LESSION-2, Cable Crunch

LESSION-2

Cable Crunch

•  Kneel below a high pulley that contains a rope attachment.
• Grasp cable rope attachment and lower the rope until your hands are placed next to your face.
• Flex your hips slightly and allow the weight to hyperextend the lower back. This will be your starting position.
• With the hips stationary, flex the waist as you contract the abs so that the elbows travel towards the middle of the thighs. Exhale as you perform this portion of the movement and hold the contraction for a second.
• Slowly return to the starting position as you inhale. Tip: Make sure that you keep constant tension on the abs throughout the movement. Also, do not choose a weight so heavy that the lower back handles the brunt of the work.
• Repeat for the recommended amount of repetitions.

 

Variations: 

• You can perform this exercise with a handle instead so that you can concentrate on each side of the abs separately by performing the exercise to the side.                                                                            

For LESSION-1, Please visit :

http://musclepumpworld.blogspot.com/2011/05/abdominal-crunch-machine.html

Abdominal Crunch Machine

I am Going to start the Different types of workout for the entire body, First i am going to start the workout for Abdoman.
LESSION-1.
 Abdominal Crunch Machine

Main Muscle: Abdominal

• Select a light resistance and sit down on the Abdominal machine placing your feet under the pads provided and grabbing the top handles. Your arms should be bent at a 90 degree angle as you rest the triceps on the pads provided. This will be your starting position.

• At the same time, begin to lift the legs up as you crunch your upper torso. Breathe out as you perform this movement. Tip: Be sure to use a slow and controlled motion. Concentrate on using your abs to move the weight while relaxing your legs and feet.
• After a second pause, slowly return to the starting position as you breathe in.
• Repeat the movement for the prescribed amount of repetitions.

Caution:   

• For this exercise, always select a weight that you can easily handle as using too much weight can easily lead to injury.

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