🚨SIX PACK ABDOMINAL | GUIDE

🔥 TUTORIAL TRAINING SIX PACK ABDOMINAL👇

✅ Crunches have been the mainstay of ab workouts for decades. They target the rectus abdominis, the six-pack muscle that runs along the front of the torso. ✅ Building this muscle is one part of developing your core muscles for stability and performance. Crunches can be part of a core strength workout or a total body workout.

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✅ Benefits

🚨 Why are Cable Crunches such an Effective Exercise?

Cable Crunches is a very effective exercise to target Abdominal muscles. Check the correct execution technique and build a solid 6 pack abdominal.

Cable Crunches is not an exercise seen often in the gym now-a-days. But bodybuilders have used it and found very effective.

✅ Execution Technique

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This exercise is done with a cable attached to an overhead pulley just like the Cable Pull downs pulley.

✅ Steps

1. Grab hold of a rope attached to an overhead pulley with both hands. You can do this standing or kneeling as shown.
2. Now holding the rope in front curl downwards, keeping your back naturally arched and crunch your abs to get a good contraction.
   You can crunch straight or crunch with a bend for more obliques involvement.
3. Hold the movement for 1-2s at the top of the contraction.
4. Release under controlled motion and repeat.

✅ Points to Remember

• Exhale while you exert.
• Do not arch you back. Instead keep it rounded.
• Use abs to crunch and not arms to pull.
• Hold the contraction for as long as you can. An isometric contraction for abdominals makes this exercise doubly effective.

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🚨 Decline crunch

• Target muscle: Rectus Abdominis
• Synergists: Internal and External Obliques
• Mechanics: Isolation
• Force: Pull

✅ Starting position

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1. Lie on your back (supine) on a declined bench and hook your feet under the rolls.
2. Position your hands either across your chest or behind your head or neck.
3. To protect your lower back, press it down, against the bench.

✅ Execution

1. Keeping your neck neutral and lower back pressed against the bench, exhale as you raise your head and shoulders off the bench by flexing your abdomen.
2. Hold for a count of two.
3. Inhale as you lower your head and shoulders back to the starting position and relax your abdomen.
4. Repeat for the prescribed number of repetitions.

🚨 Twisting crunch

✅ Starting position

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1. Lie supine (on your back) on an ab bench. If you don’t have an ab bench, lie supine on the floor, bend your knees and place your lower legs on a flat bench.
2. Position your hands either across your chest or behind your head or neck.
3. Press your lower back against the bench or floor.

✅ Execution

1. Keeping your neck neutral, exhale as you slowly raise and twist your torso to one side by flexing your waist.
2. Hold for a count of two.
3. Inhale as you reverse the motion, return to the starting position, and fully relax your waist.
4. Repeat, but this time twist your torso to the opposite side.
5. Keep repeating and alternating the side to which you twist your torso.

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✅ Comments and tips

• To protect your lower back, keep it pressed against the bench or floor. This is helped by having your lower legs elevated.
• Keep your neck neutral. There should be lots of space between your chin and sternum.
• Keep the movement slow and under control.
• When performing the twisting crunch (or, for that matter, any kind of crunch), it’s important to fully relax your waist before each contraction. This will ensure that your muscles fully and dynamically contract during each repetition.
• Make the twisting crunch more difficult by performing it on a declined bench or holding a plate either across your chest or behind your head.
• Also known as the oblique crunch.