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Cable training for abs



Forget about sit-ups, the cable machine is a big buddy looking for a six-pack. In our Cable Exercise Guide you will find many tips on how to use the constant resistance of a cable. It is divided into three sections:

  1. Beginners: First, you will explore the benefits of cable-tipped crunching through two torso twisting exercises that are assisted by controlled arm movements to target (possibly through) both the abdominal muscles and the oblique heads hidden these love handles).
  2. Intermediate: Now is the time to hit different parts of the abdominal muscles to maximize their results. These exercises include an improved cable crunch while lying on your back, a reverse crunch for the lower abdominals, and a one-arm cable crunch for maximum contraction.
  3. Advanced: Winners are made here. Starting with a proven method, the judo throw, you will ascend with a double tension pull rope to attack the entire abdominal area. Adding a gym ball to the procedures maximizes the strength and stability of the core by lifting the cable leg before the hull with the high cable beak is under constant tension. Then it goes back to the gym ball to cope with some Russian twists and you master the art of abdominal training.

Now you can integrate them into your training. Either use them as finishers, choose two or three moves, and switch between them with minimal pause or during a session by placing them in a superset between sets of larger full-body exercises. The result will be a stronger, more stable core, ready for use in and out of the gym.

Beginner exercises on cable machines

High cable clamp

  High cable clamp "title =" High cable clamp "/> </div>
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<p>  Kneel down with a high cable and hold the handle on the head, tense your abdominal muscles, claw the Shoulders down, keep your hands in the same place beside your head, stop at the bottom of the movement, and then slowly rise back to the beginning. </p>
<h4>  One-armed row </h4>
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  One arm row

Imagine In a split position, hold a low cable in the opposite hand against your front leg Turn your torso away from the machine and slide the cable aside.

Single Arm Press

  Single Arm Press

Take a split posture a machine with a high cable at the shoulder in the opposite hand to your front leg Hold the upper body and push the cable out in front of your body.

Übun for intermediate cable machines

Low cable clamp

  Low cable crunch

Place your feet farthest from the machine on the floor and hold a deep cable in both hands on the forehead. Curl your shoulders off the ground, pause for a moment, then lower them again.

Cable Reverse Clamp

  Cable Reverse Clamp

Lie down with your feet on your back machine and place a low cable handle around your ankles. Keep your legs so that your thighs are vertical and your knees are bent 90 degrees. Bend your hips off the ground and lower them slowly.

One Arm Cross Crunch [19659024] One Arm Arm "title =" One Arm Cross "/>

Kneel down in front of the machine and hold a tall cable in your hand in front of your face Shoulders towards your knees without your body turning sideways Pause on the bottom, then slowly ascend.

Advanced Cable Machine Exercises

Judo Judo

  Judo Judo "title =" Judo Judo "/> [19659009] Stand in a wide stance. Hold a tall cable with both hands on the side closest to the machine. Turn your body away from the machine, pull the cable over your shoulder and pull it forward. Pull the cable down. </p>
<h4>  Cable Clamp </h4>
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  Cable Tuck Crunch "[=] Cable Tuck Crunch" /> </div>
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<p>  Lie between two cables and hold a handle with both hands on the head and the other around your ankles and knees should be bent 90 degrees. At the same time lift your shoulders and hips off the ground, take a break, and then lower them. </p>
<h4>  Gym ball leg raises </h4>
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  Gym ball leg lift "title =" Gym ball leg lift "/> [19659009] Lie on an exercise ball with a low cable grip around your feet. Hold a pole behind your head and stretch your legs towards the machine. Lift your legs and try to keep your upper body as steady as possible on your chest. </p>
<h4>  High Cable Carving </h4>
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  High Cable Carving

Lateral to the machine, hold a tall cable in both hands with the torso turned sideways to the side of the machine. Turn your torso and pull the cord over your body, keeping your back straight and tight.

Cable Russian Twist

  Cable Russian Twist "[=] Cable Russian Twist" /> </div>
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<p>  Lying on an exercise ball on the back of the machine, turn your upper body toward the machine and hold a low cable Hold your arms straight, twist your upper body and pull the cord to the other side of your body. </p>
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