Exercise "Pendulum" is considered effective for working out the oblique muscles of the abdomen and strengthening the press. Regular exercise will help to shape the waist in women and strengthen muscles in men. This is an insulating exercise, so you need to pay attention to the technique and the quality of its implementation, even a smaller number of repetitions will not affect the result.
Execution option
Only the dead weight is used for the load. You need to lie on the floor and spread your arms at right angles, palms up. The load will be distributed on them in order to keep the body in an even position. Clasp your legs and lift them up so that your heels look at the ceiling. In this case, draw in the stomach.
Further, the exercise “Pendulum” is simple. On exhalation, lower the closed legs to the right and to the left, then take a breath and return to the starting position. Hands, upper body and head should not be torn off the support. Do not try to speed up the pace of execution, as this may affect efficiency. If possible, in the process of lowering the legs to the floor, you should do this with a slowdown, so that the tension on the muscles increases.
For beginners in the exercise “Pendulum”, you can do several repetitions, but after a while increase their number. This is a classic embodiment.
Tape load
This version of the exercise differs from the previous one in that here the load falls on the hips and buttocks, making them elastic and pumped. Exercise "Pendulum" in different styles helps to work out different muscle groups, depending on where the load is concentrated.
We must take a direct stand. In this case, become both feet on the tape, and pull the other end to the chest. Tighten your legs as much as possible and start doing their swings to the sides, while stretching the tape. This exercise “Pendulum legs” works out the muscles of the lower extremities well, and the load can be chosen independently (this depends on the density of the tape). Thirty repetitions should be done on each leg. If this is included in the program, then over time you can increase the number of approaches.
Additional load
The use of weighting agents during the execution process helps to create the right tone for muscle development and the production of lactic acid. Particularly useful load will be for girls who want to give their body harmony and tighten their legs.
Standard weighting materials for performing are kettlebell, dumbbell, barbell. If it is not possible to use loads of this type, special weighting agents can be used that are attached to the body in the form of a belt or special pads.
This exercise helps to work out the muscles of the press and at the same time has a good effect on the figure. To do this, you need to stand in a leg stand shoulder width apart, straighten the body and keep your head straight. Take dumbbells in your hands and do alternate inclinations.
No need to strive to perform as many repetitions as possible, the main quality is here, so you need to choose a slow pace and try to lean lower. Exercise "Pendulum" for the waist will be effective in combination with other loads on the muscles of the press.
Inverted "Pendulum"
To do this, you need to stand in the leg rack wider than the shoulders and bend the body, while the back should not be round, you need to keep it straight. The Pendulum exercise with inclines can be performed without additional load, since the main goal is to bring the body into tone and disperse blood through the body.
Due to frequent movements, the lateral muscles of the thighs are well tightened. If you also do leg presses with this exercise, you can tighten the inside of the thigh well.
To stand, legs to bend a little at the knees, one limb to the side, then return to its original position and take the other leg to the side. Speed is important here, so the more active the load, the more effective the result.
The recommended rate for beginners is 30 times for each leg. Athletes with experience can perform the same number of repetitions, but with several approaches to increase the dynamics of influence on the body. You can perform an inverted “Pendulum” with other variations of this exercise in the same program.
Load for men
Men can also perform this exercise, but in a modified form. For this, the bar is used in the hall. Exercise "Pendulum" with slopes to the side with weights helps to work out not only the muscles of the press, but also the muscles of the hands.
It is necessary to fix one end of the neck, put the load on the other and raise it in front of you to the level of the head. The left leg should be supportive, the right leg should be pushed back and rest on the heel. With a sharp movement of the hands that do not bend at the elbows, throw the weight of the bar in the opposite direction, while twisting the abs muscles.
After some time, return to the starting position and carry out the load in the other direction. Do this with alternation until tension is felt on the sides. You need to work at a fast pace. Even if the speed decreases when the weight approaches the hip, try to resume the pace when twisting to the other side. This is a dynamic exercise, so you need to perform it in several approaches.
Trainer tips
Experts advise to perform the load several times a week in modified versions to achieve the desired result. Depending on the type of stance and the use of additional loads, you can work out different muscle groups.
This load is included in various types of programs, ranging from weight training and ending with fat burning exercises. To increase efficiency, you need to perform a load after performing a cardio warm-up, this increases the chances of working out different muscles and at the same time get a good result.
It is impossible immediately, without experience of execution, to make the “Pendulum” with a load. Excess weight can damage soft tissues and lead to muscle rupture. To avoid this, in the initial stages you need to perform the exercise without load.
It is better for novice athletes to abandon the exercise in several approaches, this will help to work out a certain type of muscle, but the rest of the muscles will be without working out, which will reduce the effectiveness of the training.
Errors and shortcomings
The “Pendulum” exercise has a positive effect on the press, but you need to adhere to the execution technique, without this, the load can even be harmful. Often athletes perform the “Pendulum” too quickly or by bending their legs and arms. This reduces efficiency and the exercise is no longer useful.
You can not combine the "Pendulum" with the performance of pumping the press, it can cause overwork and muscle strain. It is necessary to alternate work on this group and change the load on the top and bottom of the case for a quality result. Regular exercise will help to make the figure beautiful and fit.