Doing the Cable Crunch (Part 2)
Posted by Gypsy in Bodybuilding on 11 13th, 2009 | no responses
Last week we’ve discussed the first part of the proper cable crunch exercise, and we focused on how to start the crunches. Now, it’s time for some action!
- From the starting position, curl the trunk like you want to touch elbows to thighs. If your elbows hit the floor, then your curl is not correct. Try to target the thighs instead of the floor. There are instances when the elbows would not reach the thighs, but that’s fine. Just don’t make the elbows reach the floor.
- While doing the curls, round out your back. Keeping the back arched will make it difficult for you to achieve the right form. When curling, flex your back, just like the cat-back or camel-back exercises. In cable crunches, your back should form an arch when not doing the curls, and later round once you start curling. Your back should still be parallel to the floor within the range of arching and curling.
- At this point, the back should be rounded and the elbows are reaching the thighs. You will then feel exhausted as the abs will start burning. Force a few more crunches, and afterwards hold your position for two seconds.
- Release your body from the crunch and return to your starting position. Remember that while doing the crunches, your forearms should be placed on the sides of your head. If you do these steps correctly, your abs will soon burn between 20 and 35 reps.
- When your elbows feel uncomfortable, stick them out occasionally. Over time they will get used to the tension and would no longer make you feel uncomfortable.
- Take a rest for 1-2 minutes, then repeat the routine for 2-3 more sets in each session.
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