Twisting for the press on the upper block. Pull-up of the upper block with straight arms

The second part of our list unusual exercises, where you will find another damn dozen ways to load your muscles.
1) T-bar pull
Muscle group: Back muscles
The exercise is quite famous, but not all gyms have this simulator, especially in such a variation as the T-bar with an emphasis on the chest, the thrust of which, in general, is one of the best exercises for back muscles. But don't get upset! There is a way out. You can make a T-bar yourself with a regular neck and a classic adapter from a horizontal block with narrow grip. Having rested one end of the neck, for example, against the wall, and hanging discs on the other, you can use this handle to perform excellent exercise, which is sure to make your back progress.
If you find yourself in conditions where you don’t even have a handle from the block, you can use a banal rag instead, holding both ends of it or the wrist straps, passing them under the bar and taking each strap in the opposite hand.
2) Rear delta lying on its side
A good exercise with a very large amplitude. To perform it, you need to lie on the bench sideways, the arm from the dumbbells is brought out in front of your face, and then you make a rise, moving your arm up and reducing the back delta. Long amplitude allows for very good stretching of the posterior delta bundle.
3) Pullover on top block
Muscle group: Back muscles
Not the most popular form of exercise, more often I see it performed with a dumbbell, which is more suitable for the chest muscles. But the pullover on the upper block is extremely effective exercise for your back. You need to move away from the block a little and bend down. Choose the distance and angle of inclination according to your feelings in order to catch a position in which you will load your back as much as possible and triceps as little as possible. You can also try different adapters for the block: both straight and rope.
4) Tilts in the hack machine
Muscle group: hamstrings, glutes
In the hack machine, you take a position facing the machine with your feet on the edge of the platform. Next, you pull your pelvis back, bending over and stretching your hamstrings and glutes. Upon reaching bottom point you begin the reverse movement of the pelvis. I think this exercise will be more interesting for the female audience.
5) Raising the toes in the leg press
Muscle group: Calf

Great exercise for the calf muscles. It is performed in the all familiar leg press machine, however, you put only socks on the platform, at its very bottom, leaving the heels outside the platform. Next, you simply lift the weight with your toes and turn your lower leg into a dream of black athletes. Exercise allows you to use heavy weights and effectively load the lower leg, even when you reach good results in its development.
6) Lee Haney Deadlift
Muscle group: Trapezius, rhomboids
The deadlift is performed while standing, you hold the barbell behind your back and tilt your head slightly forward, rounding your back in thoracic region, raise your shoulders up, reducing the trapezoid. This exercise develops the visual thickness of the trapezium well., thanks to load transfer to the lower and middle trapezoidal making your upper back much more massive. This exercise is very convenient to perform in the Smith machine.
7) Crossover on the lower blocks
Muscle group: Pectoral
The exercise is aimed at the very top of the chest, at its subclavian region.. You bring the lower blocks to the middle of the chest, "raking" from below. Be careful to emphasize the movement on the inward and contraction pectoral muscles, and not just on the rise of the arms, otherwise the load will go too much on the front deltas.
8) Lower Block Squats
Muscle group: Quadriceps, glutes
Squats are performed with a long handle of the lower block. Step back a short distance from him and choose the most comfortable body position for you, in which you will feel a good emphasis on the gluteal muscles. During the lift, push off with your heels, trying to make a movement not just up, but also a little back. Don't worry, the weight of the block won't let you fall. Good exercise for girls, helping on G rubbing the hips and buttocks.
9) Bench deadlift
Muscle group: Back muscles
Lying on the chest incline bench, you pull the bar until it touches the bench. Most likely, you will be more comfortable using a curved neck. You may also need the help of a partner who will give you a barbell. Bench-fixed torso relieves pressure from the lower back and improves muscle control.
10) Rear delta in peck deck sideways
Muscle group: Rear delta
A well-known exercise performed in an unusual manner. You sit on the seat not as usual, straight, but sideways, you take the handle of the simulator with the opposite hand from it. This form of exercise is characterized by a very large amplitude and good muscle stretch.
11) Biceps femoris with body lowering
Muscle group: Biceps femoris
Great exercise for the back of the thigh. You need to fix your lower leg in some kind of simulator with a leg lock (for example, it can be a block top link). Kneeling on the seat, with your back to the machine and fixing your lower leg, you slowly lower your body down, stretching the hamstrings, and then also rise back under control. Perhaps at first it will be difficult for many to perform this exercise, even just with own weight. In this case, you can help yourself a little by pushing off the floor, or you can perform an incomplete movement. Also one of the charms this exercise is that… it is! Exercises on rear surface there are not so many hips in general, and there are no simulators with 15 types of leg curls in most gyms, so you have to get out.
12) Vertical thrust in the crossover of both blocks
Muscle group: Back muscles
Single handles are hung on each block of the simulator. Kneeling in the middle of the crossover, you pull both blocks at the same time, bringing your shoulder blades together and bringing your arms to your body. The exercise is more suitable for working out the back in a multi-repetition mode, rather than as a basic, basic movement, however, I am sure that you will appreciate how well it places the load on the widest.
13) Bent over row
Muscle group: Back muscles
By placing a straight handle on the lower block and standing next to it, you tilt as with a normal barbell row. The block allows you to change the position of your hands and handles, transferring the load to the desired areas of the back, since you are not moving a heavy barbell, but only the handle of a block weighing 500 grams.

