fundinggogl.blogg.se - Cable crunch

For Muscle Mass: Perform three to four sets of 10 to 12 reps, using a moderate but challenging load.

Depending on your goals, your set and rep scheme will look a bit different. But the cable crunch is a powerful way to sprinkle some core-specific training into your program. Yes, moves like squats and deadlifts put some serious strength-building demands on your core. Maintain tension on your abs the entire time. Slowly straighten your torso back to the starting position. Maintain your brace as much as possible to prevent big changes in your hip positioning throughout the reset. Step 3 – Reset Credit: Skydive Erick / Shutterstock The goal is to curl your spine as much as you can. While breathing out all of your air, contract your abdominals and curl your torso towards the ground. Squeeze the rope attachment in your hands. Step 2 – Crunch Credit: Skydive Erick / Shutterstockīegin your crunch by bracing your core. You can face toward or away from the machine, depending on your preference. Kneel down and set your stance about hip to shoulder-width apart. Hold it in your hands as though you were at the top of a hammer curl. With the rope in your hands, lay the attachment across your traps.

Using the triceps extension rope attachment, secure each hand at the base (usually there is a knot or hard plastic end piece). Step 1 – Set Up Credit: FXQuadro / Shutterstock You’ll be able to secure yourself to the resistance from the cable stack by holding one end of the rope in each hand and setting it across your upper back. The cable crunch is best performed using a triceps extension rope handle. Here’s everything you need to know about the cable crunch to build yourself a set of bricked-up abs that can support the heaviest of compound lifts. It’s weighted, controlled, and well-suited to helping your six-pack muscles get stronger and bigger.

The cable crunch is one of the best tools for the job. Couple this with same movements as above.Video can’t be loaded because JavaScript is disabled: Cable Crunch ()Īs with any muscle, you can enhance your ab’s size and shape through hypertrophy-based training. Week Three and Four: 5 sets x 8-10 reps with heavier weight. Couple this exercise with two other movements such as a plank ( 3 sets x 10) and side wood chop ( 3 sets x 10).

From there, crunch your body, bringing your forearms down to your knees and your head to the floor. Keeping your weight on your knees and shins, let the cable pull on your arms and torso so that you feel a light stretch in your abdominal muscles. HERE’S WHAT YOU DO:Īttach a rope handle to the pulley of a cable station and get down on your knees a few feet in front of the station. Using a cable station allows you to add weight with the pull of a pin, and the constant tension you get from the cable means your ab muscles must work hard at every point in the exercise’s range of motion-making it a more effective move than the crunch. That’s why it’s time you switch to the kneeling cable crunch. And the stronger you get, the harder it is to add weight without risking a crushed rib cage or strained neck. While there’s nothing wrong with a weighted crunch, per se, holding a plate on your chest or behind your head can be uncomfortable and cumbersome. Weighted crunches SWITCH TO/EXERCISE TO KNOW: