🗒️ Advenced’s Machine Abs Workout Routine
Today’s Recommended Routine Just for You!
Today’s recommended routine is
Advanced Abs Routine
✋ Tips for Effective Preparation!!
- If you are an advanced trainer, try incorporating advanced exercises such as freeweights, compound movements, or high-intensity interval training (HIIT) into your routine for better results.
- Continuously using the same exercises and machines can decrease effectiveness, so maintain overall muscle balance by using a variety of machines!
- Don’t get too comfortable with your training routine. Always search for and challenge yourself with new exercises or training methods!
📝 Exercise list
Click on the exercise for detailed instructions.
Abdominal Crunch Machine
How To
- Sit on the machine and put your feet on the footrest.
- Keep in mind that your lower body shouldn’t move during the exercise.
- While holding the grips, feel the tension in your abs and lean your upper body forward.
- Slowly return back to the starting position with keeping the tension in the abs.
Sets: 5 sets
Reps: 10 reps
Rest time: 1min
🤖 Let’s see what the CHAT GPT coach has to say!
Start with a light weight and gradually increase as you get stronger.
Keep your back straight and your core engaged throughout the exercise.
Exhale as you crunch forward and inhale as you return to the starting position.
Avoid pulling on your neck or using your arms to lift your upper body.
Focus on using your abdominal muscles to initiate the movement.
Perform the exercise in a slow and controlled manner to maximize effectiveness.
Cable Side Bend
How To
- With your legs shoulder-width apart, hold the cable in one hand.
- As you inhale, slowly bend your lower back in the direction of the hand holding the cable.
- Keep your abs tight while keeping your back straight.
Sets: 5 sets
Reps: 10 reps
Rest time: 1min
🤖 Let’s see what the CHAT GPT coach has to say!
Start with a light weight and gradually increase as you get stronger.
Keep your core engaged and maintain good posture throughout the exercise.
Focus on the side muscles, not the arms, when performing the movement.
Control the movement and avoid using momentum to swing the weight.
Breathe out as you bend to the side and breathe in as you return to the starting position.
Perform the exercise in a slow and controlled manner to maximize effectiveness.
Toes To Bar
How To
- Hang from the bar with your arms shoulder-width apart.
- Keep your abs tense and lift your toes vigorously.
- Until the toe touches the bar, give tension to your upper body and back so that body won’t shake too much.
sets: 5 sets
reps: 10 reps
Rest time: 1min
🤖 Let’s see what the CHAT GPT coach has to say!
Start by hanging from a pull-up bar with your arms fully extended.
Engage your core and lift your legs up towards the bar, keeping them straight.
As you lift your legs, try to touch your toes to the bar.
Control the movement on the way down and avoid swinging or using momentum.
Focus on using your abdominal muscles to initiate the movement.
Start with a smaller range of motion and gradually increase it as you get stronger.
Hanging Leg Raise
How To
- Straighten the upper and lower body while hanging from the pull-up bar or iron bar.
- While maintaining the position, bring your knees to your abs level.
- While maintaining the tension in your abs, lower your legs and return to the starting position.
Sets: 5 sets
Reps: 10 reps
Rest Time: 1min
🤖 CHAT GPT 코치의 의견을 들어볼까요?
Start by hanging from a pull-up bar with your arms fully extended.
Engage your core muscles by pulling your belly button towards your spine.
Keep your legs straight and slowly raise them up towards your chest, using your abdominal muscles.
Pause for a moment at the top of the movement, squeezing your abs.
Lower your legs back down slowly and with control, maintaining tension in your core.
Repeat for the desired number of repetitions, focusing on maintaining proper form throughout the exercise.
Weighted Decline Crunch
How To
- Lie on an incline bench, anchor your ankles, and hold the weight with both hands.
- Gradually lift only the upper part of your back, not the entire back, and feel the contraction of the upper part of the abdominal muscles. (At this time, expand the chest to minimize spine damage.)
- Slowly come down while feeling the tension in your upper abs.
Sets: 5 sets
Reps: 10 reps
Rest time: 1min
🤖 Let’s see what the CHAT GPT coach has to say!
Start with a light weight and gradually increase as you get stronger.
Focus on engaging your core muscles throughout the entire movement.
Keep your lower back pressed firmly against the bench to avoid strain.
Exhale as you crunch up and inhale as you lower back down.
Avoid pulling on your neck or using your arms to lift your upper body.
Perform the exercise in a slow and controlled manner for maximum effectiveness.
Weighted Abdominal Hip Thrust
How To
- Lie down on a bench or on the floor with your back.
- With your arms fixed to prevent upper body movement, press down with your core muscle to keep your lower back from arching.
- Hold the dumbbells with both legs and lift both legs up to be perpendicular to the ground.
- While feeling the stimulation in your lower abs, lift your pelvis upward.
- Maintain the position for 1-2 seconds before returning to the starting position.
Sets: 5 sets
Reps: 10 reps
Rest Time: 1min
🤖 Let’s see what the CHAT GPT coach has to say!
Start by lying on your back with your knees bent and feet flat on the ground.
Place a weight plate or dumbbell on your hips to add resistance.
Engage your core and glutes as you lift your hips off the ground, pushing through your heels.
Squeeze your glutes at the top of the movement and hold for a second before slowly lowering your hips back down.
Keep your back flat and avoid arching or rounding your spine throughout the exercise.
Start with a lighter weight and gradually increase the resistance as you get stronger.
Here’s Another Recommended Routine for You
Kettlebell
Whole body
Advenced