Performing exercises on a block simulator allows you to diversify your training program and improve progress in building muscle volume. The peculiarity of such exercises is that they are fundamentally different from training with free weights.

The blocks in the simulator can be pulled back and forth, sideways, up and down. Free weights do not provide such flexibility, and the muscles do not receive such a versatile development. In a completely different way, the muscles are worked out when the athlete is engaged on a block simulator.

Lifting the barbell for biceps and performing bending of the arms in a crossover while standing have some differences in the technique of movement, and, consequently, in the effect on the muscles. This also applies to the information of the arms in the slope, which is done in the simulator, which differs from the usual information with dumbbells, since the chest upper muscles work a little differently.

The variability of the positions that block simulators give is the main and main advantage of this sports equipment. Classes on the blocks allow you to stimulate the growth of muscle volume. Athletes who previously worked only with free weights achieve a particularly high effect.

They are a selection of the most effective exercises, which, for one reason or another, disclosed in the description of each, should be included in the main training program for muscle growth.

It is a multi-joint exercise, which is aimed at training the back with the involvement of several muscle groups, allowing you to use fairly heavy weights. It, unlike single-joint, stimulates the production of much more testosterone and growth hormone in the body of athletes. It renders positive effect for muscle growth. At the same time, you can work both with the lower and upper, and with narrow and wide grip.

It is best to perform this exercise at the end of a workout to develop the muscles of the back. First you need to work with heavy weights, performing deadlift, bent over row with a barbell, supplementing with a t-bar if possible. The expansion of the range of motion is carried out by performing the exercise with one hand.

Aimed at the study of the shoulder girdle. Is one of better ways engagement and training of the middle bundle of the deltoid muscle group. It gives the greatest effect with a wide grip. Achieving maximum isolation is carried out when occupying one of three positions - standing with cables (two), on the floor, sitting. Performing with a bar with rotating handles allows you to ease the load on your wrists.

This exercise is best done before single-joint delts and after heavy overhead presses. It is quite often used as a closing dropset when they want to work out the middle bundles of the deltoid muscles to the maximum.

Free weight work involves moving the arms perpendicular to the torso. In this exercise on the back with block simulator the amplitude is much greater. In addition, the athlete has the opportunity to experiment with different grips and types of neck, which is also an indisputable advantage.

Many athletes perform this exercise as a warm-up for shoulder girdle because it has a high range of motion. And if regular pull-ups make it difficult to increase the load, then doing heavy approaches on blocks is much easier. You can also do chest pulldowns after the free weight exercises that follow the warm-up.

