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Find out here everything about Cable crunch.
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In this article we are going to show you how to make Cable crunch:
Learn Cable crunch just in 5 seconds: Video
Summarized explanation
In a lateral position, we grasp the handles on the cable from the high pulley and pull towards the outside foot.
Step by step
1-Standing perpendicular to the high pulley, grab handles of the cord with both hands.
2-Twist trunk and elevate hands towards the farest foot.
3-Return slowly with controlled speed.
| Must Straight back and semiflexed knees |
Don´t Abrupt movement |
Tips To do the exercise in a more easy way, flex elbows. |
Extended Explanation
Fix cable on a high pulley station , grasp it with both hands and lie with your left side towards the machine and feet separated parallel to the width of shoulders. Without flexing the elbows, pull the cable down and towards opposite foot. Return to starting position. Finish all repetitions on one side and then change to other side to complete the series.
Basic Muscles Explanation
The oblique muscles participate in trunk twists and torso lateral flexions. These muscles are internal and external and cover the front and lateral part of the abdomen, from the abdominal rectus to the major dorsal and its fibers are located diagonally in a V form. Located directly underneath the external obliques, the internal oblique fibers form an inverted V . On the other hand, the large and fine abdominal rectus goes vertically and lenghtwise on the abdominal wall, starting in the pubic bone and ending in the cartilage of the fifth, sixth, and seventh ribs and the breastbone. The two halves are separated by a parallel tendinose band, crossed by three tendinose lines that create the divisions we commonly see in a middle reduced and defined section.
Muscles & Joint Actions
In trunk rotations and lateral flexions we are using the external oblique and the abdominal rectus. Exhaling at the end of the movement stimulates the fibers of the mentioned muscles.
Sport Uses
The practical use of this exercise is justified in sports like boxing, shot-put, javeline throwing among others, due to the use of muscles that make the trunk rotate.
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