How to do twisting on the press correctly: execution technique

Twisting on the press is a classic exercise in bodybuilding, which is done by both beginners and professional athletes. At first glance, it seems that there is nothing complicated in its implementation, but even here there are pitfalls. Many people do not know how to do twisting on the press, which is why they can’t pump up their abdominal muscles. If you are reading these lines now, then it is quite possible that this problem also bothers you. In this case, we suggest you familiarize yourself with our publication, which describes in detail the technique of twisting to the press, as well as all other existing varieties of this exercise.

The main mistake of all beginners

Among the beginners who only recently decided to connect their lives with sports, there is a myth that the implementation of various exercises for the press will help them get rid of a large abdomen and fatty deposits. If you also think so, then you are forced to grieve. Unfortunately, no matter how often you exercise your abdominal muscles, this will not remove fat from your abdomen. Even if you pump up the abdominal muscles, it will not be visible under a large layer of fat. Before you start twisting on the press and other similar exercises, you need to change your diet. Remember once and for all: fat burns only with a properly composed diet and during cardio workouts! When its amount in your body decreases markedly, then you can safely begin work on the relief of the muscles of your abdomen.

Advice

As you can already understand, the system for building a beautiful press is shrouded in a huge number of myths and misconceptions. Before proceeding to a discussion of varieties of twisting on the press, we would like to give you some recommendations thanks to which you can significantly improve your performance in training and achieve the desired cubes on your stomach.

1. Train your whole body. Perhaps the most important advice that can only be given to a beginner. Which muscles are the most popular? That's right, it's biceps and abs. That is why many young people pump these muscles only day after day. Often, such training does not lead to anything, and therefore these same beginners give up sports. Remember: to build a slender and toned physique, it is not enough to do only twisting the press on the floor and lifting the dumbbells for biceps. It is necessary to develop the whole body entirely: swing legs, pectoral muscles, triceps, latissimus, etc. It is also equally important to eat right and have a good rest between workouts. By the way, about the rest ...
2. Do not download the press very often! Some people believe that if they train the press several times a day every day, this will greatly accelerate their progress. In fact, such exhausting workouts will not only not accelerate your progress, but, on the contrary, will significantly slow it down. Like all the muscles in our body, the abs grows during rest, and not during the training session itself. That is why it is extremely important to give your muscles time to recover from hard physical activity. For the press, one small workout per day will be enough, but no more! If you are fully engaged in the gym and do such basic exercises as a bench press or deadlift, then the number of abs workouts can be completely reduced to 3-4 per week. The fact is that during the execution of these exercises, the abdominal muscles get a good indirect load. Therefore, several exercises for the press after a hard training session will be more than enough.
3. Watch out for security. In order for sports to benefit you, and not to the detriment, you should remember the following three rules: a) conduct a high-quality comprehensive warm-up at the beginning of a workout; b) perform all exercises correctly and technically; c) exclude exercises from the training program if you feel that their performance makes you uncomfortable. Twisting on the press is also true, since they are not recommended for people who have serious back problems.
4. During the performance of certain exercises on the abdominal muscles, try to feel them as much as possible. One of the reasons why many people cannot pump up their press is because they are mindlessly doing the exercises. They do not concentrate on it at run time, which is why it practically does not get involved in the work. That is why when training abdominal muscles, it is important to mentally focus your attention on them. This applies not only to the muscles of the abdomen, it applies to the muscles of our entire body.
5. In today's article, we will look at 9 exercises for the press. Someone might think that all of them should be performed in a row, but this is not so! Such a load will be difficult not only for the average ordinary visitor to the gym, but even for professional bodybuilders. Choose 1-2 exercises for yourself and do them in 3-4 approaches. If you feel that at some point it became too easy for you to make them, then you can replace them.

Twisting for the press for girls - good or bad?

It is known that the male and female body are very different in many ways. What a man is capable of doing can be dangerous for a woman, and vice versa. Therefore, it is not surprising that many are wondering if girls can do the twisting exercise on the abs. If you are a female, then we hasten to please you with good news: twisting for the abdominal muscles is an absolutely safe exercise that thousands of women around the world do every day. The most important thing is to do it correctly and technically, but this will be discussed below.

The benefits of abdominal exercises

This may surprise someone, but you need to pump the abdominal muscles not only in order to have beautiful cubes that can be boasted in the summer on the beach. In addition to a beautiful and aesthetic appearance, a strong and well-developed press is able to protect your lower back from various injuries.

Standard twists on a press

We have already figured out the basics of training abdominal muscles, so let's move on to the main topic of the article. I would like to start with a description of the most popular exercise, namely the classic twisting on the press.

Technique of execution:

1. Lie on a horizontal surface (the usual floor is best), bend your legs at the knees.
2. Taking a breath, tear the case off the floor and rise.
3. Take a short pause at the top, and then slowly lower to the starting position.