This is perhaps one of the best variations of the development of the biceps in such a simulator as a crossover. Its high efficiency is due to the ability to change the height of both the block itself and the position of your own body. This exercise is an excellent choice for those athletes who have a shoulder injury, as it provides the joint with almost complete freedom of movement.

Exercise is no different. high load, great to perform in those moments when there is a need to reduce the intensity. It can be done and with the involvement of enough heavy weights. The main thing, when reaching muscle failure, is to be sure that the inertia of movement is not involved.

The latter is due to the fact that due to cheating, the execution technique is violated. This leads to an increased risk of injury. Workouts with sets of six or eight repetitions are recommended to be performed with two hands, either with a barbell or with an EZ bar.

Unlike many other chest exercises, it allows you to easily change the angle of resistance. If you need to work lower part chest muscles, the blocks are set up, and if the emphasis is on upper part, then, on the contrary, the blocks are placed at the bottom. Similarly, a change in the point of bringing the hands together is required.

It is made the penultimate or final in training. When two isolating chest exercises are done at once during a lesson, the muscles should be worked out from different angles. Otherwise, the loads will be unidirectional, which is not efficient.

It is a study on the deltas, which involves swinging to the sides, spreading the arms in an inclination. Recommended for inclusion in the workout, since block simulators were designed specifically for single-joint exercises.

Triset allows you to develop literally every delta bundle, holding the handle and not releasing it. Hands can be spread both standing and tilted, raised in front of you or swinging to the sides.

This triset, as a rule, completes the workout. In what part of the lesson to do this exercise is not of paramount importance. The main thing is to ensure that the study for each beam is the same, and not different.

It differs from similar exercises performed with its own weight by the ability to conduct training with an unlimited number of repetitions, the number of which depends on the goal set for the athlete, as well as by adjusting the limit loads. Twisting can be performed as on the knees, when the emphasis is on the upper part. abdominals, and standing, if necessary, work out the oblique muscles.

The crossover exercise is done either first or second in the training to work out the abdominal muscles. Taking a small weight, increasing the number of repetitions due to this, you can do twisting and closer to the end of the lesson.

The reason for including this exercise in the list of the best is that it allows you to work out the long head of the triceps as efficiently as possible. This is due to the fact that it is much easier to return to the original position in a crossover than when using an EZ bar or dumbbells. It is possible to diversify such an extension in several ways, if you kneel or perform it with one hand.

Athletes who work triceps with multi-joint exercises, can do this exercise absolutely at any time during the workout, after the previous ones are completed.

Some athletes feel that doing rotator cuff exercises is an absolute waste of time. This is an erroneous opinion. This group muscles and tendons, which together with deltoid muscles provides maximum stability shoulder joints and also reduces the risk of injury.

It is the lack of exercises that allow you to work out the rotator cuff, when the rest of the deltas are given increased attention, and becomes the main cause of problems. This creates an imbalance in the development of muscles, which leads to negative consequences, adversely affects the health of the shoulder girdle. To perform abduction and adduction not in a crossover, but with a dumbbell, then this must be done either standing or lying down.

Engage in adduction and abduction of arms with small weights should be five repetitions in each approach as a warm-up.

No. 10 The thrust of the lower block between the legs

The number of leg exercises that can be done on a crossover is limited and ineffective. Pulling with the lower block between the legs is an exception that allows you to get the maximum benefit. She looks like Romanian deadlift, which allows you to work out the back chain, including the buttocks, lower back, upper area hips. To get the greatest effect, you need to keep your back straight, knees bent, do not stretch your shoulders, keeping them to a minimum. Correct technique involves the implementation of all movements exclusively with the hips.

It is recommended to do this pull as an addition to the main bends, since they are what force knee joints move. The inclusion of this exercise in the training depends on how the athlete is doing. If an athlete is working on the back of the thighs with quadriceps, then before a single-joint exercise, you need to squat and do hyperextension.

