How correctly to do twisting on the press?

Contents:

Swing press
Technique for twisting

The pumped abdominal press is the dream of many beautiful ladies. Developed muscles have an aesthetic and beautiful appearance. In addition, a taut physique has a positive effect on the body, because the trained muscles of the abdomen supports our spine and reduces the likelihood of locomotor disorders. At first glance, it may seem that the exercises are simple and quite obvious: raise and twist the torso several times. But this is just a general idea of training, in fact, the exercises have a variety of techniques of performance, respectively - the result. That's why we would like to tell you in detail how to correctly do twisting on a press for girls.

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Swing the press

So, if you decide to take care of yourself, bring your figure in perfect condition, then the exercises for the press occupy a leading position in the complex of physical training.

A bit of anatomy

To understand how to do twists for the press, you need to at least a little to navigate in what muscles are involved in this. In the process of physical exercise, the human body uses such muscles:

Straight abdominal muscle. It is a flat and long muscle that starts from the chest and ends at the bottom of the abdomen. Moreover, its wide upper part to the bottom narrows, and it is in this place most often and accumulates insidious fat.

Important! These muscles form a beautiful abdominal relief.

Transverse abdominal muscles. These muscles encircle the entire abdomen.

Important! Their intensity will not be noticeable, since the muscles are deep, but they increase the tone of the abdomen.

Slanting muscles. They, in turn, are internal and external. It is these muscles that make the waist thinner, and your whole silhouette becomes much slimmer.

Important! The outer oblique muscles are most clearly visible.

Large pectoralis muscle. This is the muscle group that is located on the front of the chest. These muscles are involved during the upper types of exercises.

Important! The advantage of working out such a musculature will not only be a pumped up stomach, but a tightened chest.

Advantages of physical exercises

Probably, you are interested not only in technology, how to do twisting of the press, but also advantages of such physical training. Here are a few advantages of these classes:

You can exercise at home.
No need for additional or special sports equipment.
The versatility of twists allows you to pump all the abdominal muscles and create a beautiful relief.
The twisting technique is good for beginners, since the exercises are easy to perform.

General rules for the execution of twists

Let's designate several principles on how to correctly twist the press:

Before the start of sports, you need to do a warm-up. The best option can be a light jog. Begin a set of exercises with more simple and easy. Thus, the body adapts to the load.

Important! If you feel that training passes with ease, go to a more complex level: increase the number of twists and approaches, as well as the technique of performing exercises.

It is necessary to perform twisting carefully enough. Excessive pressure on the intervertebral discs is fraught with back injuries, and if such problems already exist, then first put under the back of the roller. It will provide a natural bending of the spine. This device will be relevant for people with sedentary work.
Twist slowly, without jerking.
You can not touch your chest with your chin.
Do not put your hands behind your head in the lock, and then pull yourself in this way by the neck at the stage of lifting the torso.
Do not hold your breath if you exhale with effort or contraction.
You can not recline after twisting abruptly to the floor, lower your torso slowly.

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Technique of twisting

Now let's look at specific types of exercises and the nuances of their implementation.

Straight twisting

How to correctly twist the press with this technique? This load is designed for the operation of the rectus abdominal muscle. Since it tapers to the pelvis, there are fewer nerve endings in its lower part. Such physiology has certain features, which consist in the fact that the same applied effort has a different result. Reduction of the musculature of the lower portion of the rectus muscle is less effective, and the accumulation of fat deposits on this site complicates the training.

Important! As a result, the upper part of the press develops better than the lower one. It is the technique of straight twists that facilitates the toning of the lower press, as the technique affects the entire musculature.

Therefore, there are no separate exercises for inflating the lower press. For the relief of this part of the abdomen, it is necessary to increase the intensity of the load, and also to adjust the nutrition to reduce the subcutaneous fat content.

Exercise Technique:

Take the starting position. Lying on the floor, the waist is snug against the surface. Lay your feet on a small raised platform. For these purposes, a step, bench or fitball may suit. The angle between the shin and thigh should be straight.
The placement of hands during the lesson depends on your level of physical fitness. If you are a beginner, it is advisable to place them closer to the pelvis, this position will make the twists easier. And further complicate the exercise: keep your hands on your head or woven into the castle above the crown. The last option is the most difficult one.
Twisting is performed on exhalation. At this point, you need to stretch your torso to the pelvis. With a flat back, this exercise can not be made. Therefore, rounding your back, tear your shoulder blades off the floor.

Important! In the area of the solar plexus, you should feel the maximum contraction of the muscle. Fix this position for a couple of seconds.

We take a breath and slowly return to the starting position, but not until the end.

