Do only classical curls-it’s boring, besides this is not the most difficult and effective variation of the exercise. This is a selection of the best varieties of twists for the press.
Doing twists brings amazing results, exercise allows you not only to pump the press at home without using equipment, but also to improve the effectiveness of the diet for burning fat. But in order to feel the effect, you need to perform the twists correctly – increase the load, use weights and different versions of the exercise.
The main participants in twisting are the straight and oblique abdominal muscles, the inner and outer parts of the thigh, the muscles of the lower and middle back, the gluteal muscles. Using different methods of twisting, you can use more and pump this or that muscle group.
The classic twist will be the simplest variation of the exercise, when performing a classic twist becomes too simple, you need to complicate the task.
Twists on the bench with inclination
One of the best exercises for the lower part of the right muscle is the press, is done in a position with the head lower than the legs. Making twists from such a position is much more difficult, the muscles need to be more tense.
Twists on fitball
The technique does not differ from classical twists, but the back is located on the fitball. At the stage of returning to the starting position, the amplitude of movement becomes higher, as the back stretches stronger, which significantly increases the load.
The best types of twists
Twists with raised legs
The starting position is lying on the back, as in classical twists, then the legs and knees bent so that the shins are perpendicular to the surface of the floor, the hips – vertically, and the angle between them was 90 degrees. From the beginning to the end of the approach, the legs remain in a raised bent position, which makes twisting much more difficult.
Twist on the vertical block
It is performed in the Hall on the simulator, you need to kneel in front of the simulator, take your hands on the handrails and start doing push-ups-extensions of the body. When bending, the hands will approach the back of the head, with a complete straightening – to the forehead.
Twists in the press simulator
A very effective variation to perform in the gym, the simulator allows you to expose the load from very light to extremely heavy. Different simulators assume a different position of the body-vertical or horizontal, they have a different load.
To perform this exercise, you need to add to the twist the rotation of the body around the axis. If, when performing oblique twists, place your hands behind your head, then with the right execution, the elbows will approach the upper thigh. The advantages of such a Complication lies in the deep development of the oblique muscles of the abdomen. Include oblique curls in the training program for girls should be very careful, because when working out the oblique muscles of the abdomen, the waist increases significantly in the circumference.
When performing one of the types of twists, you need to decide on the location of the hands-behind the head or on the chest. It is better for beginning athletes to cross their arms on the chest, this will reduce the load, if necessary, increase the load, you can move your hands behind the head. The most difficult option for any twisting is to perform with arms outstretched behind the head.
Finess Head 