Summarizing

Working out on block simulators is useful not only for experienced athletes, but also for beginner athletes who have just started attending gym. Exercises performed with blocks are considered one of the most effective and best ways to prepare joints, ligaments, muscles for the upcoming increasing loads.

Source: bodybuilding.com

Welcome! Wednesday, on the agenda - technical note. And we will talk in it about the exercise of pulling the upper block with straight arms. After reading, you will learn all about the muscle atlas, the benefits and execution technique, and we will also find out the degree of effectiveness and expediency of including the exercise in your training program.

So, take your seats in the auditorium, we begin.

Pulling the upper block with straight arms. What, why and why?

We have been writing technical notes for a long time and have considered almost all the classic and most popular exercises, the so-called “substandard” remains, in particular, the pull of the upper block with straight arms, we will talk about it further in the text.

Usually, when a beginner comes to the gym or turns to a trainer for the first time, he is given a standard “gentleman's” set of exercises for each muscle group. With this set, he spends almost all of his training from week to week, from month to month, from year to year, only occasionally slightly changing his training program. And then one fine day, a novice athlete sees a new, completely unfamiliar exercise and decides to try it. Then he says: “why didn’t I do it before? In it, I feel the target muscles much better.”

The author of these lines is not a supporter of "frozen forms" - the same exercises. I also urge you, my dear readers, to experiment in the hall with different movements and find your own from all the variety. Who knows, maybe the exercise from the current note - pulling the upper block with straight arms, will be yours. Now we will find out.

Note:
For better assimilation of the material, all further narration will be divided into subchapters.

Muscular atlas

The exercise belongs to the class of isolating with the type of force pull (pull) and has as its main goal the study latissimus dorsi back.

The muscle ensemble includes the following units:

targeted - latissimus dorsi;
synergists - pectoralis major (sternal head), pectoralis minor, triceps (long head), large round, posterior delta, rhomboid, levator scapulae;
stabilizers - triceps shoulder, pectoralis major (clavicular head), rectus and oblique abdominal muscles, wrist flexors.

A complete muscle atlas is such a picture.

Advantages

By performing the exercise, pulling the upper block with straight arms, you can count on receiving the following benefits:

isolated study of the latissimus dorsi;
formation of the V-shape of the torso;
back width development;
the ability to perform athletes with any level of fitness (especially girls who are “afraid” of barbells).

Execution technique

The thrust of the upper block with straight arms refers to the exercises entry level difficulties. The step-by-step execution technique is as follows.

Step #0.

Go to the block simulator and attach the wide handle. Grab the last one with a wide overhand grip. (wider than shoulder width) and slightly pull the upper block towards you to a position where the arms are slightly above shoulder level. Do 1-2 step back and almost completely straighten your arms (leaving only a slight bend at the elbows). Slightly bend your knees (feet are shoulder width apart) and tilt your torso forward (angle about 30 degrees). This is your starting position.

Step #1.

Inhale and, keeping your arms straight, begin to pull the handle with your lats until your arms are in a position next to your hips. Exhale after completing the step. Keeping your arms straight, return to the PI. Repeat the specified number of times.

In the picture version, all this disgrace looks like this.

On the move so...

Variations

In addition to the classic version of the pull of the upper block with straight arms, there are several variations of the exercise, in particular:

pull with two hands of two belts / elastic bands;
traction with a rope handle;
in a kneeling position with two straps/elastic bands.

Secrets and subtleties

To get the most out of the exercise, follow these guidelines:

pull the block with straight arms and do not bend them throughout the movement;
at the end of the movement (handle at hips) perform peak contraction and hold in 1-2 accounts;
turn around at the end of the movement chest and arch your back;
in the process of performing the movement, avoid rounding the shoulders;
do not raise the handle too high (and along with her shoulders);
pull at this pace: explosively down and slowly up;
do not use momentum to perform the next repetition;
carry out movement / traction not at the expense of the hands, but at the expense of the latissimus dorsi;
breathing technique: exhale - to force / pull the block down, inhale - to return to the IP / pull the block up;
numerical training parameters: number of sets 3 , repetitions 15-20 .

