Crunches on the upper block: training the abs correctly

Author: Timko Ilya - the ruler of the entire site and fitness trainer | more details >> Rod. 1984 Trained since 1999 Trained since 2007. Author and creator of the site tvoytrener.com. CCM in powerlifting. Champion of Russia and South Russia according to AWPC. Champion of the Krasnodar region according to IPF. 1st category in weightlifting. 2-time winner of the Krasnodar Territory championship in t/a. Author of more than 700 articles on fitness and amateur athletics. Author and co-author of 5 books.

Place in the author rating:
out of competition
(become an author)
Date:
2012-05-29
Views:
367,492
Rating:
5.0

Articles are loading...

Why medals are given to articles:

Main muscles - rectus abdominis Additional muscles - external oblique abdominal muscle Difficulty - medium

Benefits of Exercise

This exercise, which also has the additional name “prayer,” has a number of advantages:

• during the training process, the core muscles are worked out (including the muscles of the abdomen, buttocks, back of the thigh, etc.);
• the characteristics of the strength capabilities of the direct muscle category of the press increase;
• the waist visually decreases in size;
• in addition to affecting the abdominal area, the back is strengthened and posture is improved;
• for back injuries and problems with the spinal column, it is performed as an alternative to straight twisting exercises performed on a hard surface;
• excess stress on the lower back is eliminated.

Technique:

1. Kneel down in front of a high block at a distance of 1-1.5 meters. Don't forget to place a rug or soft cushion under your knees, folded several times.
2. Grab the cable and lean forward. Wrists at ear or forehead level, elbows pointing forward and down.
3. As you exhale, without jerking, begin to bend your body towards the floor, bringing your ribs as close as possible to your pelvis.
4. Take a short break at the bottom.
5. As you inhale, slowly return to the starting position, but do not lower the blocks completely.

Technique for performing crunches on the upper block

In order to receive only the benefits of training, avoiding injury and other negative consequences from visiting the gym, you must strictly follow the rules for performing the exercises.

For the exercise in question, you will need a simulator with a vertical (upper) block, used to work the muscle groups of the back, shoulders and arms. Before starting work, you need to carry out the procedure for adjusting the simulator and take the initial (starting) position.

The technique of performing the exercise consists of the following steps:

1. First of all, it is recommended to choose block weights. For beginners, it is not advisable to set a large weight, since due to the lack of the required physical training, you can get injured. It is best to consult a trainer.
2. For a more comfortable and effective lesson, you need to install a rope handle. If you do not have the required handle, you can use a standard straight or V-shaped one, which are much less convenient for performing twists.
3. Get down on your knees. Your arms should be bent at the elbows.
4. To take the initial position of the body, you must first approach the machine with your face, then grab the rope with a direct grip. If a straight handle is used, a reverse grip is recommended.
5. Next, it is advisable to tilt the body forward, slightly rounding the back, pulling the handle as close to the forehead as possible.
6. The exercise begins with twisting the body forward. The head should be lowered as much as possible, not reaching a few cm to the floor. The elbow joints should touch the knees, the torso should be as rounded as possible. The abdominal press contracts. During this period you need to exhale.
7. When you reach the position indicated in the previous paragraph, you need to hold it for 2 seconds.
8. When inhaling, you need to take the primary position of the body. You cannot straighten your back all the way.
9. It is necessary to keep all muscles tense throughout the entire workout to avoid various injuries.

You can understand how this exercise is performed correctly by watching this training video:

For people who regularly exercise at a sports center, about 4 approaches are performed, including about 15-20 repetitions of the task. Varying degrees of load affect the definition of training emphasis, depending on which result is a priority.

How to remove belly fat at home

Many people ask how to remove deposits from the upper abdomen as quickly as possible, without resorting to pills or teas for weight loss? To do this, you can choose a special diet that will include low-calorie foods. You can do gymnastics or swim in the pool several times a week. To achieve better results while playing sports, you can wear weights.

