Strong abdominal muscles are not only visually attractive, but they support the body and contribute to good posture. For the training of the abdominal muscles you can complete various exercises with and without equipment. Training with an abdominal muscle machine is particularly effective, because several abdominal muscles are addressed at the same time:
- straight abdominal muscle
- inner oblique abdominal muscle
- outer oblique abdominal muscle
- transverse abdominal muscle
- hip muscle
Working out with an ab machine has several benefits at once. You use many abdominal muscles and thus achieve a good training effect. The upper body is fixed, the movement is guided. You are less inclined to falsify the exercises when training with an ab machine. The training is very suitable for beginners.
What you should bear in mind when starting to train with an abdominal muscle machine
The training with abdominal muscle machine is offered in fitness studios. In order to achieve the desired results, you should only train under the supervision of a fitness trainer at the beginning. To avoid muscle strains and injuries, you should warm up and stretch your body before training with abdominal machine. To do this, use a much lighter weight than your training weight. Select the training weight in consultation with your fitness trainer. For correct posture when exercising with the abdominal machine, you must adjust the leg pads correctly with the help of your fitness trainer. The leg pads must be at the level of your upper ankle joint.
How to train correctly with the abdominal muscle machine
Once you have made the correct adjustments to the ab machine with your fitness trainer and warmed up, you can begin your workout. For a correct exercise position, sit on the seat so that the chest area is in contact with the chest pad. Place your feet at shoulder width on the footrest or clamp behind the leg pad, depending on the machine. Grasp the chest pad with your arms or, depending on the model of ab machine, grasp the handles located to the right and left above your head with your hands. Tilt your upper body by rolling each vertebra against the resistance of the exercise machine until your upper body forms a 45 degree angle. Push against the resistance, exhale, and hold this position briefly. Then straighten your upper body again in a controlled manner until it returns to an upright position. Inhale during this return movement. You can now repeat this exercise on the ab machine. When exercising, make sure that you always perform the movements in accordance with the joint axes.
What you should pay attention to when training with the abdominal muscle machine
When exercising with an ab machine, always breathe in when tensing and breathe out when relaxing; avoid press breathing. Make sure your sitting posture is upright and avoid hollow back formation. Your neck always forms a straight line with your spine. Avoid bending at the wrist. When exercising with an abdominal machine, avoid jerky movements to prevent injury and overuse. You should stop exercising with the abdominal machine immediately if you feel any pain. If you follow these instructions from the beginning, you will avoid making mistakes that are difficult to correct later.
How to train successfully with the abdominal machine
Familiarize yourself with the training with the abdominal muscle machine and use only little weight at the beginning. With training progress you can increase the weight gradually. In order to achieve lasting success, you should draw up a training plan together with your fitness trainer. To control your training weights, it is useful to keep a training diary and record the weights and the number of repetitions. When training with an ab machine, avoid too high an intensity. Vary the number of repetitions, the duration of rests and the weight load as your training progresses. Only if you bring variety into the training, your abdominal muscles respond well, the success sets in.
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Editors fitnessmarkt.de (EA)
Photo Credit: #192170910 Teodor Lazarev AdobeStock
Published on: 13 October 2014