With the theoretical side finished, now let's look at some practical points.

Is the straight arm pulldown an effective back exercise?

Research in particular from ACE (American Council on Exercise, USA 2016 ) they do not talk about the highest efficiency of the exercise for the back muscles in comparison with the basic ones. For example, EMG data (electrical activity of muscles) say the following:

pull-ups with weight with a wide pronated grip: the widest - 102 , the middle of the trapezium - 41,1 ;
dumbbell row in an incline with an emphasis on the bench: the widest - 77,2 , the middle of the trapezium - 84,3 , the bottom of the trapezium - 66,8
thrust of the upper block with straight arms: the widest - 65 , the middle of the trapezium - 19,5 , the bottom of the trapezium - 21,5 ;

Nevertheless, this exercise is quite effective in terms of including it in the PT as the last / finishing or using it for preliminary fatigue of the widest (performance by the first number).

I'm a girl - how can I pump up my back if I can't pull up and don't like barbells?

Usually, the stumbling block for young ladies in back training is that the most effective exercise - pull-ups on the bar, is available to units. Also, ladies do not like such a projectile as a barbell and therefore bypass it. And just for such categories of workers, the following strategy in back training is suitable:

spend 2 interval training 2-3 day;
use different tactics in training: one day - exercises with dumbbells, the second - block work;
on different days, stick to different schemes for approaches and repetitions: one day - 2-3 set by 6-8 repetitions and with more weight, the second - 5 sets by 15-20 reps with less weight:
resort to such a technique as preliminary fatigue and use the traction of the upper block with straight arms for this with the first (zero) number;
always end your workout with a hyperextension on the machine, doing up to 3rd approaches with failure in each.

Follow these tips, and you are guaranteed to have a beautiful back.

Actually, we’ve finished with the main part, let’s move on to ...

Afterword

Another tech note has been written, and today it was about straight arm pulldowns. I am sure that you have not tried this exercise until now, but you will definitely do it in the near future. Why are we sitting :) ?, let's go practice ...

That's it, arividerchi!

PS: What lat exercises do you use the most?

PPS: did the project help? Then leave a link to it in the status of your social network - plus 100 points to karma guaranteed :).

With respect and gratitude, Dmitry Protasov.

Download the press correctly! Download the press effectively! Get fast results using a scientific approach and the best methodology available today.

As Sean Ray once put it, bodybuilding is the great art of illusion. And to this day, most bodybuilders take this expression too literally. The main manifestation of this attitude is to work on the muscles that are always in sight. The fashion for open tops has not yet reached men, so the press, hidden under clothes, is the last turn during training.

How wrong are those who believe that the main purpose of the press is aesthetics. In fact, they are of paramount importance for the body.

Unfortunately, such an important muscle group as the press, many pump with the help of twists, purely for show. Twisting - really good exercise, however, it is - the main load is directed to the rectus abdominis. This is exactly the muscle that pleases us with beautiful cubes when proper training. What great amazement happens to those who have succeeded in twisting, however, for a long time they cannot get the desired reliefs. Why didn't the exercise work? We will talk about this a little later and in more detail.

In the meantime, we will note that even though the cubes do not appear, twists, in general, are very useful. Almost all strength exercises are performed with the assistance of the abdominal muscles, in this case they perform static work. While the athlete performs bench presses or squats, the elastic waist press creates a stone support for the body. As a result, if the athlete regularly trained the rectus abdominis muscle, this will in any case have a positive effect on overall performance: with a strong press, he will be able to do more squats, improve results in the bench press, deadlift and many others.

The downside of crunches is monotony and isolation. As mentioned earlier, the main emphasis in twisting is on the rectus abdominis, the rest muscle groups- oblique external and internal muscles and transverse muscles, remain out of work.

