Body building: training pumps of press
These exercises for abdominal muscles can be carried out as from a prone position, or with the help of block simulator. In the second case efficiency of exercises raises by means of bigger amplitude of movements.
Twists on the block.
1. Facing the block device undertake a rope from the top block, having turned palms to each other.
2. Establish optimum weight – at which you feel sufficient load, but stand confidently, without “coming off” from floor. Be careful of too big weight which can lead to a trauma. For press muscles is usually important not the weight, but a good relief. Therefore it’s better to concentrate attention to the correct techniques of exercises with sufficient number of repetitions.
3. Starting position: on distance of several steps from the device, having knelt (at an angle a bit less than 900). The important condition – carrying out bendings, keep pelvis motionlessly, differently load will lay not on abdominal muscles. Also hold shoulders and hands in one position. To keep hands, pelvis and shoulders, do exercises in moderate rate.
4. Do an inclination forward, the back is slightly curved, torso is almost parallel to a floor.
Hands bend in elbows at an angle 900. Lower the head, the chin concerns a breast.
5. Bent, concerning knees with elbows. At the end in addition exert a press, a back is rounded.
6. Wait a little and unbend, accepting a starting position.
Exercise is more effective if to carry out it on a platform (about 30cm in height), lowering elbows to the floor. It’s possible to carry out bendings with turns to the left and to the right (the elbow reaches for an opposite knee). In this case load on slanting muscles of a stomach is added.
Twisting from a prone position
Starting position – lying on a floor, knees are bent, soles completely concern a floor, hands are along a torso. Having inhaled a bit more deeply, than usually, having held the breath, lift a head and shoulders. In the top point make a pause for a second; on an exhalation – fall completely that the head and shoulders have nestled on a floor. Repeat - after small rest.
On a breast it’s possible to put an additional weight. The feet bent in knees, rise upwards, resting against a wall or lowering shins on a bench. Exercise is more effective, if to cross hands on a breast or to put under a head (in no event it is impossible to push a head forward, thus threat of a trauma of vertebras arises!).
Pay attention. The delay of breath at lifting – is an indispensable condition. The filled thorax supports a backbone, but also, gives the big efficiency to exercise. The exhalation at an elevating phase is very dangerous with trauma of vertebras. It’s impossible to add turns of torso on lifting, it’s very dangerous to vertebras and intervertebral disks. If it’s difficult to hold a head, the pain in a neck is felt, it’s possible to hold a head with fingers at temples.
