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Twisting is the main set of exercises for the formation of the press, mainly aimed at stimulating the rectus abdominis muscle. Thanks to twisting with weights, a beautiful embossed press is created.
To train the rectus abdominis muscle, the quantitative indicator of repetitions plays an important role. Burning excess fat requires work without burdens, the movements are brought to “failure”. Weights are used if the purpose of the twists is to form a beautiful core and stimulate muscle growth. The number of repetitions in this case should not exceed 20 times. To form the relief of the press, you need to alternate the first and second approaches from lesson to lesson.
It should be noted that strong extension during twisting helps to stretch the muscles of the abdominal region, therefore, reduces tone.
Varieties of twists
Crunches on the floor
Crunches on the floor are a great aid in burning fat. Twisting affects the formation of the rectus muscles and the cranial region of the abdomen.
This type of exercise is the most popular among the rest. It includes in the work all groups of muscle tissue in the abdominal region. At the same time, a very small load falls on the lumbar region.
The technique of performing twisting on the floor. To take the starting position, you need to lie on the floor on your back, bend your knees at a right angle, put your hands behind your head and spread your elbows to the sides. Tighten your abdominal muscles and gently lift the shoulder girdle from the floor to the pelvis. Having reached the top point, slowly return to the starting position.
Twisting twists
This exercise is suitable for shaping the upper core. The load falls on the oblique muscles of the abdominal region and the upper part of the rectus abdominis muscle.
Twisting twisting technique. Tighten your abdominal muscles and lift your torso while making a slight twist of your torso to the side. During the next repetition, the body should be turned in the opposite direction. Alternate right and left turns.
Incline Bench Crunches
This type of twisting is focused on the development of the “upper press”.
The technique of performing a twisting on a bench inclined downward. An incline bench is used to perform the exercise. You should lie down on the bench with your back, head down. At the same time, the legs are bent and brought under the emphasis. Place your arms behind your head and spread your elbows in different directions. Tighten your abs and pull your upper body towards your legs.
Twisting on the block
Crunches are useful for stimulating muscle growth.
The technique of performing twisting on the block. A simulator is required to complete the exercise. Take a weight that will give you 20-25 reps. Turn your face to the block device and kneel. Grasping the handle of the block, pull it down, not fully bending towards the floor. The abdominal muscles must be constantly tense. You need to return to the starting position slowly, without jerking.
Side crunches
This type of twisting is used to form a narrow waist. The main load is borne by the oblique abdominal muscles.
Technique for performing side twists. The exercise is performed on the floor or bench. When performing side crunches, an assistant may also be present to fix your legs.
You should lie sideways on the bench. Part of the body should protrude beyond the edge so that it is possible to bend the body both up and down. Bending your body at the waist, slowly lower yourself down, and then slowly return back.
The same exercise is performed on the floor: lie on your side, resting your elbow on the floor, and now begin to slowly raise and lower your pelvis.
Back torsion
Reverse crunches are directed towards the bottom of the press. They consist in raising the legs, not the torso.
Technique for performing reverse twists. To do the exercise, you need to lie on the floor. Leave your arms extended along the body, bend your legs at the knees. Lift your hips up so that they are perpendicular to the floor. Tighten your abs and pull your knees towards your chest. At the top of the movement, the pelvis should be completely torn off the floor, and the knees should be pulled to the chest as close as possible. Make sure your legs are bent at the knees.
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