| Twisting toward | Training Press |  |
 |  scheme · in the supine position bend your knees. Turn the bowl aside for 90 degrees until they touch the outer part of the "lower" leg with the floor. · hands put under your head or crossed on his chest. · Inhale, hold your breath. Effort to skew the abdominal muscles begin to lift up your head and shoulders - straight forward and straight! · Rise to the corner at about 20 degrees. Then exhale and return the starting position. After a short pause, repeat the motion. · doing all repetitions for one oblique abdominal muscles, rotate the hips in the opposite direction and continue exercise. Notes · This exercise is not recommended for those who lack flexibility in the pelvic area. Perhaps you are not able to deploy the hip at right angles to the trunk, or it gives you a lot of stress. Then in the beginning of the climb you have to do ryvkovoe movement, and this again would lead overload the vertebral discs. · Do not even try to raise his head and shoulders as high as possible. This is not only useless, but overloads the vertebral discs and can lead to injury. · Breathe deeper than usual, and during recovery must hold your breath. · up from the floor just head and shoulders. Lower back pressed to the floor. If you try to lift the entire torso as a whole, then the main burden will fall not on the oblique muscles, and at the waist. · Try to keep your head and shoulders in a single plane, not cklonyayte head in a "working" side, do not throw back and do not lean forward towards your chest. · Keep your shoulders broke away from the floor by the force of oblique muscles, rather than abrupt inertial movements of the head. Anatomy  In this exercise, the main work is done by internal and external oblique muscles, but they are involved more and rectus abdominis. Obliques are located on the sides of the torso and are at an angle - from the rectus abdominis muscle to the broadest. Fiber external oblique muscles form a letter V (when viewed from the front). The internal obliques are located under the external in the form of an inverted V. Long and a strong rectus abdominis runs from the base of the chest to the pelvic girdle. Vertically it is divided exactly in half tendon, and horizontally - for some sections, which are well reviewed by professional bodybuilders. work of muscles and joints maximum loaded external oblique muscles. Y internal oblique work mainly the upper part, because proper technique exercises are lower in the horizontal position. In isolation shoulders off the floor working the upper part of the rectus abdominis muscle and rectifier spine, but the degree of reduction of these muscles is low. Sports Twisting to benefit all parties who need relief, and strongest muscles of the upper abdomen. They are especially important for the team and individual game sports: baseball, golf, tennis, football and hockey. | |
Breeding dumbbells lying
Category: Training breast
Lying back on a narrow bench, allowing free to move his shoulders. Dumbbells hold on a little bent arms for the sake of reducing their stress at the elbow:
- perform breath and of course breed hand in hand, so to his elbows were on the shoulders horizontally;
- raise your hands vertically up in parallel making exhalation;
- in a vertical state of hands to perform short-term isometric tension, in order to focus the main emphasis on the internal zone of volume chest muscles.
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