Now we can move on to the question that concerns you: why twisting does not give the desired relief. A good analogy is plasticine modeling: in order to make a ball, you crumple the plasticine with different parties giving it shape. A similar process occurs during the formation of convex "cubes" of the press. In order for the muscle to acquire volume, it is necessary to act on it from different sides. This can be done with the help of a multidirectional load and a special set of exercises.

hard press

Curls with the ball

The principle of training the press is as follows: take one exercise from the series "Bending", "Tilts", "Turns". All three exercises should be performed without rest breaks one after the other. Each movement should be performed in such a way that it ends with an absolute “failure”. For weight-bearing exercises, the set should be 20-25 reps.

A cycle of three exercises consists of three sets - for each of the exercises there is 1 set. At the end of the cycle - rest for up to 30 seconds. The cycle is repeated 3 times.

After doing 2-3 lessons on this program, replace it with a new one by choosing other exercises. After another 2-3 sessions, change the set of exercises again. Ultimately, you will come to the original training program. By this point, you should already be doing the same exercises not under your own weight to "failure", but with weights. With each workout, increase the resistance and decrease the number of repetitions according to the following principle: the first workout - 20-25 times, the second - 12-20 times, the third - 8-10 times. In order to create the desired burden, you can use weights on the ankles, special balls, pancakes from the bar.

Twisting with a weighted ball

To perform the exercise, lie on the floor with your back, bend your knees. On straight arms, stretch the weighted ball in front of you. Without lifting your lower back from the floor and without changing the vertical position of your hands with the ball, lift your shoulder girdle. Pause a little at the top of the movement.

Double twist technique

Double crunches without weights and with weights

Take the starting position: back on the floor, knees bent, hands behind the head. Perform a double movement at the same time: lifting the knees to the chest and lifting the shoulder girdle up. At the time of the exercise, strain the rectus abdominis muscle as much as possible. Stop at the end point of the movement.

Double crunches with weights

Lie on your back, bend your knees. Place a weighted ball between your knees and pinch it. hands with additional burden press against your chest. At first, the weight of the burden should not be more than 5 kg. At the same time, twist the body, pulling the knees to the chest, and lifting the chest towards the knees.

Rolling with a swiss ball

Starting position: shins rest on the Swiss ball, the body is completely straightened, straight arms put emphasis on the floor, position, as in push-ups. Tightening your abs, roll the Swiss ball towards you. After a pause, roll it away from you so that your hands rest on the floor now at an angle.

Twisting with outstretched straight arms

Lie on your back, bend your knees at a 90 degree angle. Stretch your straight arms along the body and close your palms. Without lifting the lower back and without changing the position of the hands, lift the shoulder girdle up, linger at the top point.

Block knee raises

For the exercise you will need a simulator with a lower block. Connect the leg clamp to the pulley cable, fasten the clamp to the ankle of the right leg. Right hand rest against your side, with your left firmly grasp the support. Raise the knee of the right leg as high as possible without changing the straight position of the body, make a static pause at the top point. Change legs and arms.

Performing crunches on a bench

Lie down on a bench so that the end of the bench is just below your shoulder blades. Press the weight to your chest. Tightening the press, lift the shoulder girdle up without lifting the lower back from the bench. Take a static pause at the end point of the movement.

A set of exercises "Turns"

Exercises that involve moving weights in the hands cause a change in the center of gravity. This is usually not emphasized, however, when performing power movements, we actually do not just raise and lower the barbell, but direct all our efforts to maintain balance.

Consider from this point of view the well-known barbell lifts for standing biceps. Only people ignorant of bodybuilding can believe that the weight of the weight depends entirely on how developed the muscles of the arms are. But, as it turns out, the weight of your weight depends on the training of the press, because it is he who maintains the balance of the body during the exercise. Increase the power characteristics of the press, and you can lift the barbell 10% heavier than before. And this is true in relation to other muscle groups: with a powerful press, the workloads of the rest of the muscles, in general, increase by 5-10%.

