Twisting on the upper block is an excellent exercise for the complex development of all abdominal muscles. A feature of performing twists on the block is the participation in the movement of not only superficial muscle groups (rectus and oblique abdominal muscles), but also internal (transverse muscles). This is especially important when practicing various types of martial arts — the transverse muscles protect the internal organs from the opponent’s blows to the body.
In addition, unlike standard sit-ups, this version of the crunches does not burden the lower back, and is more comfortable.
Technique for performing twists on the upper block
Correct execution technique:
1. Kneel facing the upper block and grab the handle with your palms facing each other. Pull your hands up to your head so that the angle at the elbows is straight, then fix them in this position. This is the starting position.
2. Inhale, hold your breath and, tensing your abdominal muscles and at the same time rounding your back, pull the weight down. The lowest point of the movement corresponds to the moment when the elbows are as close to the knees as possible.
3. At the bottom point, pause and tighten the press even more, then, as you exhale, smoothly return to the starting position.
4. After a short pause at the top point, perform the required number of repetitions.
It is important:
Keep your knees bent, arms and shoulders fixed throughout the exercise. Otherwise, the focus of the load will shift to other muscles: hip flexors (in the case of leg flexion)
or muscles of the arms and back (in case of flexing the arms or tilting the shoulders).
Do not tilt, but twist your back while squeezing the press.
Do not rush to increase the weights — in the case of a large weight, other muscles will be included in the exercise (extensors of the thigh, arms and latissimus dorsi). For the same reason, don’t try to work at a fast pace. Properly selected weight weights and a smooth pace of execution are the main components of the success of the exercise.
Do not bend in the lower back, this can lead to spinal injury.
- Twisting on the floor
- Twisting on a Roman chair
- Twisting on a bench with an inclination down
- Reverse crunches
- Oblique twists
- rectus abdominis
- oblique abdominal muscles (internal and external)
- transverse muscles
- Hanging leg raises
- Tilts to the side
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