Lever Seated Crunch V. 2

abswaistleverage machine

Matutunan kung paano gawin ang Lever Seated Crunch V. 2 nang may tamang form at technique. Ang leverage machine exercise na ito ay pangunahing nagta-target sa iyong Abs, na may secondary emphasis sa Obliques, Hip Flexors.

Lever Seated Crunch V. 2 exercise demonstration na nagpapakita ng tamang form

Paano Gawin ang Lever Seated Crunch V. 2

Sundin ang mga hakbang na ito para maisagawa ang Lever Seated Crunch V. 2 nang may tamang form:

  1. 1Umupo sa leverage machine na may likod laban sa pad at mga paa na nakaligtas sa ilalim ng footpads.
  2. 2Ilagay ang mga kamay sa mga handle o sa mga gilid ng upuan para sa suporta.
  3. 3I-engage ang abs at dahan-dahang yumuko pasulong, dinadala ang dibdib patungo sa mga tuhod.
  4. 4Huminto sandali sa itaas ng galaw, pinipiga ang abs.
  5. 5Dahan-dahang bumalik sa simula, pinapayagan ang likod na bahagyang yumuko.
  6. 6Ulitin para sa nais na bilang ng repetitions.

Mga Muscles na Ginagamit sa Lever Seated Crunch V. 2

Primary

abs

Secondary

obliqueship flexors

Exercise Details

Equipment
leverage machine
Body Part
waist
Category
Extended

Recovery & Training Frequency

Recommended Recovery Time
2–3 days
Weekly Frequency
2–3 sessions per week
Why
Medium-sized muscles like the deltoids and traps recover well with 48–72 h between targeted sessions. Higher training frequency (3 ×/week) is viable when volume per session is modest.

Sets & Reps by Goal

Strength

Sets
3–4
Reps
5–8
Rest
90–120 s

Isolation movements can be trained with moderate loads for strength, though peak strength expression is secondary to compound lifts.

Hypertrophy

Sets
3–5
Reps
10–20
Rest
45–90 s

Isolation exercises shine in the 10–20 rep range with a 2-second eccentric. Taking the final set close to failure drives maximum hypertrophic stimulus.

Endurance

Sets
2–4
Reps
20–30
Rest
20–45 s

Light-load, high-rep isolation work is useful for rehab, joint health, and pump-focused training.

Which Workout Splits Include Lever Seated Crunch V. 2?

Based on the muscles this exercise targets, it fits naturally into these training splits and day types:

F

Full Body

Any session

B

Bro Split

Abs/Core Day

Training Day Types:core

Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.

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Mga Madalas Itanong

Anong mga muscles ang ginagamit sa Lever Seated Crunch V. 2?

Ang Lever Seated Crunch V. 2 ay pangunahing nagta-target sa iyong Abs. Ang mga secondary muscles na ginagamit ay kabilang ang Obliques, Hip Flexors. Dahil dito, ito ay isang epektibong exercise para sa pagbuo ng iyong waist.

Anong equipment ang kailangan ko para sa Lever Seated Crunch V. 2?

Ang Lever Seated Crunch V. 2 ay nangangailangan ng leverage machine. Siguraduhing maayos ang pagkakakabit ng iyong equipment at may sapat kang espasyo para maisagawa ang kilusan na may buong range of motion.

Paano ko maisasagawa ang Lever Seated Crunch V. 2 nang may tamang form?

Simulan sa pamamagitan ng Umupo sa leverage machine na may likod laban sa pad at mga paa na nakaligtas sa ilalim ng footpads. Ilagay ang mga kamay sa mga handle o sa mga gilid ng upuan para sa suporta. I-engage ang abs at dahan-dahang yumuko pasulong, dinadala ang dibdib patungo sa mga tuhod. Pagtuunan ng pansin ang kontroladong kilusan sa buong range of motion. Tingnan ang kumpletong step-by-step instructions sa itaas para sa kumpletong form guidance.

How often should I do the Lever Seated Crunch V. 2?

For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Medium-sized muscles like the deltoids and traps recover well with 48–72 h between targeted sessions. Higher training frequency (3 ×/week) is viable when volume per session is modest.

What are the best sets and reps for the Lever Seated Crunch V. 2?

It depends on your goal. For strength: 3–4 sets of 5–8 with 90–120 s rest. For hypertrophy (muscle growth): 3–5 sets of 10–20 with 45–90 s rest. For endurance: 2–4 sets of 20–30 with 20–45 s rest.

Which workout splits is the Lever Seated Crunch V. 2 best for?

The Lever Seated Crunch V. 2 fits well into the following training splits: Full Body (Any session), Bro Split (Abs/Core Day). It is classified as a core movement.

I-track ang Lever Seated Crunch V. 2 sa Cora

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