Spec me an abs cruncher
- Thread starter gurusan
- Start date
Certainly....
The weighted crunch is just the same as a regular crunch but with a DB or plate held on the chest or behind the head (without pulling or pressing on the neck)
Seated Machine Crunch is done on a contraption not too dissimilar to this http://www.powerhouse-fitness.co.uk/store/product.asp?pf_id=nautilus_ns85_ab_back&dept_id=16
They're difficult at first but soon get fairly easy. I've been doing those for years and never knew what they were called.... I got them from watching Rocky LOL!(he does them in Rocky IV when training for Drago)
If you want one to give you sore abs try this, though it might be hard to explain. You'll need a training partner aswell.
Lay flat on your back and get a training partner to stand over you with his feet by the side of your head (his ankles touching your ears) Bring your arms up and grab hold of his ankles for stability. Now keep your back flat on the floor and bring your legs up to form an "L" shape. Your partner should now grab your ankles. The exercise now is for your partner to try and make your feet hit the ground by pushing your legs to the floor as hard as he can and you have to stop him and bring your legs back up as fast as possible. Doesn't have to go straight , he can push to any angle, including directly sideways aswellUpto you how you time them. Take turns for 60 secs each is a good starter or just keep going until your feet touch the floor - this brings in some competition and makes you try that bit harder. I'm telling you this is one the the most brutal workouts you'll ever do, especially if your partner is stronger than you
Hammers you abs and obliques.
we do those at the end of our kickboxing class sometimes, they kill me. another we do occasionally is sit on a kickshield so our butts are raised off the floor your partner holds your legs and then you do your crunches through greater than the horizontal plane while never letting your shoulders touch the floor. 2 30 second sets of those and then another 2 sets of the same but you don't go all the way up so the tension on your abs is constant and they kill me. i'm about to go try those things mta said though i do something kind of similar with a leg and an arm raised. i call them supermans due to shape of your body but no idea of technical name.
Certainly....
The weighted crunch is just the same as a regular crunch but with a DB or plate held on the chest or behind the head (without pulling or pressing on the neck)
Seated Machine Crunch is done on a contraption not too dissimilar to this http://www.powerhouse-fitness.co.uk/store/product.asp?pf_id=nautilus_ns85_ab_back&dept_id=16
Guff, £600! Thanks for the clarification though, yes we do do those in circuits.
I think most people would call them superman.
For the (man) plank get in the superman starting position then lift your gut off the ground. Its easier if you push your arse up first but once up flatten out. The closer you can get to the ground the harder it is on your abs.
I used to train like that with a mate but with a more structured approach so we'd say 20 straight reps then 10 left, 10 right, 25 straight. Gives you a target to aim for and helps mentally suppress the pain
Stopped doing them because you end up doing rep after rep after rep and failure comes from lack of stamina not strength.well they hurt, held in pressup position as if 1/2 way through downwards rom. it was my bloody arms and shoulders that were shaking after about a bloomin minute though!
1/2 Pressup?
Are you doing your supermans like this?
http://www.trainwithmeonline.com/exercise_215_Four_Point_Superman.html
I thought you were doing something like this but alternating arms and legs
http://www.trainwithmeonline.com/exercise_40_Open_Arm_Chest_Raise.html
1/2 Pressup?
Are you doing your supermans like this?
http://www.trainwithmeonline.com/exercise_215_Four_Point_Superman.html
I thought you were doing something like this but alternating arms and legs
http://www.trainwithmeonline.com/exercise_40_Open_Arm_Chest_Raise.html
yeah heh i do the first one and hold it. i'd probably call the other one just a lying back extersion or something. i'm not big on technical names.
Ok lets forget the whole Superman reference then and stick to the basics....
Do a normal plank but with your arms outstretched in front of you like <insert favourite superhero>
Soldato
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I found them more beneficial with the competitive approach and also with an element of suprise. It's easier to do them when you know which way he's going to throw your legs and also how hard. Varying the direction and also how hard the push makes a huge difference... much more painI used to train like that with a mate but with a more structured approach so we'd say 20 straight reps then 10 left, 10 right, 25 straight. Gives you a target to aim for and helps mentally suppress the pain
As with all bodyweight exercises they do become a lot easier over time but this exercise stands up better than most. Most difficult part is finding a partner who's as motivated to do them with. No problem finding a partner to do curls and bench press with, different story for harder exercises!