For girls and guys, an elastic stomach and a pumped up abs are very important components of an attractive appearance and athletic figure; lateral twists will help to create a relief on the stomach and waist.
If it is not difficult to bring the legs and arms into shape, then the muscles of the abdominal wall are difficult to train, and the athlete needs more time to form the cherished "cubes".
Diagonal turns affect the oblique abdominal muscles. This group of muscles is very important for stabilizing the core and supporting the spine. They are located on the sides of the body. The oblique muscles are external and internal, it is important to involve both groups during training.
In order for lateral twisting to bring a noticeable result, it is necessary to perform the exercise correctly, combine different movements, and develop an individual schedule and rhythm of sports for yourself.
On a straight surface
Before starting workouts, make sure that your back is completely healthy, and the increased stress on the spinal column will not cause injury and physical problems, consult your doctor. Oblique twists can be performed in different variations. Try several methods, find the most convenient for yourself and include it in your daily training program.
On a straight surface
An oblique twist while lying on the floor is a basic exercise to start with. Having penetrated the basics and adapting the body for this lesson, it will be possible to gradually complicate the training. The algorithm for performing such an exercise on the press is simple:
we lie on the floor, bend our legs at the knees;
we take our legs to one side so that one limb touches the surface of the floor;
we remove our hands behind the head;
on exhalation, we make an effort and twist the body, lifting our shoulders up;
do not strain your neck and do not press your chin to your chest;
inhaling, we return to the starting position.
There is no need to strive to raise the body to the maximum height, the point of the exercise is to put a load on the oblique abdominal muscles. Having torn off your shoulders 2-3 cm from the floor, you already strain the necessary muscle zone to the right extent. Do 20 crunches in three sets. First we pump one side, then the other.
If you have access to sports equipment, you can try side crunches on a Roman bench. It is installed at an angle. The athlete lies down with his head down and fixes his legs with the help of special protrusions. Next, one hand should be placed behind the neck, and the other should be placed on the thigh. The technique is quite simple, you need to raise the body to a sitting position, and at the time of lifting, twist the body first to the left. After completing the exercise in one direction 20 times, you can perform a lateral twist to the right.
We make the effort on exhalation. We try to reach the opposite knee with our elbows. It is important to concentrate on the slow execution of the movement, to feel that the muscles of the core are in tension. You can perform the lesson not only on an incline bench, but also do it in a horizontal position or do it in different directions alternately.
You can get rid of the sides by performing diagonal turns on the horizontal bar. The presented option is perfect for women and men. This requires:
grab the crossbar with your hands shoulder-width apart;
bend your knees;
alternately pull the lower limbs to the chest, taking them out to the right and then to the left.
It is performed 15-20 times in three approaches.The training effectively burns fat, has a positive effect on the flexibility and strength of the spine, helps to shape the waist and beautiful abdominal lines. Exercises on the horizontal bar to strengthen the muscles of the abdominal wall can be supplemented with such movements as "corner" and "frog".
If an athlete wants to expand the waist, then the oblique muscles must be pumped with weights. This option is often used by men in their training programs. You can perform diagonal body turns using dumbbells while lying horizontally or at an incline on a sports bench.
As an alternative to this type of equipment, you can use a barbell pancake. It is better not to use curl weights for women.
Watch a video of the correct technique for this exercise:
To keep yourself safe during training, it is important to know how to do this or that exercise, as well as to follow safety precautions. By listening to simple advice, you will make any complex at home as effective and efficient as possible:
before training for the press, be sure to warm up well, do a warm-up, bends to the sides;
while lifting the shoulders in the classic form of twisting, hold your breath for a few seconds, this will allow you to feel the tension of muscle tissue and give strength;
the head during training should be parallel to the spine;
do not pull your head and body forward with your hands, strain the abdominal muscles;
between sets, rest for about a minute, walk around, adjust your breathing.
When doing side crunches with the abdominal body, do not overuse this type of training. It is better to use movement as an additional, auxiliary component.
Exercise systematically, focusing on the body's own resources and physical abilities, load gradually, and the result will not keep you waiting.
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