< strong>High pull-down crunch!
Abs is everyone’s favorite part to exercise! I believe that most people go to the gym because they want to have well-defined six-pack abs!
In abdominal muscle training, many people will choose some freehand movements, such as abdominal crunches lying on their backs on the ground, leg raising and other movements. These movements have good effects, but it is easy to adapt to them after doing them for a long time. Muscles are the same as other muscles. Once they adapt to a certain intensity, they need new loads and new stimulation to make the muscles make better progress!
Increasing load in abdominal muscle training is not like adding bar plates directly to other training. Today I will give you a good weight-bearing abdominal training: high pull-down abdominal crunch
The action demonstration is as follows: Use the lat pull-down trainer and do a seated crunch!
Doing this not only gives your abdominal muscles some load challenges, but also avoids a wide range of lumbar spine movements, allowing your abdominal muscles to get better stimulation!
The following is the detailed action process:
1. The starting position is the same as the traditional high pulldown. Sit on a stool, grab the handle with both hands, and place your hands above your head to fix it
2. Cooperate with breathing:
Put all the air in your stomachSpit it out, contract your abdominal muscles into a ball, bend your torso downward, and try to make your entire abdominal muscles shrink into a ball tightly!
Then inhale slowly, stretch your abdominal muscles, and slowly straighten your body back to the starting position!
Training Tips:
1. Let your torso be completely bent, let your breathing drive your training rhythm, and let your abdominal muscles train in conjunction with your breathing , will achieve the best results!
2. Your hands are just hooks and do not actively exert force. You only need to hold the handle tightly and fix your hands!
3. Choose the appropriate weight, do 12-15 times in each group, and do 3-4 groups