Twisting is definitely among the most popular exercises that are always included in the training program. Nothing surprising exercise twist in the press (in a scientific way, they are called abdominal crunches) allow to give the stomach kind dreamed of by all.
The men on the abdominals appear cubes and women disappear all the body fat, and a taut tummy and I want to show as often as possible.
Digression: if you love to workout, then you will certainly be interested in an article with video tutorials about the rise with unbending .
How to twist the press, the video will show all the details, we are now we proceed to the theory. So, twisting exercise is used to strengthen the muscular system of the abdomen and the muscles themselves act as stabilizers of the body, its supporting exercise twist good posture.
When performing crunches many muscles are involved: the rectus abdominis, pectoralis major, external and internal oblique and transverse abdominal muscles. You can perform the press twisting on the floor or on a bench, lying on his back, as long as the lower and middle part of the back is fully pressed to the floor. Then, the entire burden will fall on the abdominal muscles.
Digression: you do not know how to choose an exercise workout for the legs, squats with dumbbells plié – the best exercise for the inner thigh workout.
Particular attention should be given to the oblique abdominal muscles – they provide a thin waist. This can be achieved by adding to the main body rotation movement. And when training internal oblique muscles on the opposite side of the waist is automatically activated external oblique.
As a result of twisting the press the abdominal muscles and the entire abdominal muscle corset strengthened, resulting in improved shape and posture. For this exercise, do not require tools, it can be performed not necessarily in the gym, but also at home.
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To avoid mistakes, it is recommended to see a pre-twisting at a news video at end of article.
The exercises to be performed very carefully because an excessive pressure on the intervertebral discs can lead to a back injury. Those who already have back problems, and people with sedentary exercise twist work can simply be placed under the back of a conventional roller. So better to keep the natural curve of the spine and health will not be harmed.
This exercise is characterized by large variability, but the same starting position: lying on the floor, bend your knees at a right angle, or throw on a bench; hands behind his 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 remains fixed, and on exhalation upper back due to rounding is applied to the pelvis (the back is not separated from the floor and is supplied to the knees). The reduction necessary to keep at the end point of the trajectory on a 1-2 count, and then inhale slowly return to starting position. If necessary, you can use a complication in the form of a pancake.
For development of certain parts of the abdominals are performed on twisting or rolling the upper press at a press lower. There and exercise twist back, and oblique twist, but there is an entirely different principle.
Diagonal curl can be carried out as a lying or standing, while still activated and psoas. Double twisting 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 should carefully watch the video, but it is already possible to list some of the most common mistakes when doing this exercise.
- It can not be reduced hands behind his head into the lock and pull themselves by the neck when lifting.
- By making the effort to breathe or reduction, can not hold their breath.
- Exercise should be done slowly and smoothly.
- The chin should touch the breast.
- body in a negative phase, it is impossible to throw on the floor, it must be slowly lowered.
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