Do not forget that the abdominal muscles perform work in three planes:

sagittal movements - direct mixing and breeding of the body with legs;
frontal - lateral slopes of the body;
body rotation.

From the first workouts, teach the muscles of the body to work harmoniously, as a single team. This will allow you to achieve best results in training other muscle groups. To properly develop your abdominal muscles, you will need a training program that consists of three types of movements. Even better for this are three-sets that are performed without rest.

As soon as you have good press, you will feel how much easier it has become to perform other exercises. Comparing the difference before and after training the abdominal muscles, you will understand how much you were wrong before when you thought that the press was needed only for aesthetics.

Hanging pelvic rotation

To perform the exercise, you need to hang on the crossbar, bend your knees at an angle of 90 degrees. Slowly tilting your knees to the side, lift your feet as high as possible. In the upper phase of the exercise, a static pause is made. Next exercise performed on the opposite side.

Performing a "woodcutter" on the upper block

To take the starting position, stand sideways to the upper block, put your feet shoulder-width apart. Balance the stance by bending your knees slightly.

Holding the handle of the block with both hands, align the body in a strictly vertical position. The movement should be performed along an arc path: with straight arms, lower the handle down, simulating a chopping movement. At this point, the body must rotate around the axis. Return to the starting position smoothly, without jerking. It is very important that during this exercise the range of motion is maximum.

V-turns

This exercise is performed on the floor. You need to lie face up and straighten your legs. While lifting up straight legs and body, stretch your arms towards the feet. Hold in this position and turn the body as much as possible to one side. Hands without changing position should follow the body. Do the same movement in the opposite direction.

Bike

Starting position: lying on the floor, clasp your hands behind your head and slightly raise your legs extended in length. Perform a simultaneous twisting and pulling the knee to the chest. While twisting, try to reach the knee raised to the chest with the opposite elbow. Return to the starting position, and then repeat the same movement, but for the other knee and elbow.

Tackles with a turn

Rolling swiss ball tackles are done like regular tackles, except that when rolling the ball, you need to turn your knees to the side. The range of motion of the knees should be maximum. Turns should be done alternately for each side.

Leg twists from a prone position

The exercise is performed on the floor, lying on your back. For convenience, stretch your arms along the body and rest your palms on the floor. Raise your straight legs perpendicular to the floor, and then slowly lower them to the side, performing a static pause at the end. Return to the starting position and do the same for the other side.

Twisting with body turns

Take a starting position: lie down on the floor face up, bend your knees, stretch the weight on straight arms in front of your chest. Tightening your abdominal muscles, lift your shoulder girdle up. During the exercise, the lower back should not lose contact with the floor. During lifting, first turn the body to one of the sides, while not bending your arms.

Samson slopes

This exercise bears the name of its author, the strongman Samson. To perform, you need to stand upright, holding dumbbells over your head with straight arms. Feet should be shoulder width apart. Make a lateral tilt of the body as low as possible, keeping one line of arms and body. Returning to the starting position, repeat the exercise with an inclination to the opposite side.

Side bends with dumbbells

To perform the exercise, you need to stand straight, feet shoulder-width apart. The dumbbell is in a straight hand at the hip. The second hand is straightened along the body. Tilts are made slowly towards the dumbbell, bend as low as possible. You should also slowly return to the starting position. After completing a series of repetitions, shift the dumbbell to the other hand and begin tilting to the other side.

Plank exercise

In order to take the starting position, you need to lie on your side, leaning on your bent arm. The second hand rests on the side. The legs are straightened, one lies on the other.

Slowly lift the pelvis up, straightening the body in one line. You need to hold this position for as long as possible. Repeat the exercise by changing sides.

Extended Leg Raise

To perform the exercise, you need to lie on your side. The head rests on a bent arm, the second hand rests in front of itself on the floor to stabilize the body. Legs should be straight.