Recommendations:

• Keep your neck straight and do not hold on to your hands, as this once again puts stress on it. If you are already accustomed to this situation, then just keep your palms near your head, but do not touch it.
• Do not raise the housing too high, as this significantly reduces the load on the press.

The technique is explained in more detail in this video.

Diagonal twisting lying

With the classics, everything is clear, now let's look at its modifications. We start with diagonal twists on the floor - the second most popular abdominal exercise after regular twists.

Technique of execution:

1. Sit on the floor, bend your knees, keep your hands near your head.
2. As you exhale, lift the body so that the right elbow touches the left knee.
3. On inspiration, calmly lower yourself to the starting position, and then repeat the same movement, but on the other side.

This exercise pumps well the oblique and front muscles of the abdomen.

Diagonal twisting standing

This is a modification of the previous exercise, which is performed while standing on your feet.

Technique of execution:

1. Put your feet shoulder-width apart, hands join your legs behind your head.
2. As you exhale, raise your knee and lower your elbow so that they touch.
3. On inspiration, return to the starting position.
4. Repeat the same movement with the other side.

In addition to the oblique muscles of the abdomen, this type of twisting on the press actively uses the hips.

For a better understanding, check out the next video.

Reverse twisting

In this exercise you need to lift the legs, not the body.

Technique of execution:

1. Lie on the floor, put your hands along the body.
2. As you exhale, pull your legs to your chest. At the top point, take a short pause, feeling the press as much as possible.
3. As you inhale, slowly lower your legs to their original position.

Check out the video below to see how this exercise is done live.

Twisted legs

One of the most difficult variations of press twisting.

Technique of execution:

1. Lie on the floor, bend your knees and raise your hips perpendicular to the floor. Keep your hands near your head or chest.
2. As you exhale, stretch your body to your knees, straining the press as much as possible. At the top, linger a bit.
3. Get down, but don’t lie down completely on the floor.

Twisting on the block

This exercise is a better version of the classic twists, because when it is performed, the abdominal muscles work at full amplitude.

Technique of execution:

1. Stand facing the simulator, grasp the handle of the upper block so that the palms are turned towards each other.
2. Take a couple of steps back and kneel about a meter from the machine. Throughout the exercise, the angle at the knees should be slightly less than 90 degrees.
3. Lean forward and bend your back slightly. The body should be almost parallel to the floor. Hands at the elbows should be 90 degrees apart. Lower your head so that your chin touches your chest.
4. Bend down until your elbows touch your knees. At the bottom point, pause briefly and tighten the press.
5. Return to starting position.

Advice:

• Do not make sudden movements during execution;
• do not change the position of the arms and shoulders;
• do not move the pelvis;
• do not take too much weight.

Lifting the body with a weighting

Of all these exercises, this is most similar to the one we spoke about at the very beginning. The only difference is that here you have to lift the body with additional weight. This will greatly complicate the classical exercise and will further strain the muscles of your abs.

Technique of execution:

1. Lie on the floor, bend your knees, press your feet to the floor.
2. Take a weighting compound (pancake from the bar or a small dumbbell) and keep it at chest level.
3. As you exhale, raise your torso approximately 60-70 ° to the floor.
4. Taking a breath, return to the starting position.

Hanging legs on the horizontal bar

We suggest moving from a horizontal plane to a vertical one. Proper twisting on the press on the horizontal bar can well pump the lower part of your abdominal muscles.

1. Hang on the horizontal bar with a direct grip wider than the shoulders.
2. As you exhale, do not sway, raise your legs to a horizontal level.
3. On inspiration, slowly and uncontrollably lower them down.

Strap

How to do twisting on the press? We think that we were able to give a complete and detailed answer to this question. We have already examined this exercise, as well as its most popular variations. But how about diluting your usual training routine with some unusual exercise that would not be like all the previous ones? Interested in? Then we suggest you familiarize yourself with such an exercise as a plank.

Technique of execution:

1. Get on all fours and then rest your elbows on the floor as shown in the image below. The abdomen should be pulled in, the abdominal muscles are tense, and the neck should be flat.
2. Straighten in the back and rest on the floor with socks. Legs should not be wider than your shoulders. It is very important not to bend in the lower back and not bulge up the buttocks.
3. Hold on as long as you can. Try to breathe properly and in no case hold your breath, as you will increase pressure and your performance will drop to zero. If you can last from 30 seconds to one and a half minutes, then this is an excellent result!

It may seem to some that this is a trifling exercise that is useless. But the truth is that people with a low level of physical fitness are unlikely to be able to stand in this position even for 30 seconds. This static exercise pumps well not only the press, but also all the muscles of the cortex, which is also undoubtedly a plus.

Now you know how to do twisting on the abs and other exercises for this muscle. Train skillfully, eat right, do not forget about the recommendations given by us, and, sooner or later, you will have the desired cubes on your stomach!