Oblique twisting is a simple but very effective exercise that not only strengthens your abs and tightens your stomach, but also allows you to achieve a traced contour of the sides and a narrow waist. Performing such twists involves the obliques of the abdomen more strongly than the traditional lifting of the body while lying down. This explains their benefit in the struggle for the ideal shape of the abdomen or sides.
Oblique or diagonal twisting is a fairly simple exercise. You will not need any additional equipment or control by the trainer.
Armed with a drop of attentiveness, you will be able to master the technique yourself and begin training.
What are the benefits of regular exercise:
And this means that the figure becomes more prominent and contoured. The same stripes appear on the sides of the abdomen, making the silhouette sporty and attractive.
Blood supply to the pelvic organs improves, which positively affects women's and men's health.
As can be seen from the above points, oblique twisting is not an exercise, but solid pluses. So why, if everything is so simple, everyone doesn’t go around with chiseled figures and a relief press?
The fact is that this exercise, like many others, requires patience. After the first approach (20-30 twists), the press begins to burn. This is not the most pleasant experience, and most people finish the exercise on this.
But in order to find the desired figure of approaches, you need to complete at least 3-4, with minimal rest between them. Despite burning and muscle fatigue.
The regular execution of oblique or diagonal twists in combination, for example, with raising legs in the hanger or twisting in the Roman chair, can give a striking effect. The second component of success, in addition to patience, is diet. Under the layer of fat, the muscles are simply not visible, no matter how well they are developed.
Attentively to the implementation of oblique twisting on the press should be treated people with problems with the spine. With a sore back, a twisting effect may be contraindicated. Also, if you have diseases of the abdominal cavity or pelvic organs, you should not be diligent with training the press without first consulting a doctor.
Now let's move on from theory to practice. Oblique twists have a lot of variations.
They can be performed on the press bench (Roman chair), on the floor, twist the body all the time in one direction or alternate directions (we get the well-known exercise bike), etc.
To understand the mechanics of movement, we will analyze the most popular version suitable for home use. Namely - twisting with a turn in one direction lying on the floor:
Put the ankle of one, for example, the right leg on the knee of the other. Put your hands behind your head. Press the loin firmly to the floor. You will perform the movement with a rounded back, the lower back should not bend, it always remains pressed to the floor. Tighten your abs by lifting your shoulders off the floor.
Throughout the implementation of the approach, your shoulders on the floor to the end do not lie. The press is always under tension, and the back remains rounded.
Do 20-30 repetitions to the right and switch sides. Complete at least 3 sets for each side.
You can do diagonal twists alternately to the right and left.
To do this, leave your feet on the floor (do not put your ankle on your knee) and stretch your elbows towards your knees in turn. For greater comfort, the legs can be locked. Or do a bicycle familiar from childhood to the press.
Regular training of the rectus and oblique muscles of the abdomen will make your figure slim and fit. And if the percentage of fat in your body is small, an excellent relief of the press and sides is guaranteed.