Strong and defined abdominal muscles not only look appealing, but are also visually extremely attractive. Thus, athletes should adequately use an abdominal machine to optimize posture in addition to abdominal muscle training. However, despite these advantages, many users unfortunately use the abdominal machine incorrectly and for this reason do not manage to fully exploit the maximum.
So effective can be the training with the abdominal muscle machine
If you use the abdominal muscle machine sensibly, you can not only work one part of the abdominal muscles, but also several parts at the same time. So it is quite possible to optimize the straight, inner oblique, outer oblique as well as lateral abdominal muscles. If you use the abdominal muscle machine in an ideal way, you can even train the hip muscles - but unfortunately, the abdominal muscle machine is often used incorrectly, which has the opposite effect.
It is thus noticeable time and again that athletes do not adopt an upright sitting posture and also neglect breathing. The results are therefore a hollow back and loads on the spine. Unfortunately, if breathing is not taken into account, the result is faster strains to justify exhaling and inhaling. Also the bending of the wrist can lead to incorrect loads, which negatively shape the training on the abdominal machine. To avoid injuries and overloads, jerky movements should be suspended accordingly. If pain is finally noticeable, the training should be stopped immediately. This is a clear sign of faulty guidance of the abdominal muscle machine. A professional should then monitor the exercises and make corrections.
This is to be considered with the training
Especially beginners should lead the abdominal machine at the beginning only with a fitness trainer or strength athlete. After the warm-up, which is unfortunately all too often forgotten or suspended, the training can also begin. First, the correct position on the device significantly. The chest area should be in contact with the special chest pad and the feet should be placed on the footrests at shoulder width. The arms are placed around the chest pad or, depending on the design, positioned on the handles provided for this purpose. Finally, the upper body is put into action by rolling each vertebra against the coming resistance of the abdominal machine. Once the angle of 45° is reached, the athlete exhales, pauses briefly in this position and straightens the upper body again until the initial position is reached.
With good posture to success
Training on the abdominal machine should never be done unconscionably, that's why a good introduction to the strength machine is essential. Only with the help of a professional can mistakes be corrected and success recorded. It is also important that athletes first familiarize themselves with the equipment - it is not important to go full speed immediately, but to get used to the weights. Therefore, the premise also applies here: less is more! Only when the exercises are performed flawlessly can the weight be increased. With recognizable training progress, the weights can be increased slowly but gradually. This is the only way to achieve lasting success on the ab machine. If, on the other hand, users take on too much on the abdominal machine, this can lead to undesirable results, which can sometimes also be detrimental to health. In order to consciously control the training weights, it is advisable to keep a training manual in which the weights as well as the number of repetitions are meticulously listed. It is very important to avoid too high intensity and overload as much as possible. Thus, the exercises should always be varied in order to eliminate monotony on the abdominal muscle machine on the one hand and also to avoid accustoming the body to uniform loads.
The duration of the breaks and the weight loads can also make up for good success. If variety is brought into the workout, the abdominal muscles are also addressed, which is ultimately the purpose and goal of the effort.
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Editors fitnessmarkt.de (EA)
Picture credits: #192170910 Teodor Lazarev AdobeStock
Published on: 17 April 2015