The best exercise for the abdominal muscles is crunching (twisting on the abs). We offer together to analyze the most effective variations and techniques for their implementation.
This element is used both in women’s and in men's fitness programs. The popularity is due to useful properties:
If you competently combine several similar exercises in the program, the abdominal muscles will receive a complex load, which will increase the effectiveness of the training.
Advice for beginners! No need to train the press on a separate day.
The abdominal muscles are involved in most exercises: traction, bench presses, squats, and others. Therefore, it is better to add 2 different twisting options at the end of each lesson. So you will avoid overtraining the press and well load this muscle group.
The exercises in question can be used for various purposes:
When performing various twists work: rectus, transverse and oblique muscles of the abdomen.
Indirect load also get the muscle groups involved in the exercise. For example, when performing twists on the horizontal bar, the hands holding the body on weight are additionally loaded.
The most popular is the classical variation of the exercise. Let's analyze the technique:
If you are hard on the bare floor, lay out a fitness mat.
The distance between the knees is at the level of the pelvis.
So you increase the tension in the rectus muscle.
When doing this, keep your lower back pressed to the floor. Only the upper torso is lifted. At the same time, adjust the lift height yourself.
Advice for beginners! Want to quickly get rid of subcutaneous fat at the waist and see the cherished "cubes"? Get a weighted hoop with massage spikes and twist it for 10-15 minutes at the end of each workout.
Press is a group of muscles. Therefore, for effective training, various loads are necessary. We offer the most effective twisting options.
Palms look down.
The lifting of the legs should be carried out by reducing the pressure, and not the tension of the quadriceps.
The angle between the hips and the body should be straight. The angle at the knees must also be kept at 90 °.
The exercise is performed in both directions. When twisting, strongly press with your free hand on the knee joints, this will create additional tension in the oblique muscles.
If you want to complicate the exercise, change the angle of the legs from 90 ° to 70-80 °.
Throughout the approach, keep your abdominal muscles in tension.
When the face and knees are close to each other, maximize the abdominal muscles.
A bench is used to create an incline and strengthen the load.
As a rule, twisting on a bench is performed by classical and reverse techniques (described above). The only difference is that you should firmly grasp the edge of the seat with your hands to maintain balance.
Choose the angle of inclination yourself. Beginners are recommended to start from an angle of 15-20 °. All other biomechanics of movements are identical to standard twists on the floor.
A special chair is used to fix the legs in a fixed position. The upper body is in weight. From this position, the athlete twists the upper torso to the knees and strains the abdominal muscles.
Any position of the hands: behind the head, elongated forward, crossed on the chest. To strengthen the load, you can use additional weight (pancake from the barbell, dumbbell or other weights), held at the pectoral muscles or behind the neck.
Do not jerk during execution.
Twist your entire torso to the side, and not just the shoulder girdle.
Exercise is also suitable for working out the oblique muscles. To do this, twist the shoulder girdle to the sides.
Bend your legs and fix the feet in one position, bringing them under a stable object.
Avoid rounding the back while doing.
To perform, a special simulator is used that has a soft back and palm rests and allows you to hang on forearms.
The athlete rests his elbows on soft pillows, clasps his hands firmly with his palms and performs a hang. The spine is firmly pressed to the back of the simulator. From this position, the athlete simultaneously pulls his knees to his chest.
A hyperextension machine is used for execution. The athlete stands sideways in the simulator. In this case, the femur abuts against the edge of the inclined back, and the legs are firmly on the platforms. Hands are wound behind the head. From this position, the athlete performs smooth lateral inclinations.
To strengthen the load, it is allowed to use additional weight (pancake from the bar, small bar, bodybar), held on the chest or shoulders.
Advice for beginners! If you want to maximize the use of muscle fibers and enhance the effect of any exercise on the abs, tighten the abdominal muscles at the extreme point of twisting and stay for 2-3 seconds.
The techniques for most twisting options are safe. But still there are medical limitations to this exercise:
If you have these diseases, twisting can only be done with the permission of a doctor.
Do not ignore the visit to the specialist. Otherwise, you may harm yourself.
Successful and safe workouts!