Straight and side crunches on machines for perfect abs. Twisting in the simulator, crunching on the press on the simulator. Exercise machine for twisting the body

Thanks to abdominal exercisers, you can even get a perfect flat stomach or sculpted abs at home. The article will help you understand what kind of sports equipment there are for your home and how to properly pump up your abs without going to the gym or turning to professional trainers for help, and will also dispel popular myths associated with getting the coveted abs.

Benefits of abdominal exercise machines

In order to keep your abdominal muscles in good shape, you don't have to go to the gym. Many people give up such activities in favor of home workouts.

The latter have a number of undoubted advantages:

• saving on a gym membership;
• allow you to conduct classes more often;
• saves your time - you don’t have to travel to the gym and back;
• The gym's work schedule does not limit you - you can study at any time;
• train at a rhythm convenient for you and when you are in the mood;
• the opportunity to set your own atmosphere for classes - for example, turn on your favorite music, etc.;
• hygiene – only you use the training equipment;
• you will not be distracted by strangers;
• you don't need to care about appearance– you can study in a comfortable home suit;
• independent determination of the load and duration of the lesson.

Why use exercise equipment to develop muscles?

If you decide to train your abs at home, you need to keep in mind that abdominal exercises will not always give you desired effect. At the initial stage, the load from them will be quite enough. But in the future you will need special exercise machines for the press.

They have a number of advantages:

• allow you to perform a variety of exercises for high-quality muscle pumping;
• more productive than classical exercises;
• allow you to increase the load level;
• allow you to use all the muscles at once (obliques, serratus), and not just the upper abdomen;
• effective and take into account the anatomical and biochemical characteristics of the body;
• reasonable price.

Equipment for the press

- this is a whole line of diverse sports equipment. This fitness equipment is specialized and aimed at solving specific problems. With its help, you can accurately and efficiently train the abdominal and back muscles.

Simple but quite popular sports equipment for the press. It is a wheel (sometimes double) with two handles. It is used by both amateurs and athletes due to its effect on many muscle segments of the body and various body systems. Average price: 250-700 rubles.

There is also an option to use instead of special sports equipment improvised means.

The main disadvantages of homemade equipment are that it can be unsafe or may not provide required load. Also, homemade equipment does not always provide adequate comfort when performing exercises.

Myths about abdominal muscles

When pumping up their abs, many are guided by erroneous knowledge. This interferes with productivity and delays achieving results.

The most common myths include:

• For the top and lower press different exercises are needed. This is not entirely true. Any abdominal exercise strains the entire rectus abdominis muscle. Therefore, you will not be able to pump up only a separate section of it.
• Crunches are more effective than exercise machines. This is another common misconception. The effect of the exercises is almost the same, but crunches are less safe. When the lower back rises from the floor, the pelvic flexor muscles are also activated. Their systematic overvoltage affects hip joints. The result is lower back pain. Thanks to simulators, this load is reduced.
• More repetitions - more cubes. In fact, this option is suitable for those who want to achieve flat stomach. If you are interested in cubes, you will have to work with additional weights. In this case, about 10 repetitions will be enough for you.
• Strength exercises burn fat. This is wrong. The desired relief is achieved through diet.
• Back pain - from lifting the body while sitting. It is not the exercise that leads to an unpleasant result, but its incorrect execution. The pace should be calm, the climbs should be done smoothly, without jerking. You should not do many repetitions.
• Rotations of the body on the shoulders - . The effect of the exercise is actually small. In addition, a fast pace is bad for the lower spine.
• Training should be daily. This is wrong. The press needs rest. Therefore, three intensive classes per week will be quite enough.

To download or not to download

Working out your abs is good for health and strengthening the whole body. You can also do this at home. The main thing is to perform all the exercises clearly and correctly, so as not to harm the body and make the workout as productive as possible.

Try not to overdo it or overwork your muscles. It is enough to exercise 3 times a week. If possible, use exercise equipment. They will increase productivity, make classes more effective and interesting.

The Army of Sports company will design, manufacture, supply and install outdoor sports equipment ( street exercise equipment, horizontal bars, parallel bars, monkey bars, wall bars), street park benches, bicycle racks, Workout exercise machines both in Moscow and throughout Russia.

Sports equipment and MAFs for parks and streets are presented in a convenient catalog and sorted by category. All models are supplemented detailed description indicating the price and important operational characteristics (weight, dimensions, maximum load, materials used, etc.).

