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Hãy viết đoạn tóm tắt về nội dung bằng tiếng việt kích thích người mua: 7 best gym machines for building abs

Whether you’re training for your first 5K or just want to move around in the world a little easier, strong abdominals are a must. As the literal “core” of our bodies, the abs are responsible for everything from stabilizing your body to flexing and extending your spine, to keeping your vital organs protected and in place. 

Rolling out your mat for a few rounds of sit-ups, crunches, and planks will definitely work your abs at first (and will always be a great warm-up, no matter your fitness level). Once those muscles start getting more conditioned though, you’ll need to look for ways to make your core routine more challenging.

here. 

5. Assisted pull up

You may think that the assisted pull-up is only good for building a strong upper body, but this gym machine is great for strengthening your abdominals as well.  

To use the assisted pull-up machine, select an appropriate weight. Keep in mind that the weight you select will be the number of pounds subtracted from your pull-up — not the number of pounds you’ll be using. So for example, if you weigh 120 pounds and set the assisted pull-up machine to 40 pounds, you’ll be pulling up 80 pounds of your own body’s weight. 

Step onto the lower platforms and grab the handles above you. Place your knees onto the knee pad and slowly elongate your arms, lowering your body towards the floor. Engage your core and pull yourself back up to the starting position. Keep the spine neutral — don’t allow any excessive arching through the back. Continue for 10 to 12 repetitions

6. Rower

The rower is another machine that might not cross your mind for an abdominal-focused workout, however, rowers work the core very effectively — especially when it comes to building muscular endurance and stability. 

To use the rower, select an appropriate resistance. Sit down on the seat and place your feet into the foot pedals, tightening the straps until your feet are secure. Lean forward and grab the handles. Push back with your legs, keeping your arms straight in front of you. Once you’ve reached the end of your range, lean back slightly with an engaged core and bring the handles to your torso, just below your rib cage. Return to the starting position. Continue for 5 to 10 minutes, increasing your time as your endurance improves.

7. GHD Machine Sit Ups

Used one way, the GHD (or Glute Hamstring Development) machine strengthens muscles in the back of your body, like your glutes, hamstrings, and erector spinae (a muscle that runs the length of your spine). If you switch your orientation though, the GHD Machine can provide an intense challenge for your abdominals. Be forewarned that this is an advanced exercise — if you’re just starting out, save the GHD Machine sit-ups until you’ve strengthened your abdominals to the appropriate level.

To use the GHD machine for sit-ups, take a seat on the center pad with your hips hanging off slightly — your tailbone should hover over the floor. Place your feet into the foot pads. Engage your core and keep your spine neutral. Slowly lean back until your spine is parallel to the floor. Squeeze your abdominals and lift yourself back to the starting position. Be sure to keep the spine neutral — don’t allow the lower back to arch excessively. You can increase the difficulty of the exercise by leaning back further, allowing your spine to go beyond a parallel position to the floor. If you choose this variation, be sure that the lower back remains neutral with no excessive arching. 

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