How to use crunch bench?

Are you tired of sneaking not-so-healthy treats into your mouth and feel guilty afterward? Do you want to have abs but prefer a low-risk, high-reward approach instead of undergoing intense workout routines?

Look no further! The crunch bench is here to save the day!

In this tutorial, we will guide you through using the crunch bench that can make your flabs turn into muscle-laden abs with ease. With enough patience, discipline and knowledge on how it works, starting from beginner workouts up until advanced level exercises are achievable.

Introduction

Before diving deep into the nitty-gritty details of using this equipment – let’s get one thing straight: Using this bench isn’t just for show-offs who like flaunting their toned tummy. It’s for anyone who believes in taking care of themselves by staying fit and healthy.

Crunch benches are designed specifically for abs exercises which make them incredibly helpful when aiming at strengthening your core muscles. A strong core helps maintain good posture while sitting or standing, makes lifting heavy objects easier as well as reduces back pain.

Without further ado..Let’s explore more about what exactly is involved in utilizing these effective exercise machines shall we?

Crunch Benches

Equipment Required

  • Crunch Bench
  • Weighted Plates (optional)
  • Athletic Shoes

Now that everything is prepped and ready to go – Let’s begin!
But first things first..

Getting Comfortable on the Bench

As hilarious as it might sound sobs, comfort matters especially if you’re working out correctly, so keeping a few pointers in mind before hitting it off, talking about a comfortable position here.

So, how do you make the crunch bench suit your style?
Firstly, align your body properly. Keep your feet flat on the ground and place them in between the rollers while making sure that they’re firmly gripped to keep from slipping when contracting or relaxing muscles. Move back onto the machine as em dash near as possible in proximity to have maximum efficiency so that you can comfortably lean back keeping enough space for yourself to adjust in any direction during exercise movements without feeling cramped up or losing balance.

At last but not least — Comfort level does differ person-to-person, so don’t feel like these instructions are set in stone – if you find another way of positioning yourself more comfortably than what has been mentioned above eggie poo, then go ahead by all means!

How To Perform Basic Crunch?

Let’s start with some beginner friendly exercises shall we? One of many simple buster moves is a basic crunch technique which serves perfectly for getting initiated on this equipment.

Here’s how:

  1. Lie down on the bench with knees slightly bent at least hip width apart, put hands behind head locking fingers together.
  2. Bring chin towards chest assisting by folding elbows together going upwards until shoulder blades lift-up and hold temporarily in motion.
  3. Inhale deeply holding breath for few seconds while maintaining muscle contraction while slowly setting upper torso down again without letting it completely lay down until finishing rep count followed by exhaling out ending movement.

Repeat 15 times which consists of one set (this showbiz term “rep” stands-for repetition btw an tidbit information). Start-off initially doing three sets/day™️ increasing reps gradually through time depending upon fitness goals targeting according to endurance capacity reaching desired outcome usually taking weeks gradual progressing over time.

Performing these repetitions regularly will soon enhance great results improving muscular power progressively creating higher levels endurance.

Intermediate Crunch Exercises

So you’ve mastered the Basic crunch, now it’s time to level up! Below are some intermediate exercises that focus on challenging your core muscles more.

Reverse Crunch

  • Lie down on the bench with hips bent and knees aligned above chest.
  • Start-up contraction by raising butt upwards stretching legs straight towards ceiling feeling complete powerful crunch invoked in abdomen region.
    Continue doing same for approximately 10 reps each set gradually advancing through weeks.

Oblique Twist

By working side abs specifically also a significant portion of core region this exercise is considering as one top ability test not easy-peasy just like previous ones having mild potency requirement.

FYI ‘Oblique’ acts as an umbrella term directly covers two types: INTERNAL obliques and EXTERNAL obliques which help with rotation of torso alongwith lateral flexor actions respectively.

Here are simple steps:

  1. Sit sideways at 90 degrees shaping both-body sides targeting either internal or external waistline muscles while slightly holding weight plate closely to your chest (optional)
  2. Raise back & crank ab muscles twisting transversely performing slow exhalation simultaneously noting sensation appeal reaching maximum peak contraction moment then repeated reversingly next rep with opposing side until sets complete

Recommended suggestions such as integrating different weights occasionally increasing reps every week adds variety rebuilding solid abdominal muscle tissue mass effectively.

Advanced Crunch Techniques

Are you ready to master the final stage? Here are some advanced techniques that would require proper execution otherwise may result into harmful consequences upsurging injuries (who’d want it right after all effort put-in?).

Important note: Having frequent advice from professional trainers before taking progressions onto cutting-edge levels could be worth avoiding unwanted complications guaranteeing safe methodical training program achievement lowering risks associated.

So let’s move-ahead!

Elevated Bicycle Resistance Cycling

This technique engages through expanding common bicycle stance taken to new-horizons by adding elevated resistance with bench’s assistance.

  1. First, lie down dominated by the bench configuration – back, neck and head should be touching or least gaps minimized between cushion contours made for upper body while feet resting comfortably on extension pads.
  2. Lift legs simultaneously elevating knees towards chest until reaching approximately 60-degree angle position then proceed to straighten extending one leg out forcefully upwards meeting opposite side elbow insert twist in a explosive conjoint movement (draw elbows together shifting torso).
  3. Textbook definition: start off carefully maintaining perfect form throughout entire motion sequence shrugging shoulders forward towards ceiling actualizing continuous fluid cycling movement.

Sounds fun? Let’s do it! But first try starting slowly whilst learning how to take required movements into coordination later gradually picking-up intensity adding weights if possible upgrading its difficulty level.

Extended Leg Crunches

Stretch those limbs out and show-off those muscles!

This is an advanced exercise that requires you to extend your feet over the edge of the bench willfully stretching abs forcing them work hard during each repetition revolving high mid-intensity demand.

Conclusion

We hope this guide has equipped you with all necessary insights needed for proper usage of crunch benches effectively.

Knowing how versatile they can make your workout routine bringing transformational changes both physically as well mentally long-term makes it incredibly beneficial tool anyone serious about fitness shouldn’t miss-out on!

So what are ya’ll waiting for amigos & amigas? Head over now tone-up baby!

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