Highpulley crunches

Muscles Crunches

ACTION OF THE ABDOMINAL MUSCLES

Kneel in front of the machine, holding the handle behind the neck:

• Exhale and roll the spine as you lower the sternum toward the pubis.

This movement is never performed with heavy weights. Concentrate on feeling the muscles contract, mainly the rectus abdominis, in order to focus the work on the abdominal core.

Kneel in front of the machine, holding the handle behind the neck:

• Exhale and roll the spine as you lower the sternum toward the pubis.

This movement is never performed with heavy weights. Concentrate on feeling the muscles contract, mainly the rectus abdominis, in order to focus the work on the abdominal core.

ACTION OF THE ABDOMINAL MUSCLES

Peetoralis major Serratus anterior Latissimus dorsl External oblique Rectus abdominis Iliac crest Gluteus medius Pyramidalis Iliopsoas

Tensor fascia lata

Pectineus

Quadriceps, rectus femoris Sartorius

Greater trochanter Gluteus maximus Fascia lata, iilotibiai band machine crunches ( 1

machine crunches ( 1

Latissimus dorsi Serratus anterior

External oblique

Rectus abdominis

Umbilicus And Sternum

RECTUS ABDOMINIS MUSCLES

5th rib

Rectus abdominis

Tendinous inscription

Umbilicus

Sternum

Head of

Pyramidalis

Inguinal ligament

11th rib 12th rib

Anterior superior iliac spine

Umbilicus And Sternum Model

Greater trochanter

Latissimus dorsi Serratus anterior

External oblique

Rectus abdominis

Quadriceps, vastus lateralis Gluteus medius Tensor fascia lata

Fascia lata, iliotlbial band Biceps femoris, short head Peroneus longus Extensor dlgitorum longus

Greater trochanter

Soleus

Pectorals major Quadriceps, rectus femoris

Quadriceps, vastus medlalls

Patella Sartorius

Tibialis anterior Gastrocnemius, medial head

5th rib

Rectus abdominis

Tendinous inscription

Umbilicus

Sit at the machine, grasp the handles, and position the feet under the pad:

• Inhale and roll the spine, trying to bring the sternum to the pubis.

• Exhale at the end of the movement.

This exercise allows you to adjust the weight, or workload, to your ability. To avoid risk, beginners should use light weights. Well-trained athletes can use heavier weights.

RECTUS ABDOMINIS MUSCLES

Sternum

11th rib 12th rib

Head of

Pyramidalis

Inguinal ligament

Anterior superior iliac spine

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