The fat layer is affected by wraps, which should be made from Dead Sea mud or blue clay. Cardio exercises will help you get rid of your belly at home. Motivation will help you achieve your goal, because it encourages a person to take action. The stronger the reason to lose weight, the faster a person will achieve results. It is important to remember that for the normal functioning of the body, you need to drink 2 liters of clean water per day.

• First signs of HIV
• What is trypophobia
• How to cook kharcho soup

Proper nutrition

How to remove the upper abdomen without strength training? A special diet for losing belly fat, which will be based on a protein diet, will help. It is important to remember: losing weight this way takes time. Meals should be fractional. Alternatively, you can take isolated protein to lose belly fat. It is a pure product obtained from soy or whey.

It is cleared of carbohydrates and fats, the isolate will nourish the body with amino acids. In order for protein to be absorbed, additional energy is needed, which the body consumes through the breakdown of fat. This protein is used during bodybuilding to maintain beautiful muscle definition. Isolate is taken only in combination with training and an individual diet.

• How to restore intestinal microflora after taking antibiotics
• Diet for candidiasis to treat the disease
• Treatment regimen for nail fungus with Fluconazole, reviews

Physical exercise

How to remove belly fat so that the sagging fold of fat turns into abs? It is necessary to include physical activity in your daily routine to lose belly fat, for example:

• Lie on the floor with your knees bent, hands behind your head. Slowly lifting your body off the floor, touch your bent knees with your elbows. Perform 20 times.
• Lying on the floor with your knees raised and bent, keep your hands behind your head. Lifting your body off the floor, touch your elbows to your knees. Perform 40 times.
• Take a stance to pump up your abs, lift your hind legs one by one and pull them towards your chest. Perform 20 times.

Variations of the exercise

There are several options for how to perform crunches on the upper block.

First variation

While performing this exercise, you should be with your back to the machine and your feet resting on it. During training, a rope handle is used in full compliance with technical instructions. In addition to the simulator, you will also need a fitness mat so that during training there is no pain in the knee joints.

How to perform this version of twisting, see this video:

Second variation

A straight handle can also be used for crunches. When using it, you will need supports for the legs, which it is advisable to raise. It is not recommended to use this variation due to inconvenience during training.

Third variation

An inclined bench is taken as a support for the legs and installed close to the exercise machine. The V-shaped handle used is taken with a comfortable grip in a standing position. Next, you need to sit down on a bench, lowering your hands behind your head. The legs are usually shoulder-width apart. This variation acts as a load on the upper abdominal muscles.

Fourth variation

Crunches on the upper block can also be performed while standing. How to do it correctly, watch this video:

Description of the exercise

The task is not to bend down completely, but to twist. All exercises for the rectus abdominis muscle are based on twisting! Alternatively, you can hold the handle in front of your forehead, or use the straps instead of the handle.

Main features

1. The main trick of this exercise is that you won’t be able to fully straighten your back (the cable won’t allow it). Therefore, the press always remains in a contracted state. Which, on the one hand, puts more stress on him. On the other hand, it leads to his rapid fatigue.

2. You don't need to go far from the block. Half a meter maximum. Otherwise the cable will pull you forward.

3. Can be done with both straps and a solid handle. The handle is usually held behind the head. You can also perform it while sitting on your knees or sitting on a bench. Who likes it more?

4. You won't be able to use a lot of weight in this exercise. Since such weight will pull you up. And it will simply be inconvenient to do. Therefore, this exercise is not for those who like to lift heavy weights.

5. To enhance the effect, you can linger for a second at the bottom point. But you can’t straighten up completely.

Common Mistakes

The most common errors are as follows:

• performing crunches using the back rather than the abdominals;
• establishing a large mass during the first training sessions;
• complete or partial failure to comply with technical recommendations;
• using only the arms to lift the weight;
• hitting the floor with your head: a stronger tilt does not increase the effectiveness of the workout, but can lead to a shift of the load from the abdominal cavity;
• insufficient tension of the torso during crunches.

To obtain the required result by twisting on the upper block, it is recommended to follow all technical recommendations for performing the exercise. Heavy loads are not recommended for beginners. Increasing weight on the machine should occur gradually to minimize the risk of injury.

