Benefit exercises
In bodybuilding and fitness, oblique twists are performed to emphasize the load on the oblique muscles of the press (both external and internal), although the rectus abdominis muscle also has a considerable load. We can say that this exercise leads to the most balanced development of the abdominal muscles, and also protects the lumbar region from injury.
Regular oblique twisting strengthens the press as a whole, noticeably highlights the waist and improves the relief of the abdomen. In addition, well-developed oblique abdominal muscles play an important role in turning and tilting the torso, which is important in sports such as golf, tennis, hockey, boxing, running, gymnastics, football, handball and many others.
Technique for performing oblique twists
Correct exercise technique:
1. Lie down on the floor or on an abs bench and bend your knees. Put your hands behind your head, then tilt the lower body to the side, relative to the body, so that the knee touches the floor or bench. This is the starting position.
2. Inhale, hold your breath and slowly, tensing your obliques, lift your shoulders off the bench in a “twisting” motion, directing your head and shoulders straight up and forward. When you reach the top of the movement, exhale and return to the starting position.
3. After a minimal pause, do the next rep.
4. After completing a set on one side, switch position and perform the same number of repetitions on the other side.
It is important:
Do not try to tear your head and shoulders off the bench as high as possible, thereby increasing the load on the spinal discs at the moment when the spinal column is curved. This is fraught with the risk of spinal injury.
Do not lift your lower back off the bench, you must make a twisting motion, bending exclusively in the thoracic region of the spine.
In the starting position, you should turn your hips 90 ° relative to the body. If you do not have enough flexibility for this, then you should not perform this exercise, as this is dangerous for the spine.
Throughout the exercise, do not turn your head to the sides, it is necessary that the head and neck are almost one lily with the spinal column. Otherwise, you will increase the pressure on the vertebral discs, and this is fraught with injury.
The movement should be smooth, this will increase the load on the press and avoid injury to the lower back.
Do not exhale while lifting, thereby reducing the range of motion and relaxing the lower back, which can lead to injury.
Do not press your hands on the back of your head, it is traumatic. Lifting should occur only due to the muscles of the press.
Twisting Options
- Twisting
- Twisting on the floor
- Twisting on a Roman chair
- Twisting on a bench with an inclination down
- Twisting on the upper block
- Reverse crunches
Working muscles with oblique twists
- rectus abdominis
- oblique abdominal muscles (external and internal)
Alternative exercises
- Hanging leg raises
- Tilts to the side
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