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Lifting the torso from a prone position

6 min read

The lifts the torso of the prone position is not the climbs, and twisting. Side looks as if the person raises his body, pulls the shoulders off the floor, and because the exercise is called the first impression. Actually, the shoulders go up because the rectus abdominis is reduced, and the lower ribs are given to the pelvic bones. Exercise is accessible to beginners and professionals, but the correct execution is an art.

The contents

  • 1 AB Workout
    • 1.1 Why download it
    • 1.2 When
    • 1.3 How often to train the press
  • 2 Options for lifting
    • 2.1 the Rise of the house on the floor
    • 2.2 Options for the hall
  • 3 what to pay attention

AB workout

In the modern bodybuilding gloss often advocating abandonment of abdominal. Indeed, the rectus abdominis is loaded when we pull deadlift, or squat, and stretched when we perform a proper bench press.

Now imagine a beginner. He still squats with broomstick to accumulate skill. Pulls her to the perfect angle. Shakes – blank fretboard. Flexibility lacks, and that is perfectly fine. “Pump” the press simultaneously with the study of basic exercises will not work.

Why download it

For beginners and working “for themselves and for health” training press performs the following functions:

  • Helps to relieve pressure off the spine in the basic exercises. A strong press will take part of the weight rods, it is desirable to make a strong press before the rod became heavy;
  • Relieves back pain due to spasm of the muscles;
  • Aesthetically looks better than a round belly

Security forces shake the press, to avoid injury due to hypertonicity of the back. Runners for greater stability of the hull during movement and better footwork. Bodybuilders – for beauty. And losing weight – to the point of exhaustion, and that’s just wrong. Direct and transverse muscle just enough to tone;

When

If the training power is to perform light exercises at the beginning, during activation of the muscles. Mean training with the basic exercises. Then, a couple of approaches hyperextension and a couple of approaches of twists help to warm up, increase mobility, and “turn on” core muscles before you put on the shoulders of the barbell and begin with her squat. By the way, for the bench and deadlifts, this workout is also good. But activating the press and its practice are two different things. Security forces usually 1-2 times a week and operate more twisting with weights to work out the rectus.

Fitnessista makes sense to do the twisting at the end of classes. This will allow qualitatively and to work out other muscles, and don’t miss the press, because if the program is already installed, you will not be broken.

Important: the AB workout may not be a “hitch” for most people. Weight training need to complete an easy walking, fitness workout – maybe even stretching, if there are no contraindications. Wishing to develop strength pull muscle in a single day. The purpose of the hitch is to improve the blood circulation in the tissues and recovery. Twisting will not help.

How often to train the press

Opinions diverged. Some athletes believe that the press is some kind of calf muscles, you have to train it every day, as it is hardy, and does not respond well to traditional movements for hypertrophy. Others – that the press need to work out how and other muscles. For “bricks” — with the weights or the inclusion of static modes, but not every day, and through exercise. For relief in mnogopotochnoy mode, and through the day. Still others believe that only one abdominal in a week, but it must be heavy.

Some coach house press every day, as it previously recommended in martial arts and athletics. In fact, the result and the style of the training depend on the individual characteristics of the structure to a large extent. You can try different options and keep track of what gives the best result.

The embodiments of the lift
The rise of the house on the floor
Beginners – option 1

  • Lie on the Mat, fingers to the ears, the heels of 20-30 cm from the buttocks, feet pressed to the floor, lower back – also, the belly is tucked up;
  • Pull the stomach even more and allow the lower ribs to the pelvic bones;
  • Proportional to the twisting force on the exhale raise housing;
  • Don’t “throw” it up inertia and work as much as muscle power
  • Continued – option 2

  • Lie on the Mat and make the initial position as in the previous embodiment;
  • Pull the stomach, to squeeze the lower back to the floor, to tear the heel off the floor a few inches;
  • To keep the feet on weight;
  • To curl the lower ribs to the pelvic bones, not pulling your head up;
  • Climb to height, not to change the angle in the knees and hips;
  • Gently fall as you exhale. Not to “push” your abdomen so that it took the shape of a ball
  • For those who have back pain – option 3

    This option is most safe when back pain from a sedentary lifestyle and overwork:

  • Lie on the floor next to a sofa or chair;
  • Heel put on the sofa or a chair, the angle at the knees should be straight;
  • To curl, that is, allow the lower ribs to the pelvic bones, rather sharply exhaling;
  • Perform the required number of repetitions;
  • To make sure that the pelvis did not move and the waist was lying on the floor
  • Important: to talk about the training plan “for all” does not make sense. Usually start with 3 approaches, 10-15 repetitions, and adjust the load shows as private practice. Someone really fit daily classes, others only 2-3 times a week. Watch out for their own results.

    Options for the hall
    On a Roman chair

    This option is strictly for people without hyperlordosis of the lower back in a calm state. If you stand still, and see the large deflection, it is not necessary to do the exercise in the Roman chair, better to make a simple, direct twisting on the Mat, or work on a block simulator.

    The movement is:

  • The feet are placed in the clamps;
  • Buttocks sit on the bench vertical housing;
  • Pull the stomach, need to lean your body back as far as possible;
  • Then actively bring it back, twisting;
  • Bringing the ribs to the pelvic bones occurs on the exhalation;
  • The arm can be freely positioned along the body or fixed in front of his chest, or “thumbs to ears”;
  • A headlock lock of the fingers is prohibited
  • The Roman chair is an option for physically healthy people who have no problems with the spine.

    Lifting on incline bench

    This option is more affordable, besides, beginners can choose the minimum angle, not to get hurt.

    Rise technically looks like this:

  • Place the knees on the cushions of the simulator, and the ankle – lock in the stops;
  • Hands need to either be positioned freely along the body or bring fingers to temples;
  • Then draw the belly and lower ribs lead to the pelvic bones, performing in a style all repetition;
  • This option can be performed in the small amplitude, lying back on the bench simulator
  • The corners of the simulator and the weight of the load

    The greater the angle of the inclined bench, the more difficult it is technically correct to raise the body. For beginners not recommended for angles greater than 15 degrees. Otherwise, novice athletes carry part of the load on the hips, or “up” due to inertial forces.

    Important: the angles more than 50 degrees are considered to be available only for physically very strong athletes.

    What to pay attention

    These tips will help you do the exercises more effective:

  • No need to rise sharply to a great height. Simply curl up on the available amplitude, moreover, is not worth chasing back angle for people with excess weight;
  • Carefully allow the pelvic bones to the lower ribs on the exhale and down on inhale, but don’t hold your breath upstairs;
  • You can put an extra piece of foam or a Mat on the clips if there is a need for protection from bruising;
  • The weights is better to take in hands. If you hold it in front of him, it will be easier, but will need to follow the work of the legs;
  • Much easier to learn to work without weights but at a pace “rise 5 accounts, pause, down on the 5 accounts.” It is also effective to increase the load
  • To download the press on the Roman chair can be in any yard, and on a flat bench where there are playgrounds with outdoor gyms. But most people would be enough to start and crunches on the floor. Exercise regularly, eat rationally and the press will come into the desired shape.

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