Twisting is definitely one of the most popular exercises that are always included in the training program. Twist exercise in the press (in a scientific way, they are called abdominal crunches) gives us the kind of stomach every one dreamed of.
For men, their abdominals appear as cubes, popularly known as abs, and for women, belly fats disappear resulting to a taut tummy that everyone would want to show off.
Digression: if you love to workout, then you will certainly be interested in an article with video tutorials about the rise with unbending.
What is curling
The video at the end of this article will show you all details regarding press twisting; we’ll now proceed to the theory. So, twisting exercise is used to strengthen the muscular system of the abdomen, muscles which act as stabilizers of the body that also support good posture. Crunches work the midsection of your body. It also engage the oblique muscles once rotation is added to the movement. It is an effective way to strengthen the front of your torso or the core region of your body.
When performing crunches many muscles are involved: the rectus abdominis (abdominal muscle), pectoralis major (muscle at the chest), external and internal oblique (muscles at the side of the abdomen) and transverse abdominis (deep abdominal wall or muscle layer). You can perform the press twisting on the floor or on a bench, lying on your back, as long as the lower and middle part of the back is fully pressed and resting to the floor. Then, the entire burden should fall on the abdominal muscles.
Digression: Looking for an exercise to work out the legs? Squats with dumbbells plié; the best exercise for the inner thigh development.
Particular attention should be given to the oblique abdominal muscles, they are the ones that provide a thin waist. This can be achieved by adding rotation movement to the main body. When training the internal oblique muscles on the opposite side of the waist, the external oblique are also automatically worked out together with it.
As a result of twisting the press, the entire abdominal muscle corset strengthened and it also improves shape and posture. This exercise do not require any tools, it can be performed not only in the gym but even at home.
To avoid mistakes, it is recommended to see a pre-twisting at a news video at end of article.
This exercise should be performed very carefully because an excessive pressure on the intervertebral discs, which acts as shock absorber between each of the vertebrae in the spinal column, can lead to a back injury. Those who already have back problems or people with sedentary lifestyle might have serious back injuries if they do this exercise without proper guidance of an expert. So better to keep the natural curve of the spine and health will not be harmed.
Performance body twist exercise technique
Russian twist is a simple and effective way of toning one’s core, hips and shoulders. It is popular among athletes because it helps with twisting movements that allows you to change direction quickly. Here’s how you should conduct the Russian twist; lie on the floor, bend your knees at a right angle, or throw on a bench; hands behind the head (but not in the castle), elbows to the sides; lower back firmly fixed on the floor.
The lower and middle part of the back should remain fixed, and on exhalation upper back due to rounding is applied to the pelvis (the back is not separated from bicycle for abdominal muscles the floor and is supplied to the knees). The reduction is necessary to keep at the end point of the trajectory on a 1-2 count, and then inhale slowly and return to starting position.
For development, certain parts of the abdominals are performed on twisting or rolling the upper press at a press lower.
Diagonal curl can be carried out as a lying or standing, while still activated and psoas or the pair of large muscle that flexes the hip. Double waist twist exercise is designed for advanced level training; the main burden in this exercise lies with the muscles of the upper and lower abdominals.
To know exactly how to do the twist at the press you can watch the video at the end of this article.
Here are the common mistakes that we are doing unknowingly that reduce the effectiveness of this exercise:
- Tucking your chin into your chest
- Jerking up into a crunch
- Raising your body too high off the floor
- Not keeping you abdominal muscles contracted
- Work should come from the abs, not the neck
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