How to reverse spin the muscles of the press

The torsion exercises for the press arebasic for straight abdominal muscles. If additional burdens are added to the process - dumbbells, lining on hands, spectacular relief of the press area will be provided.

In a load to create a resilient relief of the abdomenit is very important the number of repetitions, which depends on the purpose of inflating the muscles of the press. To burn excess fat, training is carried out to maximum fatigue without burden. To create "cubes" on the stomach, weighting factors are necessary, and the number of repetitions should be no more than 25 times in two approaches. During twisting, do not overdo it, as this helps stretch the muscles, accordingly, the tone of the abdominal wall decreases.

Reverse twisting involves lifting the pelvis andlegs to the shoulders, not the hull. These exercises help increase strength and create the shape of the muscles of the lower abdomen. As a rule, in most people this area is problematic. When performing a set of exercises for reverse twisting, there is a strong interaction between the muscles - hip flexors and the press. The coordinated work of these muscle groups is very important in many sports. Exercises are performed in 2-4 sets of 25 times.

Reverse twisting exercises are performed first in the general load complex on the press area. Then you should move on to inflating the upper press and the oblique muscles.

This technique of exercises for reverse twisting resembles both beginners and professional athletes.

1. Lie on your back, hands stretch along the trunk. Bend the knees and raise the hips up to the perpendicular position of the floor.
2. Take a breath and hold your breath. Tighten the abdominal muscles, and pull your knees up to your chest. In the highest position, the knees should be placed near the chest, and the pelvis should be raised.
3. In no case should you unbend your knees. Otherwise, the muscles of the legs, rather than the abdomen, will begin to work.
4. Before the ascent, you must rest your hands on the floor and move your hips from their seats.
5. Exhale at the moment when the legs are at a minimum distance from the chest.
6. Slowly lower your legs to their original position, but do not lower your feet to the floor until the approach is complete.

Breath holding promotes strong muscle tension and keeping the spine in a safe position.

Having mastered these reverse twists after several approaches, the press can be strengthened by additional loading:

- Raise your shoulders and head above the floor just before the exercise and do not let go until the set is over;

- pull your knees to your head;

- hold the dumbbell between the feet;

- Perform exercises on a level or incline bench, while holding hands firmly behind the bench.

Back torsion exercises can beperform and sitting. In this load, the aim is to work out the muscles of the lower and upper parts of the abdomen. Sitting on a chair or edge of a bench, it is necessary to bend the legs in the knees and slowly pull them to the level of the chest. Then you need to straighten your legs in front of you and return to their original position. During the exercise, you should firmly hold on to the edges of the support and lean back in the chair.