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Tighten stomach muscles: most popular drill press
In this article we will discuss twisting with raised legs. As you understand, is one of the varieties popular in the world of abdominal exercises. With this combination you will be able to tighten abdominal muscles and work on terrain.
For starters, let's quickly go over the theory of how to swing a press, what you need to do and so on. This is actually a very important point, since many people, in my observation are overrated exercises, forgetting about a more global things.
Twenty five million nine hundred twenty five thousand five hundred ninety two
What you need to know to build the press?To achieve ripped and toned press, to begin to get rid of excess subcutaneous fat on the abdomen, if available. People who have problems with excess weight, a very large emphasis put on training.
They do a lot of exercise, spend 2-3 hours in the gym, do lots of approaches and practice to the point of exhaustion hoping to burn fat and tighten abdominal muscles. The truth is that the exercises contribute to the strengthening and thickening the muscle tissue, they practically in no way affect the burning of fat.
Yes, that's right, that's not a typo. Of course, exercises in addition to strengthening muscles, affect the acceleration of metabolism, i.e., metabolism. And this helps speed up the breakdown of fat cells to their constituent fatty acids. The effect of exercise on burning fat cells ends. This is only a small percentage of what is needed to reduce weight. A MAJOR role in the burning of Adipocytes plays just the same proper and balanced diet.
I had heard in the hall, as people complain that doing a bunch of crunches, hammering it until blue in the face, and the result is – 0. The problem lies in the diet, but more often, in impatience of the man himself. After all, many people think that a week or a month really to lose 10-20 pounds of fat, it is fundamentally the wrong idea. It is because of the expectation that in a week or two, the fat will disappear on the eyes, a person expects quick results, and when after two weeks he is not getting the desired effect, all completely thrown.
To get rid of extra pounds, and then to work through abdominal muscles, a COMPREHENSIVE APPROACH is necessary. That is, you have to create the right training program, select and adjust the correct diet and to adhere to the established mode to recover properly and so on. Only a comprehensive approach will give you the result. If one will do something individual, for example, to swing, however, not observe a proper diet, forget about restore, and so on – the result will be.
So, I think the main point you understand. To pump up the press, to begin to get rid of the abdomen. How to do this, we analyze in detail in the next article, because in this publication the main theme is the exercise – twisting with raised legs. Again, let's fix is small, so to speak, instruction. If a person has excess weight, the first place it is necessary to make a goal to BURN FAT. Once the goal is achieved, you can begin to gain muscle mass, bench press and so on. Only with the achievement of the desired percentage of subcutaneous fat to muscles, you can begin to build the body, but not Vice versa. This is a very important point.
If you have no problems with a surplus, the so-called adipocytes (cells of which are mostly fat), I congratulate you. If there are no problems, you can safely proceed to the process of muscle building or exercising, to just slightly tighten the muscles. Everyone has different goals. In General, let's move on to the consideration of our exercises – crunches with raised legs.
Proper technique of the exerciseRegarding technique, in principle, the exercise is only slightly complicated. In all other respects it literally repeats the classic twisting lying on the floor. The difficulty is that the muscles of the anterior cortex are in constant tension.
Eighty one million six hundred eighty two thousand eight hundred ninety nine
The first thing we do, you need to go back on the floor. Under the back is better to lay the Mat for fitness, in order to concentrate on the exercise and perform it without distracting inconveniences.
Second step. When you lie on the floor, place hands behind head and lift legs so that they were almost perpendicular to the floor. Then, slightly bend your knees. This is done in order to avoid discomfort and tension of the muscles of the legs. Since not many can boast of a good stretching to do the splits and so on, this should be done. Of course, if your stretching helps to keep legs fully straightened condition, can perform the exercise this way.
Once the starting position is ready, you can begin to implement the twists. The most important thing is not to take your pelvis off the floor. You have to raise, or rather to twist the torso, shortening the abdominal muscles. This exercise can be performed in different ways. For example, instead of hiding your hands behind your head while Curling pull them forward (with body), in order to facilitate the exercise. Also, one of the options is to pull your hands up towards your toes.
Eighty three million eight hundred twenty seven thousand eight hundred eleven
And the last step. After performing twisting, return to the starting position, the abdominal muscles must be in constant tension during the exercise. Perform the intended number of repetitions and approaches.
Useful tips (White and Red muscle fibers)Who does not know how to do approaches at the press and how to do reps, I advise you to read these articles. For this exercise is 3 – 4 approach. To perform maximum number of repetitions over a time period of 30-50 seconds. As you can see, everything is quite simple.
As we already know from previous articles, our muscles are divided into White muscle fibers and Red muscle fibers. So, for people who are just starting to train, to begin to worry about the CMS. Once the muscles get stronger, you can train BMW.
