While men primarily use the abdominal bench to tickle out the six-pack, women in turn usually want one thing: to burn fat. However, both types of training are perfectly possible with the abdominal bench and are therefore increasingly offered in fitness studios. Of course, if you like, you can also buy a bench for your home, but the advantage of a gym is obvious: here, athletes can turn to a professional if they have any questions and also avoid mistakes that unfortunately happen all too often.
Advantages of an abdominal bench
The numerous advantages of an abdominal bench are not to be dismissed - so the exercises can be varied again and again and thus an optimal training effect can be created. However, in order for success to be apparent, athletes and users of the abdominal bench should not train too much at the beginning, because as with so many things in life, the measure of things makes sense.
Important: Nowadays, the abdominal bench is offered in different variants - but mostly with a downward inclination. In this case, the abdominal bench is now called a negative bench. However, in order to get individual benefit from the training, the bench should have the best possible padding and a good fixation for the legs, so that a good hold is given. This also has the unbeatable advantage that the legs cannot influence the exercises and the training is therefore not distorted in any way.
A workout that has it all
Anyone who works with the abdominal bench knows that these exercises can be extremely strenuous and sweaty. Already after a short time users feel the legendary muscle soreness. For this reason, the units should not be repeated too often, but completed step by step. Unfortunately, most athletes try to get the maximum out of themselves and thus overstrain their body - a fatal mistake. It is much better to complete the abdominal bench in such a way that a good feeling remains.
Crunches on the abdominal bench are among the easier exercises that users in particular should use. These are not too strength-intensive and are ideal for beginners. To do this, the athlete should also lie comfortably on the abdominal bench, with the back positioned appropriately on the pad. The feet are placed on the rack or fixed as best as possible, depending on the type of exercise. Now the palms are stretched upwards and the arms forward. Head as well as shoulder find a slight elevation, while neck and spine try to form a straight line. However, the chin is not pressed on the chest, but brought into a relaxed position. Once the final position is finally reached, the upper body can be pushed upwards - this position is held for a moment before the body is brought back to the starting position. Even when lowering at the ab bench, the upper body should be held with good tension. Depending on your taste, the workout is repeated this way between 8 to 15 times and can be slowly increased depending on your stamina.
A good workout on the abdominal bench
In addition to crunches, sit-ups are also increasingly performed on the abdominal bench. However, these are among the more strength-intensive exercises that are useful for advanced users. For this, the legs are fixed to the abdominal bench, the back lies straight on the pad. The upper body is positioned perfectly straight, while the lower back forms a slight hollow back curve. The arms are now bent and the fingertips are brought to the sides of the head. With the exhalation, the upper body straightens using only the strength of the abdominal muscles. Final position is reached when the upper body is at a 90° angle to the thighs. As the upper body is lowered, tension is maintained in the abdominals - but the shoulders do not come to rest on the abdominal bench. The exercise is then repeated until the session is complete.
You can also find more tips on training with an ab dominal bench as well as many new and used abdominal benches from various manufacturers at fitnessmarkt.de!
Published on: 21 May 2015