Add a comment Cancel reply

You must be logged in to post a comment.

Muscle load

When performing crunches on a block, absolutely all abdominal muscles work in a complex manner. This is the main advantage of this exercise.

The key advantage of this exercise is that it uses the entire array of abdominal muscles.

Crunches on the upper block include:

• rectus abdominis muscle;
• external and internal oblique abdominal muscles;
• transverse abdominal muscles.

The obvious advantage of crunches on the upper block is that it allows you to remove unnecessary unnecessary stress on the lumbar region.

For maximum benefit, efficiency, and also to reduce the risk of injury during training, it is necessary to strictly adhere to the technique of performing the movement, which will be discussed below.

Technique for performing crunches on a block

The exercise is performed using a simulator with an upper (vertical) block. As a rule, this simulator is used to perform exercises to work the muscles of the back or arms.

First of all, you need to adjust the upper block and take the starting position:

1. Attach a rope handle for traction to the cable of the upper block. Of course, in the absence of a rope handle, you can use a straight or V-shaped handle, but they will be less convenient for twisting.
2. Place moderate weights on the machine, which will allow you to perform the exercise with the correct technique.
3. Approach the block with your face and grab the handle of the machine with a pronated (straight) grip. However, when using a straight handle, it is more convenient to hold it with a reverse grip.
4. Move 1-1.5 meters back, but no further. Slowly lower yourself to your knees, overcoming the tension of the weight of the weight, bend your arms at the elbows.
5. Bend your torso forward, slightly rounding your back. Pull the handle of the exercise machine towards your forehead. Keep your pelvis still, your back slightly rounded, and your abdominal muscles relaxed throughout the entire approach.
6. As you exhale, gently twist your torso forward, lowering your head almost to the floor. The elbows should touch the knees. Round your upper body as much as possible, feeling the contraction of your abdominal muscles.
7. At the lowest point of the amplitude, hold your position for 1-2 seconds.
8. As you inhale, slowly return to the starting position. Do not straighten your back completely.

Do 3-4 sets of 12-20 reps. By adjusting the degree of load, you can shift the emphasis to the abdominal muscles.

A set of exercises for the upper abs

The remaining exercises are no less effective, as they help strengthen the muscles of the upper abs in combination with standard crunches:

• Lie on the floor with your right leg bent at the knee - it will be your supporting leg. Raise your pelvis, keeping your left leg parallel to the floor. Perform 15-20 repetitions with each leg.
• Sit down, place your arms in the east-west direction so that they are supporting, while your legs stand slightly wider than shoulder width. Raise your pelvis to a height parallel to the floor and lower it. This exercise can be performed at a good pace, for example, alternating with smooth crunches, doing 20 repetitions.
• An effective exercise is backbending. Lie facing the mat with your arms and legs extended. Start by gently lifting your arms and legs at the same time without any excesses. Do not try to raise your arms and legs to the sky, but stretch and stretch and you will feel the tension and, accordingly, the work of the abdominal muscles.

• “Scissors” work extremely effectively on the upper abs: lie on the floor, raise your legs and begin to cross them alternately. An important point: the lower above the floor you perform this exercise, the more effective the work on the upper abs will be.
• The “bicycle” is a simple exercise that works your upper abs, whether you pedal while lying on the floor or simply alternate between pulling your leg toward you and extending it above the floor.
• “Bridge” is a childhood exercise that will inevitably help you in the fight for spectacular abs. The bridge can be done by stretching your arms. The main thing is to feel the press and freeze in this position, starting from 30 seconds and above.

• Lie on the floor, raise your legs perpendicular to the floor and place your hands under your hips. Spread your legs as much as possible and return them to their original position - the muscles of the upper abs will “burn”.
• Vacuum is a great exercise that will easily make your abdominal muscles shake up and throw away excess. Moreover, this exercise can be done lying down, sitting on the couch, working at the computer, or while driving. You simply make sure that you are sitting upright and take a deep breath in with your “belly” with the obligatory feeling that your stomach is about to touch your spine. We did it, held for 30 seconds and exhaled. Do 3-4 approaches.

