Machine Seated Crunch (Abdominals) – Fitness Volt
The machine seated crunch is an effective isolation exercise for building strength and muscle in the rectus abdominis (Abdominals). But the obliques get worked secondarily as the seated crunch is a great overall core exercise. Now, since there are so many different types of seated ab machines, everyone will have a different experience as opposed to a conventional free weight or cable exercise.
So, it’s important to learn how to use the machine at your local gym in order to get an effective ab workout. But the machine seated crunch is highly recommended for any ab routine.
Mục Lục
In This Exercise:
- Target Muscle Group: Rectus Abdominis
- Type: Strength
- Mechanics: Isolation
- Equipment: Seated Ab Machine
- Difficulty: Beginner
Exercise Instructions
- Sit on the ab machine and adjust the lever to your height. If the machine has a support pad then secure it to your upper chest. Different machines vary in their function so there’s no one way to instruct on the setup.
- Then, grab the handles and crunch forward while contracting your abs. Depending on the machine, your feet may be lifted up while you crunch. Exhale during this portion of the exercise.
- Now, slowly lift your torso back up until it’s erect.
- Repeat for the desired number of reps.
Variations & Tips:
- Start with a light weight to warm up your core and then gradually increase the weight for your working sets.
- If you’re a beginner, don’t worry about weight used, as you should practice good form with the lightest weight possible.
- Do not hyperextend your back or overstretch your abs during the concentric (Positive) portion of the exercise. You should only feel a slight stretch in your abs if any at all.
- Contract your abs during the seated crunch to effectively stimulate your core muscles.
- The machine seated crunch works the rectus abdominal primarily and the obliques secondarily.