PARK STREET EQUIPMENT AND SPORTS EQUIPMENT

street park benches, street trash cans, flowerpots, bollards, bicycle racks, street exercise equipment, Workout

KEY ADVANTAGES

We design and manufacture MAFs in accordance with GOST and standards adopted in the territory Russian Federation, and also sell sports equipment of our own production.

ALL PRODUCTS ARE DIFFERENT:

• long service life;
• reliability and safety;
• ease of maintenance;

• individual design;
• full functionality;
• compliance with GOST.

WHEN MANUFACTURING MAF
MATERIALS ARE USED AND CONSIDERED:

• St3 steel and stainless steel, corten steel, etc.
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• Polymer powder painting in a polymerization chamber, priming and galvanizing, processing of corten steel.
• Treatment of wood with protective impregnations and rot-resistant varnishes, providing an attractive appearance.
• Fittings (bolts, nuts, screws, anchors, studs, etc.) are selected in accordance with the established standard and conditions of use, ensuring safety and an attractive appearance.

• The conditions in which the product will be used are taken into account.
  Fittings (bolts, nuts, screws, anchors, studs, etc.) are selected in accordance with the established standard and conditions of use, ensuring safety and an attractive appearance.
• Packaging of equipment in accordance with the requirements for this type of goods, ensuring the integrity of the goods during transportation and proper storage.
• Design according to the Customer's requirements (specify conditions).
• Products according to GOST

Products are created in accordance with current standards, as evidenced by the quality and safety certificates they receive. It is also important that the prices of the models are not inflated. Thanks to this, our products are available to all categories of our customers.

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We also provide warranty and post-warranty customer support. Any product can be used for a long time.

Contact us! You will definitely be satisfied with your cooperation with the Army of Sports company!

As with other strength exercises, when doing crunches on a machine it is very important to follow correct technique. This will help avoid injury and will also contribute to maximum development of the abdominal muscles. To perform twisting you need:

1. Select not heavy weight and sit in a crunch machine. The legs are fixed in one position, and the hands should grasp the handles. It is advisable to bend your arms at an angle of 90 degrees. This is it starting position to perform crunches.
2. During exhalation, the legs rise and upper part the body is twisted. It is very important to ensure that the movement is not very fast. The legs and feet should be in a relaxed state, and the abs should be as tense as possible. To improve muscle function, you need to constantly think, focusing on them.
3. It is necessary to take a short pause, and as you exhale you can return to the original position of the body.
4. Perform the required number of repetitions of crunches.

It is important to understand that you should not use too heavy a weight. It is better to take a weight that will allow you to do 20 repetitions with little stress.

Safety

It is very important to follow safety precautions when twisting. Under no circumstances should you make jerking movements. They can lead to psoas muscles will stretch and strain too much. A lower back that is too weak can injure itself when it cannot bear the required weight.

The legs must remain motionless, since their inclusion in the work significantly reduces the amount of load transferred to the press. Also, during too sudden movements there is a high risk that the knees will be overstrained.

Common mistakes

One of the most common mistakes made by beginners is the hope that crunches on the machine will help remove excess fat. body fat from the stomach. This common myth has long been circulating among novice athletes. The fact is that you can pump up a very strong and sculpted abdominal press, which will be hidden under a layer of fat. In order for muscles to become noticeable, it is necessary to combine cardio exercises with strength ones. This is the only way to get your body in good shape.

Beginning athletes often set the weight too heavy., hoping to “pull” it out with jerks. Few people understand that heavy weight combined with jerking often leads to unpleasant injuries. To avoid this, at first it is necessary to install minimal weights.

As for performing the exercise, it should be done at a moderate pace. You should never be in a big hurry.

Equipment

This type of twist is performed on special simulator. Such machines are available in many gyms, since the abs are one of the large muscles that require careful development. The aggravating role is played by the blocks located in the simulator, so the athlete does not have to take additional weights.

To protect your lower back from injury, you can use an athletic belt. It will securely fix the muscles in the lower spine, preventing them from moving during crunches.

This exercise is very similar to regular crunches, performed lying on your back with legs bent, raised up. However, this machine has one important advantage: the athlete can easily change the weight used for weights.

