12/31/2023 0 Comments Ab crunch machine sets and repsTakeaway: Any substitute for the cable crunch will need to primarily activate the rectus abdominis, which will involve a lot of bending-type core movements rather than twisting-type core movements. The transversus abdominis (the deep core muscles that sit below the rectus), external obliques (the side part of your core that sits below your lats), and hip flexors will be secondary muscle groups. The rectus abdominis’ main function is to bend the body forward and flex the spine. This is the part of the core that traditionally looks like the 6-pack muscles. The primary muscle group responsible for the cable crunch is the rectus abdominis. The muscles worked in the cable crunch exercise are: Let’s cover both of these criteria below. Be able to progressively overload your abs with additional weight.What Makes A Good Cable Crunch Alternative?Ī good cable crunch alternative will be able to satisfy the following: My goal is for you to feel like you can train your abs regardless of what equipment you have available. I will also include variations that involve the use of: (1) your own bodyweight, (2) a Roman chair, and (3) a free weight bench. In this article, I will go through what makes this list of exercises great alternatives to the cable crunch, how to perform them, and tips to make the most of them. The 11 best cable crunch alternatives are: Not being able to do cable crunches should not stop you from training your abdominals though, so I’ve put together a list of the best substitutes. However, cable crunches rely on the use of a cable column, which can be a barrier to those who do not have access to a cable machine, either because you work out at home or the cable machines are always busy at your gym. Even if you're purely going for aesthetics and not strength, having better core stability is going to improve your other compounds which is going to improve your aesthetics.Cable crunches are a great core exercise that can build your abdominal muscles, which is why they are performed by bodybuilders, strength athletes, and general gym-goers. I'm also not sure what your goals are, but you might want to add some other movements purely to cover thing OTHER than your rectus abdominus. See how you do with 2 second concentric, 2 second eccentrics for each rep. It's easy to blast the concentric and release but it doesn't do that much for you overall. If you're adamant about the crunch machine, you could reduce the tempo greatly and exaggerate the eccentric. You could so some hanging knee/leg raises which can be weighted. The closest to what you're currently doing might be cable crunches IF you can keep it out of your hip flexors (which makes it pathetically easy to move the whole stack even on heavy machines). I'd honestly start looking for a different progression scheme which means trying some different movements. They’re one of the only ab exercises I enjoy enough to do regularly.
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