Direct twisting the press are basic exercises for the muscles of the abdominal muscles.They allow you to tighten the muscles in the area and work out a nice relief.Good abdominal muscles stand out talking about trained athletes to the competition, and the possibility of delayed onset muscle soreness figure avoid lumbar injuries in training.In addition, they protect and support internal organs from various influences, develops coordination.
Twisting the press performed lying on the floor with your feet raised and lowered on the lower legs hill.In this position, lifting the shoulder area are performed, with the small of the back does not come off the floor.It should follow the amplitude.In this exercise, it should be minimal, since at high elevations in the work included hip and abdominal muscles get a minimum load.One approach is performed without interruption, and interruptions.It should follow the abdominal muscles - they must be always under load.If ease of exercise, you should use the weighting: a dumbbell or a pancake from a bar holding hands and pressed against his chest and knees compress weighted ball.One cycle shall consist of three repetitions.In one repetition load runs 20-25 times.
There are several ways of twisting the press, which are carried out at a slow pace with muscle tension:
- Roman chair exercises - the load falls on the upper zone of the press.Exercise forms the upper part of the relief and develops strength.Sitting on the bar and secure the elongated legs between the rollers, upper body raised by 30 - 60 degrees from horizontal.
- Reverse Crunch - news strengthens the lower abdomen.Exercise is aimed at lifting of the bottom of the press.Lying on your back, hips should be raised with the legs bent to the level perpendicular to the floor, his knees drawn up to her chest.
- Slanting twisting - pulled oblique muscles in the waist area.Such exercises are necessary to strengthen the lumbar area.Performed lying on your side.Legs bent at the knees, one hand resting along the body, the other - for the head.Performed lifting the shoulder area.The same movement is performed on the other side.
- drill press on the bench with a slope - are utilized in the muscles of the upper abdomen and the rectus femoris.Exercise develops strength and refines the relief of the press.Sitting on a bench at an angle of 30 degrees, the body lifts are performed to the level of the right angle between the torso and thighs.
Twisting the press can be performed using the simulators.In particular, using the block mechanism, you can create a spectacular and entertaining dice upper abdomen.This exercise will involve additionally oblique abdominal muscles.Kneeling at a distance of a meter from the simulator and holding the handle of the upper block, it is necessary to make the body tilts forward to a level parallel to the floor.At the same time pulled his hands up until the elbows do not get the right angle.At this time, the press is strained, pulled elbows to the knees and the back is rounded.