At the top point of the amplitude, if the design of the simulator allows, you need to arch your back strongly. This will allow you to further tighten your abdominal muscles during the stretch. It is important to remember that when performing the exercise itself, it is important not just to bend your back, but to twist, because the lower back is responsible for bending, not the abdominals.

When working on the simulator, it is better to select a weight that will allow you to perform 10-15 repetitions without problems. To improve the effect of twisting, you can linger at the lowest point of the amplitude or slightly straighten in the starting position, leaving the abdominal press in constant tension.

Video

Video clip for illustration:

Conclusion

Crunching on a machine is the most best exercise used for work abdominals. The machine itself can put a serious load on these muscles, but the range of motion is significantly limited. If an athlete needs to create a maximum amplitude of twisting and untwisting, he should try pumping his abs on a block machine. It allows you to perform more natural movements.

Nowadays, there are many types of fitness training, diets, salon treatments, and all of them are aimed at losing weight and creating ideal forms figures. Unfortunately, the desire of many is “broken” by the need for regular holding of such events, the too slow appearance of the effect, and the difficulties of forced hunger strikes. It is for this reason that there are so many people in the world who dream of losing weight, but do not achieve their cherished goal.

To get quick and impressive results, experienced athletes advise developing and constantly following a program. proper nutrition, as well as “give up” efforts to work out problem areas bodies. Most often, especially in women, these are the stomach and waist. Flat tummy or embossed cubes is an individual choice, but the most effective way to “make” a beautiful and attractive torso, and also to reduce the cost of time and effort, is with special devices - sports equipment.

What devices for pumping up the press exist?

Abdominal exercise machines are indispensable if it is not possible to spend time in the gym, since due to their ease of use they can also be used at home. They are also ideal for those who are tired of long exercises or are too lazy to remember their sequence. Finally, training on simulators is very effective, and the choice of sports equipment in modern stores is huge. Can be purchased as a multifunctional training device different parts body, or you can buy a simulator with a “narrowly targeted” action.

Abdominal board or bench is the most commonly chosen home exercise machine, with the help of which the task of creating cubes on the stomach is greatly simplified. In addition, by exercising on a bench, you can strengthen the muscles of your back and buttocks.

Due to repeated repetitions of exercises, the flow of oxygen increases, which also promotes weight loss due to the acceleration of metabolism.

Different types of exercise benches for the press differ in external and functional characteristics:

• Regular horizontal bench. Can be made fixed or angled. The larger the angle, the stronger the trainee’s efforts should be. This device is quite inexpensive - up to 2000 rubles.
• Bench with adjustable backrest angle. Applicable if you plan to perform different groups exercises for the abdominals, legs, and back. Prices for such benches range from 1,500 to 3,000 rubles.
• Professional athletes prefer to work out their abs on boards with a curved back. They allow you to exercise with high level loads and combine aerobic and strength training. Prices - from 3000 rubles.
• There are also more “advanced” types of benches for the home - Roman - devices with the ability to raise legs, which are much more expensive and are more often installed in fitness rooms. Some ab boards are equipped with springs and massage rollers, which further increases their functionality.

The advantage of abdominal boards is their versatility for training all muscle groups of the abdomen, waist, as well as the lower back and buttocks.

The advantage of the devices is their ease of operation, low cost, and small dimensions.

The disadvantages of some benches include the fact that it is sometimes difficult for tall people to choose a product, as well as the need to purchase other exercise equipment for exercising other parts of the body.

Cardio machines simulating wave paddling are traditionally used to pump up the muscles of the upper body, especially the arms and shoulders, and therefore are more popular among men. Exercising on a rowing machine also partially affects the abdominal muscles, and as part of a set of exercises can bring excellent results.

The simulator is a device consisting of a motor, platform, footrests and handles, which move during training along a trajectory similar to the movements of a rower with oars. Among rowing projectiles there are several groups that work with different principles of resistance - mechanical, magnetic, electromagnetic, differing in the set of functions, ease of use and price.

Among the disadvantages of rowing machines are the risk of uneven “pumping” of the upper and lower body, as well as a weak impact on the abs in the presence of significant fat deposits. But to keep your stomach in shape, such a simulator will come in handy. True, women can get tired quickly when quite hard activities. Conclusion: it is better to try the exercise machine in action in the fitness room, and then purchase it for home use.

