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. read »