Raise your top leg as high as you can, keeping your leg straight and in line with your body. In the upper phase of the rise, a static pause is made. After completing the desired number of repetitions with one leg, change the position of the body and change the leg.

Slopes on the block

To perform the exercise, stand sideways to lower block. Grab the handle with the hand closest to the unit. Straighten your back, and then tilt to the opposite side. At the maximum point of inclination - a static pause. Straighten up slowly. Having made the required number of tilts in one direction, change position and start tilting to the other side.

Side twists

To take the starting position, you need to lie on the floor, turning on your side. One hand rests on the floor with a bent elbow, the second winds up behind the head. To stabilize the position, put your legs together and bend them at the knees, slightly moving forward.

Raise the shoulder girdle as high as possible in the longitudinal projection. Having completed the necessary twisting on one side, do the same on the other.

Side leg raises

Take a starting position: for this you need to lie on your side, put one hand behind your head, and with the other elbow put emphasis on the floor.

Raise the straightened legs as high as possible, the movement is carried out in the longitudinal plane of the body. At the top of the movement, fix the position, and then slowly lower your legs down. After completing the desired number of lifts, change legs.

This exercise, with a large number of repetitions (50-100 or more), performed at a fast pace, helps to burn fat and reduce the volume of such problem areas, like a "lifeline" around the waist and just below. However, it is worth remembering that the exercise only works when it is used as an addition to, for example, crunches, barbell or dumbbell rows to the stomach, squats, lunges, pliés. That is, you must first seriously load and warm up the muscles, and then, by performing slopes, proceed directly to fat burning.

What muscles are working?

During the execution of the slopes, the oblique abdominal muscles are actively working, the rectus abdominis muscle and a number of deep muscles corps. Keep in mind that the oblique muscles of the abdomen easily build up volume, so exercises on them - if you do not want to be distributed in breadth - should be done only in fat burning mode: perform many repetitions with light weights or without them at all.

Basic technique

Stand straight, feet shoulder width apart. Put your hands on your belt (or take a dumbbell in your hand), turn your shoulders. Now be sure to pull in your stomach, tighten your buttocks and slightly twist your tailbone forward and up. Without changing the position of the pelvis and abdomen, fixing them with muscle tension, bend strictly to the side, directing the shoulder to the knee. Legs may be slightly bent. Complete required amount tilts and repeat the exercise for the other side, taking the dumbbell in the other hand.

Basic Mistakes

Relax the abdominal muscles, do not twist the coccyx forward. Correct position coccyx and tension of the press protect the lumbar spine from injury. If you don't do this, the load will shift from the obliques to the vertebrae, which will damage the spine and will not help drive fat from the waist.
Turning the body instead of tilting or during the movement: this contributes to abrasion of the discs and pinching of the nerves in lumbar spine. A mistake will have a particularly negative impact on the health of an adult and not very sports man. Therefore, turns and tilts forward must be excluded. Make sure that the body moves only in one plane to the sides, and the muscles of the buttocks and abdomen are tense.
Take heavy dumbbells, the weight of which will not allow you to perform many repetitions. To burn fat in the waist area, it is better to do many sets without weights than to take them too early and build up unnecessary volumes.

Implementation options

For newbies. At the beginning of classes, the most important thing for you should be mastering basic equipment and tracking the position of the body: it is necessary to tilt so that the body does not turn. To avoid turning the body, during the exercise, raise the arm opposite the side of the slope, and try to look only at it.

For the experienced. If you have been training for a long time, add a load by picking up dumbbells. The easiest option is to lower your arms along the body with them, the more difficult one is to stretch your arm with a dumbbell to the side. To make the exercise even more effective, when bending, bend and raise 20-30 cm from the floor with the leg in which direction you are leaning. When placing it on the floor, do not forget to check the position of the pelvis and the tension of the press. Raising the leg helps to massage the problem areas of the abdomen and activates the muscles that stabilize the body.