Consists of a device for supporting the abdomen and an arc-shaped handle. The principle of operation of the exercise machine is as follows: the trainee pulls the handle towards himself, and at this time the emphasis begins to “press” into the stomach, thereby leading to tension in the abdominal muscles. Abslaters were originally created for men who dreamed of getting rid of the “beer belly” while simultaneously pumping up their arms and shoulders, but now they are also successfully used among girls.

In order for the effect of abslater training to be noticeable, you will need not only regular training, but also a large number of repetitions - from 1000 per day, or 1.5 hours of continuous work. Not every novice athlete will like and be able to do such a rhythm, which is why abslaters are not very popular. The advantages of using such a simulator for the press include good and quick results, no stress on the joints and spine due to training in sitting position, not a high price (from 3000 rubles).

One of the most inexpensive (from 200 rubles), but effective simulators to lose weight in the belly and create a beautiful shape - a gymnastic roller, or “wheel”. It is constructed of the wheel itself and two handles extending from its sides. The roller is designed for rolling on the floor from a kneeling position. The apparatus perfectly trains not only all the abdominal muscles, but also the hips, back, arms, and shoulders.

Other advantages of the press swing device:

• takes up little space;
• It’s quite convenient to train;
• due to the need to comply correct breathing quickly strengthens the heart and lungs.

Despite its apparent simplicity, working with a roller is not so easy: it gives significant power load on the muscles. But such exercises help increase body endurance, improve posture, and coordination of movements.

They are folding exercise machines for pumping the press, made in the form of a curved metal arc, one part of which includes a pillow for the head, and the other - supports for the elbows. Most often, AB rollers fold up, so they are very convenient to store and take with you. It’s easy to exercise using the device, and results are achieved faster than with simple execution exercises to pump up the abs. By turning the exercise machine upside down, you can lift not the body, but the legs, therefore, train all muscle groups.

A more sophisticated type of AB roller is AB Rocket, which has a convenient design and allows you to reduce the load on the neck and entire spine. This exercise machine includes a long backrest with massage elements that provide a “warm-up” of the back muscles and improve blood and lymph circulation. AB Rocket also fully controls the correctness of the movements, preventing the back from falling too much. Among the disadvantages of such exercise machines, male users note the low load and ease of exercise. For women, the exercise machine is the ideal solution if you want to get those coveted six-pack abs. It is also perfect for athletes who have problems with the spine and shoulder joints. Prices - from 1000 to 3500 rubles.

AB Couch and Total Core trainers

The operation of the AB Couch and Total Core simulators is based on the same principle as previous devices. Essentially, the AB Couch is an upgraded version of the AB Rocket ab pumps: it has increased weight, resulting in significantly improved stability and reliability. The device also helps you train in an even more spine-friendly mode, so there will be no problems with your back and neck after exercise. Such exercise machines are ideal for training all abdominal muscle groups, including the deep and lateral ones. According to reviews, after 2 weeks the abs begin to noticeably “draw out” on the body, and a soft and pleasant massage improves the condition of the skin and affects the overall optimization of the body’s functioning. The design capabilities of the simulator allow you to adjust the load, so it is suitable for beginners and experienced users.

Abdominal trainers Total Core are also made in the form of a chair, while the backrest is not stationary on the floor, but on wheels. They are compact in size and easy to use. When purchasing, it is better to compare both types of exercise equipment in action and choose the one that is better suited in terms of height and comfort.

The cost of devices is from 1500 rubles.

Hoops for torsion at the waist are one of the most “ancient”, but no less effective abdominal exercise machines. In addition to losing belly fat and creating beautiful, strong muscles, they help shape thin waist, which is very important for women: many do not want to “pump up” too much on exercise machines, while maintaining attractive figure curves.

Among hoops, there is a wide choice of models and designs - simple plastic and metal, collapsible and cast, weighted, with an electronic or mechanical calorie counter, massage, etc.

The advantages of hula hoops for losing weight and making your abs attractive are undeniable:

• a large amount of energy burned per workout;
• no risk of injury or aggravation of diseases of the joints and spine;
• increased flexibility;
• ease of training.

The disadvantages of training with a hoop include the possible appearance of bruises, bruises, as well as painful training, especially when using heavy products. As with everyone sports activities, there are contraindications, but they are not numerous.

