Side twists are important tips for achieving a beautiful press Bashny.Net

At the moment, there are a certain number of variations in the elaboration of oblique abdominal muscle. There are options for performing with the use of additional weight, exercises using a block simulator.

They have distinctive features regarding efficacy and safety for the lumbar back.

For example, athletes with experience should perform exercises in the simulator, and beginners are best to start training with their own weight. One of the main, safe and most effective exercises for working out the oblique abdominal muscles is lateral twisting on the press. It is also called diagonal twisting.





The beauty of this exercise is that it can be performed without the use of any additional equipment, weights and simulators. At home, you will not need to use a sofa as a support, a book or an eggplant with water as an additional weight. All you need is a little free time, a desire and, if possible, a fitness mat that will provide comfortable movement.

Note! There is a myth that the muscles of the press consist of several muscle groups, for example:

• straight abdominal muscle;
• external oblique muscles;
• internal oblique muscles (located immediately under the visually visible part of the oblique muscles).

However, Persian is one solid muscle, which can only be divided into several parts, for example: upper, middle, lateral and lower parts. Accordingly, for each zone, the athlete selects the appropriate exercise. In our case, for the side zone (slant muscles) - lateral twists.

The correct technique of performing the exercise

1. The first thing that needs to be done is to adopt the original provision. Place a fitness mat on the floor so that you feel comfortable exercising, and lie on it with your back. The legs are slightly bent at the knees and turned to the side (this is done for the convenience of training and maintaining balance). One hand behind the head (you can hold the palm on the back of the head or near the ear), the elbow should look forward. The second hand should be positioned so that the palm was on the stomach closer to the side on which the twisting will be performed (so you can feel and control the correct contraction of the oblique muscles of the cortex). The legs are bent at the knees and turned to the side. For example, if you train oblique muscles on the right side, the legs turn left and the torso slightly to the right. That will be the starting point. Here's a little visual infographic so you can visualize what it actually looks like.





2. Once you have taken the starting position, start the exercise. Make a powerful breath and at the same time pull the right elbow to the right knee, as if you want to get it. Once the twisting has been done, it is recommended to perform a peak reduction, that is, a two-second pause.





During this, you should strain as much as possible - this will allow you to feel the oblique muscles and increase their contraction. When the pause is over, take a breath and return to the starting position at the same time. Attention! When you return to your starting position, you cannot relax completely. Throughout this exercise, keep the tension in the target muscles.

"Side twisting" - some variations.

There are several variations of this exercise. For example, it can be a lateral twist with the simultaneous lifting of one leg. As practice shows, such an exercise is not under the power of beginner athletes. Therefore, with such a variation, you should wait a little, until the muscles of the cortex become stronger and are physically ready for complications.





If there are some achievements in the usual lateral twisting and have experience in training the press, you can try to lift the leg. What does that look like? During twisting, if you do the exercise on the right side, lift your right leg while doing the twisting. At the top point, make a peak contraction (1-2 seconds of pause) and maximally strain the target muscles, after which, return to the original position. This will increase the effect and work out the oblique abdominal muscles as much as possible.

Do not perform an exercise for oblique muscles, in which it is necessary to make slopes with dumbbells in the hands standing. Many believe that this only harms posture, that and in general similar movements are considered unnecessary. The best option for a really good study of obliques is lateral twisting on the floor with its various variations, which we discussed above.

When performing the exercise, you should not raise your shoulders, leg or head too high. This can cause an injury in the spine. You don’t need to pull your head with your hands either.

Frequency of training and advice

1. Experts advise not to get too involved in such exercises too often, and perform them wisely, since the waist will expand from too pumped muscles in this area, and the figure will lose its attractive appearance. Therefore, if you want to have an excellent physique with ideal proportions, do not get carried away with this exercise.

2. Breathing plays a very important role in all exercises, especially on the press. During the movement to the peak point, you need to exhale in order to reduce the pressure inside the abdominal cavity, thereby allowing you to shrink the lateral muscles of the cortex as much as possible. A deep breath when returning the body to its original position is necessary in order to stretch the oblique muscles as much as possible. As a result, proper breathing during movement, will quickly achieve the desired result and avoid unpleasant pain in the muscles and mobile joints of the skeleton (joints) after intensive training.

3. It is recommended to perform 3-4 approaches of 12-15 repetitions. A similar exercise is performed for the muscles on the other side of the abdomen. That is, performed 15 times on one side, changed body position and performed another 15 repetitions on the other side (this will be considered one approach).

4. The success of the lateral twisting performed depends on breathing and proper training. The main thing is not to make mistakes. Lifting is always carried out on exhalation, lowering - on inhalation. To the knee you need to pull not the elbow, but the shoulder. The result will be a beautiful belly and a thin waist. Side twists allow you to tone the muscles. They are more effective the less fat deposits.

5. Oblique muscles are difficult to train, but the positive results from lateral (diagonal) twisting will be noticeable after 5 weeks of training. To do this, it is enough to perform exercises every other day.

6. Side twists are suitable only for experienced athletes. To train the press, these exercises are simply necessary. If you perform them reasonably and do not get carried away, then the effect will be necessary.

7. When performing, you should monitor the correct technique of the exercise performed. When twisting, many do not properly twist, lifting completely the upper part of the torso. In reality, it is necessary not only to lift the body, but to twist it. The name itself speaks for itself. The movement itself should be performed at the expense of the target muscles, practically not involving the entire muscle in the work.

Excess fat jams the press

Before working on abdominal relief and building a chic press, make sure that you have a normal amount of subcutaneous and visceral fat in your body. Remember the most important thing. To get pronounced oblique abdominal muscles, you should not only perform lateral twists, but also adhere to a special diet. Proper nutrition will remove excess fat. Not surprisingly, many experts advise combining healthy eating and exercise.

The oblique muscles of the abdomen, that and all other muscles should be worked out if a person has no problems with excess body fat. Remember, before working on building muscle mass, improving relief, you should get rid of excess weight.

Often, people overestimate exercise too much, relying on the fact that if you train the press with a lot of exercises, with a lot of repetitions and sets, as a result they get chic cubes. In fact, 90% of success in achieving a relief belly depends on proper and rational nutrition, not on the training itself.

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Source: www.buildbody.org.ua/bez-rubriki/bokovye-skruchivaniya-na-press