TWISTING
Twisting – basic exercises on abdominal muscles, particularly the rectus abdominis muscle. This with the weights are twisting a key exercise in the creation of a relief press.
An important point in the workout press – the number of repetitions, to press this number depends on the goals. If you want to burn excess fat, then do not use weights and follow the set to failure. If you want to stimulate the growth of abdominal muscles – use weights, and number of repetitions should be about 20. For the formation of relief, it is necessary to alternate the first and second approaches from one class to another.
Not pererasgibaytes during twists, as this will contribute ractyazheniyu abdominal muscles, and thus reduce the tone of the anterior abdominal wall.
Types of twists
Twisting on the floor
Involved muscles: the rectus abdominis, cranial part, in other words "top news tri tren 250" is good for burning fat.
This option is the most common type involves twisting all the abdominal muscles. On the lower back at the same time lays down minimum load.
Technique: Lie on the floor face up, bend your knees at an angle of 90 degrees, enclose hands behind your head, elbows dissolve in hand. Effort of the abdominal muscles begin to rise (not jerk) shoulder girdle from the floor towards the pelvis. From the top of the slowly return to starting position.
Twisting rotated.
Involved muscles: abdominal lines (mostly upper part) with an emphasis on the obliques.
Technique: Effort abdominal muscles lift your shoulders off the floor and lift the body towards the feet trenbolone hexahydrobenzylcarbonate, but do not try to touch the thighs or stomach forehead. Along with the rise of slightly rotate the torso to the right. Next repetition make a turn to the left.
Twisting on the bench tilted to the bottom.
Involved muscles: study of the upper part of the press.
Technique: For this exercise will require an incline bench. Lie back on the bench, bend your knees and move your feet under stress. Hands under his head, elbows dissolve in hand. Effort of the abdominal muscles begin to lift the upper body and pull it to the pelvis.
Twisting on the block.
Involved muscles: study of the press, for stimulating muscle growth.
Technique: Select weight with which you will do 20 – 25 repetitions. Kneel facing the block device, grasp the handle unit and start to pull it down while bending to the floor. The abdominal muscles must be in constant tension. Slowly return to starting position.
Lateral twisting.
Involved muscles: study of the oblique abdominal muscles. This activity is well suited to make a narrower waist.
Technique: Lie sideways on the bench so that part of the body above the waist appeared over the edge, and you can freely bend the body up and down. Ask someone to hold your feet during exercise. Bending at the waist, slowly lower into the lower position and slowly rise to its original position.
Besides this exercise can be done on the floor, lying on God resting his elbow on the floor, begin to raise and lower pelvis.
Reverse Crunch
Reverse Crunch suggest lifting the torso and not the legs, this allows more load and pump the lower part of the press.
Technique: Lie on the floor and stretch your arms at your sides, or if you perform this exercise on a bench, grab the edge of the hands, as shown in the figure. Bend your knees and lift your hips up as long as they do not occupy a position perpendicular to the floor. Effort of the abdominal muscles, pull your knees toward your chest. At the top of the knees exercises should be as close to the chest and pelvis must be completely raised above the floor, at the same time try not to straighten the legs, do not perform reverse twisting by the thigh muscles.