The “Grace” disc, known since Soviet times, does not lose relevance in our time. Of course, it will be difficult to acquire it now, but many families still have it. But modern floor discs, costing only 300-500 rubles, can become indispensable assistants in pumping up your abdominal muscles. The fact is that, unlike their predecessors, they are equipped with expanders, so you can not only develop work with them vestibular apparatus, but also perform many exercises on various groups muscles. The main “advantages” of the disk are the ability to burn a fairly large amount of energy (about 150 kcal in 10 minutes), small dimensions, lightness and ease of use. Among the “cons”: with the disc you will be able to lose weight and make your stomach flat, but it is unlikely that you will be able to pump up your abs without additional targeted exercises.

This type of simulator is more suitable for experienced athletes, as it requires significant effort from the trainee and multiple repetitions of the exercises. But its purchase will be a very useful acquisition: the exercise machine allows you to pump up many muscle groups, including absolutely all abdominal muscles. Externally, the torso track looks like a track with handles attached to the sides. The athlete sits on the device in a prone position, pulling himself up using the handles. Thanks to the technique of performing the exercises, in addition to the abs, the muscles of the arms, shoulders, and back are perfectly worked out. The “disadvantages” include the high price (from 5,000 rubles), as well as the difficulty of performing exercises for women.

The gymnastic ball is so multifunctional that every family needs it. With it you can not only perform exercises for infants or “make life easier” for pregnant women, but also successfully exercise sports training. There are different fitballs on sale, differing in color, density, size, presence or absence of “horns”, and massage elements. Fitball is universal: it is equally good for women and men, people of any age and weight.

Losing weight and pumping up your abs on a fitball is quite an exciting activity, however, for its successful use you will need to study the exercise program, as well as regularity in training.

There are many different exercises using a fitball, and you can choose the most suitable one. You can lose weight with a ball: despite its apparent simplicity, the calorie consumption during exercise is impressive. In addition, the ball is cheap (from 200 rubles), does not tear, can serve for a very long time, and has few restrictions on use and contraindications. Among the “disadvantages” users name is the loss of a sense of balance at first, the fear of falling off the ball. But after 1-2 weeks of classes these discomfort are forgotten: it will be so comfortable and interesting to “get slim” with a fitball.

Bars are great not only for training your abdominal muscles, but also for exercising to strengthen your hips, legs, arms, and back. At the same time, in order to work out on the uneven bars, you don’t have to go out into the yard or go to the gym: there are exercise machines on sale that combine the functions of a horizontal bar and parallel bars, conveniently mounted on the wall in the apartment. The prices for such shells are low - from 2000 rubles. The only drawback may be the difficulty in performing the exercises for beginners or untrained women: traditionally, men prefer training on the uneven bars.

To pump up the press, experienced athletes recommend making all movements smoothly and measuredly so as not to stretch the tendons and ligaments. With the help of parallel bars you can do crunches, corners, scissors, straight leg raises, etc. The peculiarity of training is not a large number of repetitions, but slow ones. strength exercises in the amount of 8-10 repetitions for each. Additionally, some users attach weights to the ankle area.

The choice among horizontal bars is quite varied, so if you wish, you can choose a suitable model in any sports store.

Main types of horizontal bars:

• street (ordinary iron crossbar with legs, horizontal bar in a complex like “ Swedish wall"or complete with a ladder);
• corner (mounted in a corner or on a wall, can be folded, convenient for use in a small apartment);
• sliding (installed in a doorway, can be adjusted in length, does not require drilling walls);
• ceiling (fixed to the ceiling);
• wall-mounted (located on the wall);
• combined with other equipment (for example, with parallel bars, as part of an indoor wall bar).

The horizontal bar requires at least a minimum physical training. Otherwise, the exercises will seem too difficult, since they are performed with high load and high energy consumption. Used for pumping up the press different types exercises, the main of which are raising legs bent at the knees to the chest, moving up, down and to the sides with straight legs, lifting legs to the bar itself, twisting, “bicycle”, “scissors”, hanging upside down and leg lifts, etc. .

Answers to readers' questions

What is better, training on abdominal machines or simple physical exercises?

If you exercise regularly, don’t be lazy, don’t skip workouts, and maintain the required number of repetitions, the results from doing abdominal exercises on the floor and from exercises on machines will be approximately the same. Another thing is that simulators make the training process easier, making it more interesting, comfortable, and varied. In addition, some simulators have additional features- for example, they perform a massage without interruption from the process, which is not only pleasant for the body, but also good for health.

