How to make reverse twisting on the muscles of the press

Torsion exercises for the press are basic for the rectus abdominis muscles. If additional burdens are added to the process - dumbbells, pads on hands, an effective relief of the press area will be provided.

In the load to create an elastic abdominal relief, the number of repetitions is very important, which depends on the purpose of inflating the muscles of the press. To burn excess fat, exercise is carried out to maximum fatigue without burdens. To create "cubes" on the stomach, weighting factors are necessary, and the number of repetitions should be no more than 25 times in two approaches. During twisting, do not overdo it, as it helps stretch the muscles, accordingly, the tone of the abdominal wall decreases.

Reverse twisting involves lifting the pelvis and legs to the shoulders, not the body. These exercises help increase strength and create the shape of the muscles of the lower abdomen. As a rule, in most people this area is problematic. When performing a set of exercises for reverse twisting, there is a strong interaction between the muscles - hip flexors and the press. The coordinated work of these muscle groups is very important in many sports. Exercises are performed in 2-4 sets of 25 times.

Exercises for reverse torsion are performed first in the overall load complex on the press area. Then you should move on to pumping the upper press and the oblique muscles.

This technique of exercises for reverse twisting resembles both beginners and professional athletes.

1. Lie on your back, hands stretch along the trunk. Bend the knees and raise the hips up to the perpendicular position of the floor.
2. Inhale and hold your breath. Tighten the abdominal muscles, and pull your knees up to your chest. In the uppermost position, the knees should be located near the chest, and the pelvis should be raised.
3. In no case should you unbend your knees. Otherwise, the muscles of the legs will start working, and not the abdomen.
4. Before the rise, you must rest your hands on the floor and move your hips from their seats.
5. Exhale at the moment when the legs are at a minimum distance from the chest.
6. Slowly lower your legs to their original position, but do not lower your feet to the floor until the approach is complete.

The delay in breathing promotes the strongest muscle tension and the retention of the spine in a safe position.

Having mastered these reverse twists after several approaches, the press can be strengthened by additional loading:

- Raise your shoulders and head above the floor just before the exercise and do not let go until the set is over;

- pull your knees to your head;

- hold the dumbbell between the stops;

- Perform exercises on a level or incline bench, while holding hands firmly on the bench.

Exercises for reverse torsion can be performed and sitting. In this load, the aim is to work out the muscles of the lower and upper abdomen. Sitting on a chair or edge of a bench, it is necessary to bend the legs in the knees and slowly pull them to the level of the chest. Then you need to straighten your legs in front of you and return to their original position. During the exercise, hold firmly on the edges of the support and lean back in the chair.