What muscles does the Machine Crunch work?

The Machine Crunch primarily works your mięsień prosty brzucha.

What equipment do I need for the Machine Crunch?

You need Maszyna to perform the Machine Crunch.

How many sets and reps should I do for the Machine Crunch?

A typical prescription for the Machine Crunch is 3–4 sets of 10–15 reps. Rest about 45–75 seconds between sets.

Is the Machine Crunch good for beginners?

Yes. The Machine Crunch is a beginner-friendly movement, so it is a good choice when you are starting out, as long as you keep the load light and focus on form.

Exercise library · Core

Machine Crunch.

Obciążony brzuszek na maszynie, który obciąża brzuch poprzez zgięcie tułowia.

PoczątkującyMaszyna

Liczby

Serie

3–4

Reps

10–15

Przerwa

45–75

Mięśnie

Primary

Mięsień prosty brzucha

Krok po kroku

Jak wykonać to ćwiczenie.

Krok 01
Wyreguluj siedzisko i chwyć uchwyty lub wałki.
Krok 02
Oprzyj klatkę piersiową o wałek.
Krok 03
Zegnij tułów do przodu wbrew oporowi.
Krok 04
Zaokrąglij kręgosłup, aby napiąć brzuch.
Krok 05
Napnij na dole.
Krok 06
Wróć powoli do rozciągnięcia.

Co odróżnia dobre od świetnego

Wskazówki eksperckie.

Wykonuj ruch brzuchem, a nie biodrami.
Kontroluj fazę powrotu.
Unikaj ciągnięcia ramionami.

Common questions

Questions, answered.

What is the Machine Crunch?: Obciążony brzuszek na maszynie, który obciąża brzuch poprzez zgięcie tułowia.
What muscles does the Machine Crunch work?: The Machine Crunch primarily works your mięsień prosty brzucha.
What equipment do I need for the Machine Crunch?: You need Maszyna to perform the Machine Crunch.
How many sets and reps should I do for the Machine Crunch?: A typical prescription for the Machine Crunch is 3–4 sets of 10–15 reps. Rest about 45–75 seconds between sets.
Is the Machine Crunch good for beginners?: Yes. The Machine Crunch is a beginner-friendly movement, so it is a good choice when you are starting out, as long as you keep the load light and focus on form.