I remind you that practice CMS suitable for most people, for professionals and for beginners. They are trained without the use of additional weights, for 30-50 seconds. That is, during this time, you should perform the maximum number of iterations. If it is 20 – well, if it's 30 great. Most importantly, remember that after this time can be severe acidification of muscles, which has a negative impact on their recovery.
BMW training involves performing compound exercises for 6-12 reps. This AB workout promotes hypertrophy of the core muscles, thereby increasing visibility of the press (cubes). The essence in that for 6-12 repetitions to achieve muscle failure, so that after, for example 8 repetitions you could not do another repetition. Often, to achieve this, it is not enough to perform complex exercise, adhering to a clear technique. Not uncommon at trenirovkam the use of additional weight.
The abdominal muscles are the muscles, like the chest, biceps, triceps and so on. Therefore, it would be logical to train them in the same way as all other groups. Want to build mass, complicate the exercise, you want to pull the stomach, perform maximum number of exercises for a certain period of time, which was mentioned above and everything will be fine.
The most common mistakes in the exercise "twisting the press with raised legs»As mentioned earlier, the hard part is to keep the legs in one and the same position at the same time, to correctly perform the exercise. Many, due to lack of stretching and balance, begin to swing the legs or arms. You should clearly define the legs and perform twisting of the trunk. If you will help yourself rocking, the load on the targeted muscles will weaken. Accordingly, a person will not achieve the desired result from exercise. If stretching does not allow to fully straighten legs, bend them slightly at the knees. You can put the feet on any platform, chair, bench, etc., to facilitate the exercise. It has to be almost a classic twist.
Forty eight million six hundred forty five thousand eight hundred eighty
Another very common mistake that people often chase not for quality but for quantity. For example, lifting the legs in vis. Very often, the person brings the legs to a certain height then throw them and bounce again up. This is a completely wrong approach, as if people will somehow do the exercise, no good will not. Remember that your task is to create a beautiful embossed press.
It is very important to work on the quality of the performed exercises. Jerks or similar violations equipment performance, it is possible to earn a trauma to the lower back. During the movement try to feel the target muscle and control your every move. Try to find something between very slow execution speed and fast. Do this exercise without jerks.
Finally, a great video with some of the most effective exercises for abs:
published
P. S. And remember, only by changing their consumption — together we change the world! ©
Join us in Facebook , Vkontakte, Odnoklassniki
Source: buildbody.org.ua/bez-rubriki/skruchivaniya-s-podnyatymi-vverx-nogami
For starters, let's quickly go over the theory of how to swing a press, what you need to do and so on. This is actually a very important point, since many people, in my observation are overrated exercises, forgetting about a more global things.
Twenty five million nine hundred twenty five thousand five hundred ninety two
What you need to know to build the press?To achieve ripped and toned press, to begin to get rid of excess subcutaneous fat on the abdomen, if available. People who have problems with excess weight, a very large emphasis put on training.
They do a lot of exercise, spend 2-3 hours in the gym, do lots of approaches and practice to the point of exhaustion hoping to burn fat and tighten abdominal muscles. The truth is that the exercises contribute to the strengthening and thickening the muscle tissue, they practically in no way affect the burning of fat.
Yes, that's right, that's not a typo. Of course, exercises in addition to strengthening muscles, affect the acceleration of metabolism, i.e., metabolism. And this helps speed up the breakdown of fat cells to their constituent fatty acids. The effect of exercise on burning fat cells ends. This is only a small percentage of what is needed to reduce weight. A MAJOR role in the burning of Adipocytes plays just the same proper and balanced diet.
I had heard in the hall, as people complain that doing a bunch of crunches, hammering it until blue in the face, and the result is – 0. The problem lies in the diet, but more often, in impatience of the man himself. After all, many people think that a week or a month really to lose 10-20 pounds of fat, it is fundamentally the wrong idea. It is because of the expectation that in a week or two, the fat will disappear on the eyes, a person expects quick results, and when after two weeks he is not getting the desired effect, all completely thrown.
To get rid of extra pounds, and then to work through abdominal muscles, a COMPREHENSIVE APPROACH is necessary. That is, you have to create the right training program, select and adjust the correct diet and to adhere to the established mode to recover properly and so on. Only a comprehensive approach will give you the result. If one will do something individual, for example, to swing, however, not observe a proper diet, forget about restore, and so on – the result will be.
So, I think the main point you understand. To pump up the press, to begin to get rid of the abdomen. How to do this, we analyze in detail in the next article, because in this publication the main theme is the exercise – twisting with raised legs. Again, let's fix is small, so to speak, instruction. If a person has excess weight, the first place it is necessary to make a goal to BURN FAT. Once the goal is achieved, you can begin to gain muscle mass, bench press and so on. Only with the achievement of the desired percentage of subcutaneous fat to muscles, you can begin to build the body, but not Vice versa. This is a very important point.
