toresonic.blogg.se - Abs cable crunch

🥈 The SIDE BEND ranked #1 for obliques by a wide margin in study 3, the only one in which it was included. Hands behind or beside your head, but not pulling your head forward, is a good compromise between the two. Keeping your arms straight or nearly so in the over-the-head position provides greater resistance than arms folded on your chest. Arching your back on a ball provides for a longer range of motion than a traditional crunch. 🥇 The STABILITY BALL CRUNCH, a top five abdominal exercise, ranked high in the two studies (1 & 2) in which it was included. With virtually no resistance, twisting can stretch your core, but it’s not adding oblique muscle or subtracting fat. 👎 BROOMSTICK TWIST This old-school “waist trimmer” ranked the worst of any supposed ab exercise tested. None seem to be in production anymore, but if you’re tempted to grab one on eBay, don’t. Several devices were tested in studies 1, 2, and 5. Step right up, and behold the miracle gadgets! Guaranteed to easily melt away fat and sculpt in abs! Or so the infomercials promised. 👎 AB ROCKER, AB CIRCLE PRO, and AB REVOLUTIONIZER.

We suspect this exercise-which increases tension the more you contract but can lose it quickly afterwards-is difficult to do in a manner that sustains a lot of ab activation. exercise tubing pull) This is a crunch while holding a band or tubing behind or above your head. The same can be said for sit-up variations, like decline sit-ups, Roman chair sit-ups, etc. The sit-up involves the hip flexors too much and just isn’t a very effective abdominal exercise. But then the verdict was already in last century, and it keeps coming in, again and again and again. 👎 SIT-UP The sit-up was only included in study 4, and it didn’t fair well. You can also start with straight legs and bend them as you fatigue. Keep your legs bent until you’re strong enough to use straight legs. ✅ The straighter (and longer) your legs are, the greater the resistance. (It’s also contrary to much “expert advice,” which incorrectly tells you to keep your torso rigidly horizontal.) Doing it in this way, without swinging, maximally activates your abs. ✅ The important thing is to raise your knees as high as possible so that your butt comes up and your spine curls forward. (For good measure, here’s EMG study 5 that ranked it the highest for rectus abs of any ab exercise.) You can also do these while simply gripping an overhead bar, but don’t if your grip is the weakest link. Whether performed hanging with arm straps or in a captain’s chair with your forearms balanced on pads, leg raise with your upper body vertical was the only exercise to rank high in all four studies-though, other than the crunch, it was the only exercise in all four studies. Best for obliques: pike (with Power Wheel). Second for lower abs: vertical leg raise (hanging). The roll-out (with Power Wheel) nearly tied it and was best for lower abs and second best for external obliques.

The incline curl-up (called “incline reverse crunch”) ranked best for upper abs.

EMG study 4: Rafael F Escamilla, etc., 2006, 21 men & women, 12 ab exercises.

The crunch (with arms extended) ranked highest for upper abs, the vertical leg raise (hanging) ranked highest for lower abs, and the bicycle crunch ranked high for lower and upper abs.

EMG study 3: Boeckh-Behrens & Buskies, 2000, 10 men, 12 ab exercises.

This study didn’t distinguish between upper and lower abs. Third for rectus abs: stability ball crunch. Two exercises ranked far above the others for both rectus ab and oblique activation: vertical leg raise (captain’s chair) and bicycle crunch.

EMG study 2: The American Council on Exercise, 2001, 30 men and women, 13 ab exercises.

Second best for upper and lower abs was the stability ball crunch, but the vertical leg raise (both hanging and captain’s chair) virtually tied it for lower ab activation. One exercise ranked highest for both upper and lower rectus abs (and second highest for obliques): incline curl-up.

EMG study 1: The American Council of Exercise, 2014, 16 men and women, 15 ab exercises.

We reviewed all of these studies and narrowed our principal focus to four: Also, different electromyography (EMG) tests-which measure muscle activity via electrodes and a machine-focus on different exercises. This is mostly because, with the small range of motion of the abs, form is crucial to maximally activate the muscles.

The results can be confusing with sometimes conflicting studies. Abdominal exercises have been researched a lot.