How to correctly perform torsion on the press to create a beautiful belly relief

Straight twists on the press are the main exercises for the development of the muscles of the abdominal muscles. They allow you to tighten the muscles of this area and work out a beautiful relief. The well-defined muscles of the press speak of the athlete's preparedness for competitions, the strength of the figure and the possibility of avoiding waist injuries in training. In addition, they protect and support internal organs from various effects, develop Coordination of movements.

Twists on the press are performed lying on the floor with raised legs and lowered legs on the hill. In this position, the shoulder region is lifted, and the loin does not come off the floor. It is necessary to monitor the amplitude. In this exercise, it should be minimal, as with large ascents the hip joint is turned on , and the muscles of the press receive the minimum load. One approach is performed without stops and breaks. It is necessary to monitor the muscles of the press - they must always be under load. In the case of ease of doing the exercise, you should use weighting: a dumbbell or a pancake from the bar holds in his hands and presses against his chest, and his knees squeeze the weighted ball. One cycle must consist of three repetitions. In one repetition, the load is performed 20-25 times.

There are several options for twisting on the press, which are performed at a slow pace with muscle tension:

1. Exercises in the Roman chair - the load falls on the upper zone of the press. Exercise forms the top of the top and develops strength. Sitting on the crossbar and fixing the elongated legs between the rollers, the upper part of the body rises 30-60 degrees from the horizontal.
2. Reverse twisting - the press is strengthened in the lower part of the abdomen. The exercise is aimed at lifting the bottom of the press. Lying on your back, you should lift your hips with your legs bent to the level of perpendicularity to the floor, pulling your knees to your chest.
3. Skew twists - pull the oblique muscles in the waist. Such exercises are necessary to strengthen the lumbar zone. Perform lying on the side. The legs are bent at the knees, one hand lies along the trunk, the other - behind the head. The shoulder region is raised. The same movements are performed on the other side.
4. Exercises for the press on the bench with a slope - are used in the work of the muscles of the upper abdominal region and the straight muscles of the thigh. Exercise develops strength and hones the relief of the press. Sitting on the bench at an angle of 30 degrees, the body rises to the level of the right angle between the torso and the hips.

Twisting on the press can be performed with the help of simulators. In particular, using the block mechanism, you can create spectacular and spectacular cubes of the upper abdomen. This exercise additionally involves the oblique muscles of the press. Standing on the lap at a distance of a meter from the simulator and taking hold of the handle of the upper block, it is necessary to make the body slopes forward to the level of parallelism of the floor. At the same time, the arms are tightened until the right angle is obtained in the elbows. At this time, the press strains, the elbows are pulled to the knees, and the back is rounded.