Lying torso - partial, full

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.

Press training: why, when and how many times

Let's look at the main points related to the features of the press training and analyze several options for the exercise.

Lying torso - partial, full

Why download the press

For example:

  • So that the stomach is flat, not round.
  • To reduce the load on the spine, for the prevention of back pain.
  • For greater strength of the abdominal muscles, which is sure to come in handy in life.

When

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.

How many times do you need to train the press

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.

Body lifting options

Lifting the house on the floor

Option 1 (simpler)

Prepare the mat for fitness. Put it in a warm room, eliminate drafts:

  1. Lie on your back, press your lower back to the floor, bend your legs a little at the knees. Hands are fixed behind the head or on the chest. Raise elbows to the sides.

  2. We begin to bend the torso from the head. Chin stretch to the chest. Such execution is enough for someone. For someone, you need to go further so that after your head and neck your back comes off the floor.
  3. Get to the maximum point possible for you and go back.

    Do 10-15 repetitions, depending on your physical fitness.

Lying torso - partial, full

Option 2 (more complicated)

We lie on the mat:

  1. The legs are slightly bent at the knees and raised above floor to an angle of 45-60 degrees. You can cross them. We recommend that you do not raise your legs to a right angle with the floor, otherwise the whole point of lifting them disappears.
  2. We repeat point 2 and 3 from the previous version.

Lying torso - partial, full

Option 3 (as safe as possible for the lower back)

Stelem rug:

  1. We lay our feet on the sofa or chair so that to throw on him legs bent at the knees by 90 °. This is a very convenient position for pumping the press, as your legs will be locked.
  2. We repeat point 2 and 3 from the previous version.

Lying torso - partial, full

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.

Performing in the gym

On the Roman chair

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.

Lying torso - partial, full

Let's start with the classic version, when the back has no support under it:

  1. We set the desired distance from the chair to the foot rest. The correct distance is when the rollers are located on the ankle, and not on the lower leg.

  2. We lie down face up. Hands can be left behind the head, or crossed on the chest.
  3. We are going down. Someone says that you can’t bend your back, someone, on the contrary, advises you to do this. If you can do the exercise with a straight back, and it does not cause you pain - do it.

    If it hurts, try to round your back.

  4. Get down to that angle so that your body and hips are on the same line. To go even lower makes no sense.

On an inclined bench

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:

  1. We fix the legs in special stops, the rollers should hold on to your ankles.

    There should also be rollers under the heels.

  2. We lay our back on the bench. The head should be below the pelvis.
  3. Hands behind the head or on the chest. We begin to rise to the knees.

    You can reach your knees, you can stop earlier - focus on well-being.

Lying torso - partial, full

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.

Different angles and severity of the load

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 °.

What to look for

The nuances are as follows:

  • We keep the weight between the back of the head and the neck if we use weights.
  • We rise on the exhale, we lower on the inhale.

  • You can put weight on your chest - it will be easier and safer.
  • If the foot rollers leave bruises (for girls), place a piece of foam.
  • You can do full inclinations or partial.

Lying torso - partial, full

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).

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