Important! The basic principle of twisting is the constant reduction of muscles without relaxation.

And a few more tips on how to twist the press:

Each workout should consist of at least 10 approaches, and the interval between them is about 40 seconds.
A large amplitude of twists contributes to a faster appearance of a beautiful abdominal relief.
Try to bring your forehead as close as possible to your hip, keeping your back round.

Inverse

Another type of effective exercise is reverse twisting. When they are performed, the lower part of the trunk is raised towards the breast.

Important! It is most convenient to perform such exercises on a horizontal bench. The inclined surface is also perfect for this purpose, besides, it will increase the effectiveness of training due to the greater amplitude of twists.

How do twists for the press in this technique? The mechanism of exercise can be explained as follows: fold the body, lifting the buttocks and directing them toward the head.

Step by step it looks like this:

Accept the position, lying on the bench, the floor. Place your hands depending on your preparation: parallel to the torso at the initial stage, or wind over your head if you are already prepared for the load.
Bend the legs in the knees, move the hips towards the chest.
When the thighs are perpendicular to the bench, fix this position. Take a breath and hold this position for one second.
On exhalation, drag the pelvis to your head, making tangible efforts.
After that, take a breath and start slowly lowering the hips, but not to the end, without touching the surface of the bench.

The maximum approach of the knees to the head increases the load on the musculature. With this type of exercise, the lower back muscles are stretched.

Important! To prevent the curvature of the spine, twisting should be done only vertically, without deviations to the sides.

All twists are always carried out in constant muscle tension, while the main aspect is the quality of the workout, not quantity.

Side crunches

Crunches are another name for twists. Side exercises are best performed in conjunction with direct twisting technique. Such classes have a repetitive execution mode. In one approach, do about 20 twists, it is optimal to make three such approaches in each direction. Do not make a break between the approaches.

How do I twist the press? The technique is as follows:

Lie down with your back on the floor. Bend your legs in the knee joints, take them to the side until the thigh rest on the floor.
The opposite hand to the leg that lies on the floor, put it behind your head, and with the palm of the second hand, grasp the upper side of the torso. Thus, you will feel the contraction of the muscle.
On exhalation tighten the lateral muscles of the abdomen, turn the trunk upward, lifting the shoulders off the floor.

Important! There is no need to seek to elbow the leg, as this type of exercise does not need a large amplitude. It will be enough to pull off the shoulder a couple of centimeters up.

While taking a breath, slowly take the starting position.

Only the lateral abdominal muscles need to be cut, during the training do not strain your neck.

Important! The head position should not be too low, or - on the contrary, raised up.

Slanting curls

This type of exercise involves the same muscles as the previous workout. Only the technique of execution differs. Let's find out how to correctly twist the press of this type:

The starting position is lying on the back, one hand is behind the head, the second is lying along the trunk.
Feet set on a small elevation. A bench or a low stool or chair will do.
Carry out crunches, while lifting the shoulder of the hand that is wound behind the head. Strive to reach with your shoulder to the opposite knee.
Twisting is carried out on exhalation, and return the body to its initial position by inhalation.
Change hands and direction of crunches.

Important! It should be noted that with oblique and lateral twists, both internal and external muscle types are trained. So, by cutting the inner oblique muscle, you automatically train the external muscle on the opposite side.

Double crunches

We will tell in detail how to make twists for the press in such an effective technique:

Take the position lying on your back.
Get your hands behind your head, while your elbows should be pointed to the sides.
Bend the legs in the knee joints, set to the full foot on the floor.
Exhale, simultaneously lift your legs and torso towards each other.
Fix this position for a couple of seconds.
Take your time, return to the starting position.

Important! Try to bring your knees to the chest as close as possible.

Boxing wrenches

The technique used by professional athletes is very effective. There are two types of exercises:

Accept the position, lying on the floor. Bend the legs slightly in the knee joints. Tear off the scapula from the floor and then return to the starting position without loosening the abdominal muscles.

Important! It is necessary to produce twisting in a very intensive regime and constant muscular tension.

Again, take a recumbent position on the floor, bent at the knees of your foot set to full feet. Hands bend in the elbows, tightly pressed to the body, the fists have near the chin. Tighten the abdominal muscles and pry up the shoulder blades, in this position, torso the circle clockwise. Make 10 circles in each direction.

We believe that such information will certainly come in handy for you to give your tummy an ideal shape. There are several types of technology, how to correctly twist on a press for girls, each of which develops a separate group of muscles. You can use any kind of crunches in your training, but for a beautiful relief we recommend that you carry out exercises in a complex manner.