Using rope crunches for abs is very, very good but rarely used in most gyms. If these are done the majority of the time they are done the person doing them is training there lower back for injury.
The rope crunch is most probably the single most effective abs builder ever. To perform the rope crunch you must kneel down approximately 2 feet from the base of the pulley system and directly under the pulley system. Use a rope or towel to keep firm tension on your abs.
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The reps must be done very slowly, focusing on contracting the abs and punish them for hiding away. Do 4 sets of 8 reps; if you can do more do them but all in good form. When you can do 12 reps on the weight that you started using for 8 reps its time to add some weight. Squeeze out every last rep.
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I suggest in the off season when bulking only do these once a week then when training to cut up perform these along with one or 2 more abs exercises every second day.
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