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Crunches on the crunch machine
Beginners in the gym often prefer training on machines. There are various workout devices designed for abdominal muscles that allow you to target and strengthen them. This article specifically focuses on exercises using the Crunch Machine. This machine is known by different names, including the Sit-Up Device, Abdominal Muscle Device, Abdominal Muscle Training Device, or Abdominal Machine. The term "Abdominal Press" is also commonly used, describing the fitness exercise Crunches. For the sake of precision, this article uses the term "Crunch Machine," which is available in different versions and will be further explained in the following sections.
During this exercise, the primary muscles being trained are the rectus abdominis, or straight abdominal muscles. If you want to strengthen the side abdominal muscles, the Twist Machine is particularly effective. Alternatively, the Wheel Roller, AB Roller, hanging leg raises, or knee raises on the device can be utilized for abdominal muscle training. Athletes at any training level can incorporate Crunches on the Crunch Machine into their workout routine.
The muscles targeted during Crunches on the Crunch Machine are primarily the rectus abdominis (musculus rectus abdominis), with the pyramidal muscle (musculus pyramidalis) also coming into play. The supporting muscles include the oblique abdominal muscle (musculus obliquus abdominis), which aids in the correct execution of the movement.
The execution of Crunches on the Crunch Machine is familiar to many fitness enthusiasts; however, uncertainties may arise regarding the correct form. Therefore, the next section provides additional information on body position and movement execution for two different variations.
Body position
Start in the initial position by sitting in the device and grasping the specific handles for your hands. Secure your legs under the designated apparatus. In this position, keep your back straight, tending to use a slight arch to protect your spine. Keep your gaze forward as you engage your abdominal muscles to initiate Crunches on the Crunch Machine.
Movement execution
The exercise begins by exhaling and bending your upper body forward, curving your back. Avoid using your arm or leg muscles to support the movement. The chest moves toward the lower body. Execute the movement as far as it feels comfortable, ensuring muscle stimuli in the abdomen. Then, inhale and return to the initial position while straightening the upper body.
In another device, one sits upright, holding the pad directly in front of the chest. The exercise starts by curving the upper body forward towards the thighs, exhaling during the movement. By slowly yielding to the weight, return to the straight initial position.
There is another widely used Crunch Machine where the legs and knees are raised, creating a greater curvature in the back. However, the basic execution remains unchanged; only the legs are additionally moved.
Stressed muscles and common mistakes
The Crunch Machine is particularly suitable for beginners. Nevertheless, there are various pitfalls that can be avoided to fully exploit the potential of this training.
✅ Utilizing momentum from other body parts: During abdominal training, many athletes tend to distort the movement by using force from their arms, shoulders, or back. However, when doing exercises on the Crunch Machine, the force should exclusively come from the abdomen.
✅ Excessive weight: Opting for too heavy a weight during Crunches on the Crunch Machine often leads to incorrect movements involving other body parts. Therefore, it is advisable to deliberately reduce the weight.
✅ Too rapid execution: Many athletes prefer a high speed during the exercise. However, a moderate pace is recommended to enhance the effectiveness of the training.
Alternatives and similar exercises to machine crunches
Simultaneously, there are various options to introduce variety into your training program. In the following section, we present several exercises that either resemble the movement or target the same muscle groups.
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