We usually work the abdomen with shrugs and with the same exercises when there are better alternatives. The following abdominal exercises They will allow you to work your abdomen from every angle, strengthen it and avoid injuries.
We all do the following exercises using only the pulleys and with them we are going to work the entire abdomen in its entirety and, best of all, we will do it safely by do not make harmful movements with the spine.
The training that we have next will help you work the entire abdomen. I recommend doing the following training two or three times a week always at the end of your usual routine. You can increase the load and weight used in each of the exercises as you feel more comfortable with them.
Training | series | repetitions |
---|---|---|
horizontal lumberjack | 3 | fifteen |
lumberjack on high pulley | 3 | fifteen |
press pallof | 3 | fifteen |
horizontal lumberjack
To make the lumberjack or woodchopper we place the pulley at a medium height so that it is at chest height, we stand sideways to the pulley and grab it with both outstretched hands. In this position we rotate the body to bring the hands to the side opposite the pulley. The movement is similar to what a lumberjack does if he were trying to cut down a tree at chest height.
The movement is fast, but when returning to the initial position we must do it in a controlled way. Remember that your feet must remain still throughout the movement facing forward and that it is the torso that rotates to accompany the movement.
lumberjack on high pulley
In this case we make a variation of the previous exercise by placing the pulley in the highest position and taking the hands to the opposite side below, next to our knee. In this case, by varying the movement we are placing a little more emphasis on the obliques.
As in the previous exercise the legs must remain static at all times and the rotation must be done only from the waist up.
press pallof
The pallof press is a very interesting exercise since it allows us to work the core without having to rotate the trunk. It may seem at first glance that the abdomen is not being worked enough, but the reality is that it is an intense and effective exercise.
We simply stand next to a pulley located at medium height and, moving away from it a little, hold the individual grip close to the chest with both hands. In this position we extend and contract the arms in a controlled and slow way. We will count a repetition when we extend the arms and return them to the chest.
This article was originally published by Víctor Falcón in February 2019 and has been reviewed for republication.
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