🗒️ Beginner’s Machine Abs Workout Routine
Today’s Recommended Routine Just for You!
Today’s recommended routine is
Machine Abs Beginner Routine
✋ Tips for Effective Preparation!!
- Machine exercises have a low risk of injury, but without a systematic approach, the effectiveness is limited!
- If you are a beginner, I recommend pyramid workouts. Start with lighter weights and gradually increase to the maximum weight you can handle.
- Although it is a machine exercise, warm-up exercises are essential! Make sure to warm up before starting any workout routine.
📝 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: 3 sets
Reps: 8~10 reps
Rest time: 1min 30sec
🤖 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.
V-up
How To
- Lie on the floor and straighten your arms and legs.
- Raise the upper and lower bodies simultaneously so that the upper and lower bodies become V-shaped.
- Feel the tension of your abs slowly lower the upper and lower bodies to return to the position in step 1.
Sets: 3 sets
Reps: 8~10 reps
Rest time: 1min 30sec
🤖 Let’s see what the CHAT GPT coach has to say!
Start by lying flat on your back with your arms extended overhead.
Engage your core muscles by pulling your belly button towards your spine.
Simultaneously lift your legs and upper body off the ground, reaching your hands towards your toes.
Keep your lower back pressed into the ground to avoid straining your back.
Exhale as you lift up and inhale as you lower back down to the starting position.
Start with a few repetitions and gradually increase the number as you get stronger.
Crunch
How To
- Lie on the floor with knees bent holding both hands in front of your chest or behind your head.
- Gradually lift the upper part of the body to feel the contraction of the upper abs. (At this time, the chest must be stretch open to prevent spinal injury)
- Slowly lower your upper body while feeling the tension in your upper abs.
sets: 3 sets
reps: 8~10 reps
Rest time: 1min 30sec
🤖 Let’s see what the CHAT GPT coach has to say!
Start by lying flat on your back with your knees bent and feet flat on the ground.
Place your hands behind your head, but avoid pulling on your neck.
Engage your core muscles by drawing your belly button in towards your spine.
Slowly lift your head, neck, and shoulders off the ground, while keeping your lower back pressed into the floor.
Exhale as you lift and inhale as you lower back down.
Avoid straining your neck by keeping your chin lifted and looking towards the ceiling.
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: 3 sets
Reps: 8~10 reps
Rest Time: 1min 30sec
🤖 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.
Air Bicycle Abs
How To
- Lie on your back on the floor and put your hands on the side of your head.
- Twist and lift the right upper body while pulling up the left knee.
- Lower the right upper body and left knee.
- Twist the left upper body and pull up the right knee.
Sets: 3 sets
Reps: 8~10 reps
Rest time: 1min 30sec
🤖 Let’s see what the CHAT GPT coach has to say!
Start by lying flat on your back with your hands behind your head.
Bring your knees up to a 90-degree angle and lift your shoulder blades off the ground.
Alternate bringing your left elbow towards your right knee while extending your left leg straight out.
Switch sides, bringing your right elbow towards your left knee while extending your right leg straight out.
Focus on engaging your core muscles and exhaling as you twist your torso.
Perform the exercise at a controlled pace, avoiding any jerking or swinging motions.
Decline Crunch
How To
- While lying on an inclined bench with your ankles locked, your hands are either in front of your chest or behind your head.
- 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: 3 sets
Reps: 8~10 reps
Rest Time: 1min 30sec
🤖 Let’s see what the CHAT GPT coach has to say!
Start by lying flat on a decline bench with your feet secured under the foot pads.
Place your hands behind your head, keeping your elbows out to the sides.
Engage your core and lift your upper body off the bench, curling your torso towards your knees.
Exhale as you crunch up and inhale as you lower back down to the starting position.
Keep your neck relaxed and avoid pulling on your head with your hands.
Focus on using your abdominal muscles to initiate the movement, rather than relying on momentum.
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