Lifting the torso is a basic exercise for the abdominal muscles. An alternative name for the exercise is bending the torso.
Like any other abdominal exercises, the lifts work out the entire complex of abdominal muscles at once. The highest load is the upper and middle section of the rectus muscle. This mechanics exercise is very similar to twisting, but unlike them, involves lifting the middle part of the body from the floor.
Let's look at the main points related to the features of the press training and analyze several options for the exercise.
It is best to do body lifts at the end of the workout along with other exercises on the abdominal muscles.
At the beginning of classes, it makes no sense to train the press. Ahead are many more important exercises in which you need to observe the technique. We will leave forces for them.
Do not confuse abdominal muscle exercises with a hitch. These are independent exercises aimed at a specific muscle group.
After them, you also need to do stretching.
Opinions are different. Someone trains the press every day. Someone once a week. The best option is purposefully twice a week.
In general, torso lifts are a very variable exercise, so it can be performed both daily at home in light mode and intensively twice a week.
Prepare the mat for fitness. Put it in a warm room, eliminate drafts:
Do 10-15 repetitions, depending on your physical fitness.
We lie on the mat:
The training plan for each is very individual. Typically, the exercise is performed in 2-3 sets of 12-15 repetitions.
Since weights are not here, you can do more times.
Raising the torso from a prone position can be done daily, gradually increasing the number of times. We work through burning and muscle pain. Your back should not hurt.
The Roman chair is more a type of exercise than a simulator.
The bottom line is: the legs are placed in special stops, the pelvis is on the seat, and the body can be tilted back and down without the risk of falling.
Today you can find a lot of modifications of the Roman chairs, which carry out the lifting of the case. Some of them have the form of an inclined bench for the press (usually the slope is 30 degrees), the rest are simulators for hyperextension.
Let's start with the classic version, when the back has no support under it:
If it hurts, try to round your back.
The same technique is also suitable for the version with a Roman chair with an inclined back. Fix the bench on the Swedish wall, if it is an independent unit, or adjust the angle of inclination of the back 30 ° in the Roman chair:
There should also be rollers under the heels.
You can reach your knees, you can stop earlier - focus on well-being.
Your task is to make 2-3 sets of 12-15 times without weight or more. If you are going to use weights, reduce the number of repetitions to 8-10, depending on the severity of the weight. Exercise can be done 1-2 times a week.
The larger the angle of the bench, the harder it is to lift the hull.
And the less danger for the lower back. 15 ° - the initial slope. It’s already hard to work on it, this is the norm.
An angle of 45 and 60 degrees provides a heavier load. You can work even without weight.
Remember that the "upside down" position is dangerous with high pressure surges, which is accompanied by darkening in the eyes, dizziness, and tinnitus. The older you are, the stronger these feelings will be.Be careful with the choice of the angle of inclination, for most it is better to perform the lifting of the body at an angle of 30 °.
The nuances are as follows:
Torso lifts on the Roman chair can be done in any yard, where there are 2 adjacent parallel to the ground pipes of different levels (sit on one, fasten the legs under the second).