatest intensity is obtained by pausing for a moment at the peak of your contraction and allowing the abdominals to squeeze together.
|