Primary Problem: Structural Spinal Insult This is a real problem that's getting worse, and machines like the back extension aren't doing society any favors. No, I'm not going to blame seated back extensions for this number, but I will attribute most of that statistic to the lack of spinal postural awareness in the gym and in daily life. Have you ever wondered about the true origins of the lower back pain experienced by nearly 80% of Americans at some time or another? If you're using a cable machine, try this trick: This exercise uses accommodating resistance to overload your rectus abdominis with a fraction of the external load while training your abs to work from a neutral pelvic position. Though this position is unique to every body type, you can find it by first getting yourself into neutral posture and then arching your thoracic and upper lumbar spine slightly.Īlternative: Standing or Kneeling Banded Crunch Your starting spinal position should be in slight extension.Position the abdominal pad just below the level of your sternum to create the right length lever arm.Sitting back will center your ass and pelvis in the seat and reduce the likelihood of any unwanted pelvic shifting during the dynamic movement. Sit your hips back as far as possible into the back and seat pads.By spending an extra few seconds to determine the most advantageous setup for your specific body type, the crunch machine can go from a potentially debilitating movement to a results-producing method for abdominal training: This can play a role in lower back pain and dysfunction.īefore you write off this machine for good, though, check yourself. When setting up in a relatively forward-flexed starting position at the spine and pelvis, as opposed to being slightly extended (usually preferred by the spinal column), the only way you can train is by going into hyperflexion of the spine. These unwanted forces could increase the chance of injury, especially with high rep ranges and frequencies, as people do with core training movements. The ab crunch machine is no different than any other machine, but setting up in a less than optimal position can create brutal and inefficient force planes. When was the last time you concentrated on setting the machine up according to your specific anthropometrics? Unless the setting on the machine is physically causing him pain while he's doing it, the average gym goer will power through his sets just fast enough to hightail it to the next exercise. Whether you're for or against training the spinal column into relative flexion, this machine unites all core-training schools of thought in its blatant disregard for what intelligent movement methods should actually entail. Keep the range of motion small so you can establish tension on the complete abdomen.The ab crunch machine brings together two American novelties – the idea of achieving a chiseled six-pack and doing it while sitting on your ass. You can engage your lower abs by not securing your feet under the pads and lifting them using your abs while you crunch your elbows towards the knees. Lifting heavier weights than you can handle can lead to an injury. Caution – use weights which you can lift with the right form. While breathing in, use slow and controlled motion to return to the starting position.ĥ. Pause, exhale and contract your abs at the bottom of the movement. Use your abs to crunch forward and bring your elbows close to your knees without using your legs.Ĥ. Secure your feet under the support pads and put on the weight in the machine you can lift for the recommended reps.ģ. Sit on the ab crunch machine with your traps and shoulders placed on the backrest and your elbows bent at 90-degree with your triceps resting on the pads provided.Ģ. Ab Crunch Machine (Abs) – Exercise Guide Muscles worked: Abdominal Equipment needed: Ab Machineġ.
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