PRESS: The best exercises. Bashny.Net

Which abdominal exercises most effective - the results of scientific research.
Peter Francis, Professor of San Diego State University, set out to determine the most effective abdominal exercises. The study evaluated the effect of 13 exercises for the abdominal muscles in 30 men aged 20-45 years.


With equipment for electromyography was measured load in the upper, lower and lateral abdominal muscles groups. In addition, the measured load in the muscles of the hips, to determine not whether by leg muscle exercises performed dvizhenie.Reyting direct abdominal muscles
The result of the exercise was compared with classical twists. If the ratio of the exercise, for example, 200, which means that exercise activates muscles of the abdomen twice more effectively than twisting. If the 50 - the two times worse.

1 "bicycle" 248
2 Leg raises in the vise 212
3 Twisting on fit-Bole 139
Twisting with 4 legs up 129
Twisting 5 Roller 127
6 Twisting with arms outstretched 119
7 Reverse Crunch 109
8 Twisting in the simulator with the Ab Roller 105
9 Stand on the elbows ("bar") 100
10 Classic twisting 100

Ranking exercises on lateral abdominal muscles

1 Leg raises in the vise 310
2 "wheel" 290
3 Reverse Crunch 240
4 risers elbows ("bar") 230
Twisting with 5 legs up 216
Twisting to fit 6-Bole 147
7 Twisting the roller 145
8 Twisting with arms outstretched 118
9 Twisting in the simulator Ab Roller 101
10 Classic twisting 100