In addition to the above exercises, you should not neglect the plank, as it has a general strengthening effect on the entire torso as a whole. It’s good to finish a cycle of upper abdominal exercises with a plank, and you can do different variations of it:

• on the elbows;
• on outstretched arms;
• lateral;
• moving from classic to side.

The main thing to remember is that you need to stay in the plank for at least 30 seconds. You can clearly see the correct technique for performing the plank in the video:

We strongly recommend that you read our next article: how to pump up your lower abs (the correct technique for doing the exercises).

https://youtu.be/LO4lBTzm03M

We work out the abs at home

We’ll make you happy – you don’t need to go outside, everything can be done at home. We will need:

• fitness mat (required);
• inclined bench for the press (optional, but it’s better to have one);
• 1-2 dumbbells with weights.

Exercises on the mat: twisting and lifting the torso

We close the windows so that there is no draft. You will need to lie down for 5 minutes or more. During this time you may get blown away. Lay out the mat and lie down on it with your back:

1. Place your hands behind your head or cross them over your chest.
2. We bend our legs at the knees, or throw them on a chair, sofa, bed.
3. As you exhale, we raise the body, while inhaling we lower it. Raise your body to the highest possible point. For beginners, it is enough to slightly bend your back at the top, raising your head.
4. We do 2-3 sets of 15-30 times. On the first day, you can do 1 set of 30 repetitions.

You need to bend your legs in order to press your lower back to the floor. If your legs are straight, your buttocks will get in the way and your lower back will arch.

Exercises that involve lifting and bending the upper body are aimed at training the upper abs. To pump up your lower abs, you need, on the contrary, to raise your legs. However, we remember that the abs are a solid muscle, so its lower section always works together with the upper one. In the above exercise, you can increase the load on the lower area by raising your legs in the air.

While pumping the upper abdomen, you must not forget about the lower abdomen. To do this, we recommend doing the second abdominal exercise at home – the tuck. She looks like this:

1. We lie down on the mat. The arms are extended upward (it turns out parallel to the floor), or along the body (this option will be noticeably easier). Feet are on the floor.
2. We begin to simultaneously move the knees and arms with the body towards each other. Place your hands behind your knees. Legs need to be slightly bent. You won't be able to do the exercise with straight legs. Don’t forget to breathe correctly: exhale as you go up, inhale as you move back.
3. The fulcrum for your body at the top point is the pelvis. Your task is to maintain balance so as not to fall on one side.

Here’s another interesting version of the exercise that you can use to pump up your oblique abdominal muscles at home:

1. We lie on our backs. Knees bent, feet on the floor or propped up on a sofa, bed or chair.
2. Hands behind your head with elbows to the sides (this is the only way).
3. We twist the body and reach the right knee with the left elbow. We lower ourselves to the starting position.
4. We stretch our right elbow to our left knee. In this case, the knees do not move (feet on the floor), and movements are carried out by twisting the body.

Thus, the upper abs and oblique muscles, located just on the sides of the upper part, work. Let's breathe correctly!

If you want to simultaneously pump up your lower abs, you can use the option of lifting the body and legs bent at the knees. At the same time we move the elbow and the knee of the same name towards each other. It turns out that each repetition of the exercise involves one side of the upper and lower abdomen.

It is much easier to pump up your abdominal muscles at home (both the lower and upper abs) if you buy an incline bench for the abs. With its help you can work with additional weight. In this case, the load will be higher and the muscles will grow faster.

If you start lifting weights, you should not lift two parts of your abdomen in one day. Do one thing at a time, it will be difficult to pump up both parts at once. It's easier to lose a couple of kilograms of fat so that the cubes become more visible.

Home exercises for obese people

It is known that overweight people find it difficult to pump up their abs due to frequent back pain (or it is simply difficult to do the exercises). Therefore, you should increase the load gradually. Two or three approaches of 15–30 times in this case will be enough. Do it 10 times in the first week. Each time, try to raise your body higher.

