Say When it comes to exercising your abdominal muscles, everyone will think of sit-ups and crunches! However, freehand training can sometimes be a little ineffective! Especially when you can complete your usual exercises easily
What should you do now? Many friends will choose weight-bearing dumbbells to increase the intensity of abdominal muscle training!
In addition to these, we can also use cables to perform abdominal crunch training!
Cable cable abdominal muscle training: two recommended actions
Action 1: Supine Cable abdominal curls
The principle is the same as ordinary supine crunches, using the concentric contraction of the rectus abdominis to drive spinal flexion. The advantage of the cable is that you can use the roller skates to freely increase the weight and it is safe and convenient!
Lie on your back on the floor, bend your knees 90 degrees, and place your back flat on the ground. Grasp the rope with both hands and pull it up to the sides of your neck!
Exhale, contract your abdominal muscles, slowly bend your spine and roll up, feel your abdominal muscles squeeze into a ball, then inhale, slowly stretch your abdominal muscles and return to the starting position!
Pay attention to holding the rope firmly with both hands, and feel that the rope becomes one with you!
Action 2: Kneeling abdominal curls
This is a classic abdominal muscle training movement that many people in the gym use!
Attach the rope to a pulley above your head, kneel on your knees, and grab the rope with both hands. Grab the rope in front of your forehead
Instructions:
1. Lean over and bend down, letting your back curve. Keep your head as close to your knees as possible, contract your abdominal muscles, and roll your abdominal muscles down like a quilt, feeling the abdominal muscles curl together.
2. At the lowest point of the movement, maintain the state of peak contraction. Then stretch your abdominal muscles and return to the starting position.
Tip: Make sure to engage your abdominal muscles throughout the entire movement. You are primarily doing a spine flexion movement, not a hip flexion movement!