Gyms and fitness centers offer a range of exercise equipment; most provide an abdominal-crunch and seated torso rotation machine during abdominal exercises. Although these machines allow you to add considerable strength to the exercise of crisis, they are no more effective in targeting your abdominal muscles a regular crunch.
Seated Abdominal Machine
Abdominal machines sitting target the rectums abdominal, which is your most visible ab muscle. It has an adjustable seat and back cushion for lumbar support. Your upper back rests against a shoulder leans back past perpendicular to the ground to provide a wide range of movement. Move the weight pin in the weight stack to select your resistance. Sit in the machine and grasp the handles. Crunch forward, pull your ribs to your hips and allow your lower back round. Keep your lower back pressed into the back pad throughout the movement.
torso rotation machine target your obliques or side abs. It allows you to twist your torso against the resistance. Some rotating machines torso keep your fixed upper body while your lower body rotates; others keep your lower body still while your upper body rotates. Sit in the machine and rest your chest against the chest pad. Pull your navel toward your spine to activate your abdominal muscles. Take the handles and twist side to side in one fluid motion.
A study at the University of Nebraska, Kearney, tested the effectiveness of abdominal machines sitting against a regular crunch. Subjects completed repetitions on the machine using the resistance equal to 50 percent of their maximum repetition and 75 percent of their maximum repetition. Abdominal machine has not activated the right of the abdomen muscle much more than the standard attack, the researchers found. However, the machine engage the rectums femoral, a muscle in the front of your thigh, much more. Participants used more weight on the abdominal machine, the activity of the rectums femoral increases, but the activity of the abdominal muscles has not increased.
Although the abdominal machine in a gym may not work the abdominal muscles, no more than a regular crunch fact, it does not mean that these machines have no place in your workout routine. If you have difficulty getting down and from the ground, you may find an abdominal machines much more convenient to use. Participants in the study were Nebraska athletes who know how to properly use an abdominal machine. If you pull with your arms or use momentum, which reduces the efficiency of the machine even further.…