Start with a normal lying up and crunch with your elbow going towards your knee. Then alternate between raising your knees and body. This concludes your belly workout.

If you do everything correctly, then after 2-3 weeks you will be able to do the fold several times, and the lower abs, together with the upper ones, will noticeably strengthen.

Now let's look at exercises for the upper abs that can be performed in the gym.

If you lack motivation at home, purchase a membership to a fitness club. There you will have an external will in the person of a coach who will not only create a training program for you, but will also monitor its implementation.

https://youtu.be/Q9JbXHrsu3o

Recommendations

The main mistake that beginners make when performing cable crunches is that they confuse this exercise with bending. Bending practically does not affect the abdominal muscles, transferring the main tension to other muscles. This makes crunches useless.

• When you do crunches, be sure to round your back from your lower back to your shoulders. At the same time, avoid creating a arch in the lower back. If you do the exercise with a straight back, the entire load from the press will be transferred to the back muscles.
• Do not pause too long or linger at any point in the amplitude. One repetition should follow another until the very end of the exercise. Rest is only necessary between sets.
• At the lowest point of the amplitude, the elbows should approach the knees, but you should not pull the weight down with your hands. The arms are simply a “coupling” between you and the machine; only the abdominal muscles make the effort. Many people try to bend down too low, literally touching their forehead to the floor. In fact, excessive bending not only does not make the exercise more effective, but, on the contrary, does not allow the muscles to work correctly.
• Try to keep your abdominal tension throughout the entire exercise.
• Keep your torso in one position. Rocking your body will result in some of the load going to your hips.
• Don't use heavy weights. Blocks that are too heavy can cause strain in your arm muscles, injure your elbow joints, and simply pull you up, preventing you from completing the exercise fully. To prevent this, choose the optimal weight.

Like other abdominal exercises, cable crunches should be performed at the end of your workout. The session should end with stretching.

Twisting on the upper block effectively affects the superficial and deep abdominal muscles. Regularly performing this exercise will allow you to achieve the desired six-pack, reduce your waist and give your stomach an ideal shape. It is perfect for both beginners and advanced athletes.

Ab crunches: correct technique

The key parameter of cable crunches is the maximum range of motion. You should not be hampered by a too short piece of rope or a pulley weight limiter. The weight in the exercise should be moderate—you should never lift yourself off the floor.

1. Grasp the rope, step back a few steps and kneel down. Bend your elbows at a right angle. Lean forward, arching your back slightly. Shift your body weight onto your knees and toes, as if hanging from your arms (but without straining them). Feel the tension in your abs.

2. As you exhale, using your abdominal muscles, slowly twist until your elbows touch the floor or knees, constantly feeling the work of your abs. At the lowest point, the back should be slightly rounded. After a short pause while inhaling, slowly return to the starting position.

Complicated variation

To engage the oblique abdominal muscles, do not bend vertically downwards, but turn to the right or left side alternately. Point your right elbow towards your left knee, and vice versa. In this case, your free hand can be held either behind your back or on your knee.

Common mistakes

It is important to ensure that when performing crunches on blocks, the elbows do not extend and the position of the shoulders does not change, otherwise the load will fall on the arms and latissimus dorsi muscles, turning the exercise into something like a pullover. The movement should be carried out precisely by the abdominal muscles.

The pelvis should remain motionless during movement. The movement in the exercise starts from the lower back, as with a regular twist. If you begin to shift your pelvis and move it forward, the bulk of the work will shift from the abs to the hip flexors.

How many repetitions should I do?

To increase abdominal muscle strength and achieve massive abs, perform 3 sets of 6-10 repetitions. To work on the relief of your abdominal muscles, perform 3-4 sets of crunches on blocks with a high number of repetitions (from 12 to 25) and a lower working weight.

The exercise can be performed in every workout; it is important to ensure that its analogues (for example, reverse crunches) are not included in the program. A good addition to crunches on the upper blocks would be a plank or the aforementioned vacuum in the abdomen.