Looking good is the goal of not only women but also men. Physical exercises for girls and guys are different from each other, since everyone has different goals - someone wants to lose weight, and someone needs to gain weight. But the exercise “Crease” can and should be performed by a representative of both sexes. It definitely should be classified as universal.
Fold Exercise: Technique
This element of training is a great way to develop muscle. The exercise "Fold" is applied to the press and stretching. The execution algorithm depends on the goal. After all, all the exercises on the press focus on losing weight.
It is important to observe the sequence:
- Lie on the floor. Press your back against it tightly. Pull your arms up behind your head. They should be straight, as well as the legs. Be sure to press your lower back to the floor.
- Take a breath.
- As you exhale, lift straight legs and body at the same time. Try to keep your palms on your toes.
- Hold for a couple of seconds in this position.
- Gently take an outgoing position when you inhale. But do not lower the legs and arms to the end, the back should remain rounded, and the abs is in a state of tension.
- Repeat the exercise several times.
Stretch fold
This exercise is not only for the development of abdominal muscles. It is leading to longitudinal twine. Therefore, the exercise “Crease” for stretching is used by gymnasts, yogis and other people training.
Its purpose is to develop the back of the thigh. However, in addition to it, the muscles of the back and buttocks also work.
Starting position: sitting on the floor. Legs stretched out in front of you. Knees look up. The feet are pressed together. A straight back and lowered relaxed shoulders.
The sequence of actions during the exercise:
- First of all, you need to straighten your back. From the starting position, try to reach the top of the head as far as possible. At the same time, the chest and lower back bend slightly forward. Gently, on your hands, get up. Try to direct the heels forward, and the tailbone up.
- Slowly bend over, but by no means lie down completely. Bend so that the stomach rests on the hips, while not lowering the chest. Bend your hips. Lay your stomach from its lowest point. Hold for a few seconds in this position. Let the body get used to it. Hands should be on your knees. However, do not strain them and try to pull yourself down.
Undoubtedly, everyone now wants to reach the knees with his chest, put his arms around his feet and congratulate himself on a small victory. And, as you might already guess, this is not worth doing. Because another exercise is done in this way - to round the back. It is also useful, but at the moment we are faced with the goal of stretching the back of the thigh.
For the "Folds" the slope is due to the extension of the spine, and not rounding. The goal is to put the chest over the knees, not on them. That is, you must reach forward. Over time, everyone succeeds. There is a kind of joke: you cannot put your chest down until you have the opportunity to bite yourself on the big toe.
You need to try so that you exhale as you exhale. The maximum number of repetitions is 10. On the last exhale, stretch, which is the force forward, and then slowly leave the position.
You need to try to make several types of “folds” in one training session.
Exercise options
Depending on the level of training, a person performs the available exercise options. To do this, there are several types of complexity of the "Folds":
- Dynamic. This view perfectly warms up the muscles. Take a starting position. Stretch your head up. Raise your hands and then put on your hips. Now make gradual bends, lowering your stomach to your feet. To get started, make small inclines. Gradually deepening and not rising to its original position. Do about thirty times to warm up the muscles.
- Reverse. The initial position is: the body, lying tightly on the hips. The legs are bent. Hands hold on to the feet. Now straighten your legs gradually. Do it slowly so you can get used to the new pose. This "crease" does not strain the muscles so much.
- Socks on my own. The exercise “Fold” and familiarity with it is better to start with this option. Since when socks are elongated from themselves, there is less load on the popliteal fossae. That is why this option is easier for beginners.
- Socks on yourself. Accordingly, this option is more complex. Since the popliteal fossae are already on now. They tell us about it with a pulling pain. The main difference from the previous version of the exercise is that your toes should be pointing at you.
- With weight. Here you will need the help of another person. This option assumes that we will reach out with the help of a partner.
- With support. A sophisticated option for those whose body is perfectly on their feet. Gymnastic cubes or rollers are placed under the heels. And the partner gently presses you on your back. This option will allow you to stretch your knees perfectly.
Common mistakes
Performing exercises, a person sometimes does not notice the result. This is due to improper execution technique. The most common errors include:
- neck pressed to shoulders;
- back "wheel";
- knees turned outward;
- improper breathing;
- over-stressed state;
- wrong foot position;
- legs bent at the knees.
All these points should be controlled, since the result is built from such trifles. The more mistakes made, the less effective the training.
Abdominal Exercise
Each part of the human body can be developed in several ways. So the exercises for the abdominal muscles are varied. The most common options offered by instructors in gyms look like this:
- Twisting.
- The rise of the body.
- Twisting on the bench.
- Strap.
- Diagonal rise of legs.
Boring exercises on the press
Doing constantly twisting to pump muscles is annoying. Therefore, they sometimes should be diluted with other interesting exercises.
Workout for the abdominal muscles:
- Body turns on the bar, leaning on the ball.
- Roller trainer press.
- "Side bar" on the roller.
- "Crease" with the rotation of the body.
- "Simplified bar." Bearing on a ball or roller.
How to increase effective exercise
Proper execution technique is the key to a successful result. It doesn’t matter if it’s an exercise for girls or guys. It all depends on the execution technique. In the gym, the coach can make you comments about incorrect execution. And when doing homework, an ordinary video camera will come to your aid. Set it at a certain distance and start doing the exercises. Then review the video, did you do everything right?
Tips for increasing the effectiveness of classes:
- Breath. Closely control your exhalations.
- Wear comfortable clothing and shoes. Nothing should hamper your movements.
- Do not hurry. Let the training take more time and you do not have time to complete some exercises, however, those that you manage to do will be of high quality.
- Independently control the load on the muscles. Feel where and at what movement, this or that muscle is tensed.