Which abdominal exercise machine is more effective?

Some athletes choose exercise equipment that allows them to work not only their abdominal muscles, but also their arms, legs, and back. These devices are not only effective, but also more cost-effective. Among highly specialized simulators in terms of frequency of purchases and availability positive feedback hoops are in the lead, gymnastic rollers, AB rollers, bars, boards for the press.

Which brand of exercise machine should I choose?

Exercise equipment from the Kettler, Hastings, House Fit, and Torneo brands are considered the most reliable and high-quality, but their prices are an order of magnitude higher than inexpensive analogues made in Taiwan and China. Among little-known brands, prices for exercise equipment are in the low price segment (from 1000 rubles), but you should carefully evaluate the quality of assembly and materials for manufacturing, since the device must be reliable, not break and not lead to injury to the athlete.

Which ab exercise machine is right for you?

According to reviews, a fitball is perfect for general weight loss and a slim waist, with a minimum of contraindications and no risk of overload. If you are concerned not only about a flabby, saggy belly, but also fat on the sides, a hula hoop will do a good job of shaping your waist. For a convenient workout to pump up your abs, with little effort, you can choose an AB-roller type exercise machine. Experienced athletes who have tried many types of exercises and want to get maximum stress on their muscles during training prefer rowing machines, parallel bars, and horizontal bars.

Crunches in the simulator are an exercise for targeted development of the abdominal muscles. Its advantage over or on a Roman chair is that it reduces the load on the lumbar spine. In addition, using a machine makes the workout more intense and allows you to gradually increase the load by increasing the weight.

Muscle work

Like all other twists, this exercise aimed at detailed study of the abdominal muscles. The main load is taken by the rectus abdominis muscle, while the oblique muscles partially work. The iliopsoas muscles are also activated (they flex the hip, pulling it towards lumbar region spine). All other muscles of the body play the role of stabilizers.

The correct technique will allow you to concentrate all the tension in the abdominal muscles, which will ultimately make the exercise as effective as possible and give an impressive result.

This exercise is relatively safe for the joints and spinal column. For this reason, almost all people can do the exercise without restrictions. The only exception is a recent spinal injury.

Execution technique

To begin, prepare the simulator by adjusting it to your height and setting the required weight. Depending on the features of the simulator, you will need to slightly adapt the technique of performing the exercise. Exercise machines come with rollers or straps, but the general principle of performing the movements is the same.

If you have just started training, limit yourself to medium weights; if necessary, you can always increase the load.

Adjust the seat so that you can rest your feet comfortably and back surface shoulders into the exercise pads. There are also designs where you rest your chest against the bolster. It is important that you can easily control your body position. When the simulator is ready, you can begin the exercise:

1. Sit on the exercise machine. Grab his arms with your hands, rest your shoulders on the pillows. If you have a machine with a roller in front of your chest, it is better to move your arms back rather than stretch them forward, reducing the load on the abs.
2. In the starting position, twist a little. It is necessary that the tiles of the exercise machine are slightly raised.
3. As you exhale, twist. Hold in the extreme position for a moment, achieve peak muscle contraction. Try to twist your body, that is, pull your head towards your pelvis, and not just lean forward.
4. As you inhale, slowly return to the starting position without relaxing your muscles. Try to keep your abs tense throughout the exercise. If you get tired, don’t rush to quit. Take a few breaths and continue moving.

To improve the effectiveness of your classes, use the following recommendations:

• Before starting the exercise, bend your back slightly at the top point of the amplitude and sit there for a few seconds. This will further stretch the muscles.
• Your goal is not to bend down, but to curl up. The abs are worked more effectively during crunches and are practically not affected during bending.
• Don't turn your head. A sudden turn of the head while lifting weights can lead to injury. cervical spine spine.
• Choose a weight that allows you to perform at least 10–15 repetitions well.
• Try to stay at the bottom point for 1 count, contracting your abs as much as possible.
• If you don't want to gain so much muscle mass how much to reset overweight, add cardio to your schedule and be sure to stick to your diet. Only in this case you will receive.

Follow all the recommendations and combine crunches on the machine with other exercises aimed at working the abdominal muscles. In particular, hanging leg raises will help focus on the lower rectus muscle. Comprehensive muscle training will make your figure beautiful and harmonious. This way you can see the desired results in the shortest possible time.