Double twists on the press - we work out the top and bottom

Double twists on the press - we work out the top and bottom

FitNavigator. ru / edition

The material was prepared by the site team with the support of our experts: athletes, trainers and nutritionists. Our team. .

Double twists are used to develop the abdominal muscles and have one important advantage over classical twists.

Exercise harmoniously distributes the load across all parts of the rectus abdominis muscle, including its lower part. That is, such twists are unique in that they allow you to simultaneously work out the entire press.

Technique of execution

According to the technique of execution, the exercise combines twisting of the body with simultaneous lifting of the pelvis.

Double twists on the press - we work out the top and bottom

Double twisting is done as follows:

  1. Lie on your back, after laying a soft gymnastic mat on the floor, bend your knees and place your feet on the floor, put your hands behind your head. Press the loin firmly against the mat so that there is no deflection in this part of the back.

  2. While exhaling, simultaneously pull the pelvis and chest toward each other. At the top point, try to maximize the tension of the abdominal muscles. Do not put your hands on your head. This is not only harmful to the neck, but also reduces the effectiveness of the workout. To better control this moment, you can hold your hands near your temples, and not behind your head.

  3. Inhale and slowly return to the starting position. Do not lower your shoulders to the floor on the floor; the press is always under tension.
  4. Do the required number of repetitions (from 10 for beginners to 25-30 for advanced athletes). Perform the exercise in the literal sense of "to failure." Burning and numbness of the abdominal muscles is an indicator of your work.

    These feelings are characteristic for training the press, they should not be afraid.

  5. Take a break for a minute and do one or two more approaches.

While in the gym, you can do this exercise using a horizontal bench. It all depends on your personal preferences.

Recommendations

In order for the double-twist press training to be as useful and effective as possible, consider the following tips:

  • Like other abs exercises, these twists are best done at the end of the workout.

    If you have a comprehensive training for the abdominal muscles, do the exercise before working on the oblique muscles.

  • Do not completely return to the starting position and lower the shoulder blades to the floor. Increasing the amplitude will simplify the exercise, but reduce its effectiveness, since the press will relax at the lower point.
  • Do not press your chin to your chest while doing this exercise. The distance between these parts of the body should be no less than your fist.

    Failure to comply with this rule can lead to overstrain of the cervical muscles. If you feel intense tension in the neck, try to relax the shoulder girdle.To do this, you can interrupt and do a short warm-up (turns of the head, rotation of the head and shoulders).

  • Twist the case until you feel that the press has been reduced as much as possible. In order to feel the amplitude of movement, try to gently touch your knees with your forehead.

  • Avoid sudden movements. Perform the exercise smoothly, giving the phase of tension and relaxation the same time and attention. Only concentrated and slow lifting and lowering of the hull and pelvis will give a good result.
  • Complete the exercise with a complex stretch. This will make your muscles more elastic and lower the content of lactic acid, which will lead to a decrease in pain the day after exercise.

Exercises for the press will be effective only in the case of regular and proper performance, as well as with a balanced diet.

Inclusion of double twists in the training program will help you quickly reach a tightened and embossed abdomen.

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Double twists on the press - we work out the top and bottom

FitNavigator. ru / edition

The material was prepared by the site team with the support of our experts: athletes, trainers and nutrition specialists.

Our team. .

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