If you have no problems with a surplus, the so-called adipocytes (cells of which are mostly fat), I congratulate you. If there are no problems, you can safely proceed to the process of muscle building or exercising, to just slightly tighten the muscles. Everyone has different goals. In General, let's move on to the consideration of our exercises – crunches with raised legs.
Proper technique of the exerciseRegarding technique, in principle, the exercise is only slightly complicated. In all other respects it literally repeats the classic twisting lying on the floor. The difficulty is that the muscles of the anterior cortex are in constant tension.
Eighty one million six hundred eighty two thousand eight hundred ninety nine
The first thing we do, you need to go back on the floor. Under the back is better to lay the Mat for fitness, in order to concentrate on the exercise and perform it without distracting inconveniences.
Second step. When you lie on the floor, place hands behind head and lift legs so that they were almost perpendicular to the floor. Then, slightly bend your knees. This is done in order to avoid discomfort and tension of the muscles of the legs. Since not many can boast of a good stretching to do the splits and so on, this should be done. Of course, if your stretching helps to keep legs fully straightened condition, can perform the exercise this way.
Once the starting position is ready, you can begin to implement the twists. The most important thing is not to take your pelvis off the floor. You have to raise, or rather to twist the torso, shortening the abdominal muscles. This exercise can be performed in different ways. For example, instead of hiding your hands behind your head while Curling pull them forward (with body), in order to facilitate the exercise. Also, one of the options is to pull your hands up towards your toes.
Eighty three million eight hundred twenty seven thousand eight hundred eleven
And the last step. After performing twisting, return to the starting position, the abdominal muscles must be in constant tension during the exercise. Perform the intended number of repetitions and approaches.
Useful tips (White and Red muscle fibers)Who does not know how to do approaches at the press and how to do reps, I advise you to read these articles. For this exercise is 3 – 4 approach. To perform maximum number of repetitions over a time period of 30-50 seconds. As you can see, everything is quite simple.
As we already know from previous articles, our muscles are divided into White muscle fibers and Red muscle fibers. So, for people who are just starting to train, to begin to worry about the CMS. Once the muscles get stronger, you can train BMW.
I remind you that practice CMS suitable for most people, for professionals and for beginners. They are trained without the use of additional weights, for 30-50 seconds. That is, during this time, you should perform the maximum number of iterations. If it is 20 – well, if it's 30 great. Most importantly, remember that after this time can be severe acidification of muscles, which has a negative impact on their recovery.
BMW training involves performing compound exercises for 6-12 reps. This AB workout promotes hypertrophy of the core muscles, thereby increasing visibility of the press (cubes). The essence in that for 6-12 repetitions to achieve muscle failure, so that after, for example 8 repetitions you could not do another repetition. Often, to achieve this, it is not enough to perform complex exercise, adhering to a clear technique. Not uncommon at trenirovkam the use of additional weight.
The abdominal muscles are the muscles, like the chest, biceps, triceps and so on. Therefore, it would be logical to train them in the same way as all other groups. Want to build mass, complicate the exercise, you want to pull the stomach, perform maximum number of exercises for a certain period of time, which was mentioned above and everything will be fine.
The most common mistakes in the exercise "twisting the press with raised legs»As mentioned earlier, the hard part is to keep the legs in one and the same position at the same time, to correctly perform the exercise. Many, due to lack of stretching and balance, begin to swing the legs or arms. You should clearly define the legs and perform twisting of the trunk. If you will help yourself rocking, the load on the targeted muscles will weaken. Accordingly, a person will not achieve the desired result from exercise. If stretching does not allow to fully straighten legs, bend them slightly at the knees. You can put the feet on any platform, chair, bench, etc., to facilitate the exercise. It has to be almost a classic twist.
Forty eight million six hundred forty five thousand eight hundred eighty
Another very common mistake that people often chase not for quality but for quantity. For example, lifting the legs in vis. Very often, the person brings the legs to a certain height then throw them and bounce again up. This is a completely wrong approach, as if people will somehow do the exercise, no good will not. Remember that your task is to create a beautiful embossed press.
It is very important to work on the quality of the performed exercises. Jerks or similar violations equipment performance, it is possible to earn a trauma to the lower back. During the movement try to feel the target muscle and control your every move. Try to find something between very slow execution speed and fast. Do this exercise without jerks.
Finally, a great video with some of the most effective exercises for abs:
published
P. S. And remember, only by changing their consumption — together we change the world! ©
Join us in Facebook , Vkontakte, Odnoklassniki
Source: buildbody.org.ua/bez-rubriki/skruchivaniya-s-podnyatymi-vverx-nogami
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