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Torso lifts lying on an inclined plane. Incline bench crunches

Incline bench crunches are one of the most popular abdominal exercises. In particular, it is the rectus abdominis that is most loaded in movement.

The exercise is mainly formative, but the use of additional weight and a special training regimen in it allows you to work on the strength of the target muscles.

Initial position:

Sit on the edge of the bench with your head down, with your shins behind the soft rollers.
Cross your arms over your chest or place them at your temples.
Round your back while tensing your abdominal muscles.
Inhale and lean back to approximately the horizontal position of the body, without straightening your back.

Motion:

Without pause, with an isolated effort of the abdominal muscles, twist, bringing the shoulders to the pelvis. In this case, the upper part of the body should be approximately parallel to the thigh.
At the extreme top point, make a forced exhalation and additionally tighten the muscles of the press. Hold this tension for 2 seconds.
Proceed to the next repetition.

Attention!

Recommendations!

Implementation options!

Incline Bench Video

Video 11 options for twisting on an inclined gymnastic bench

Analysis of the exercise

Anatomy of exercise - which muscles work

Advantages

disadvantages

Preparing for execution

Before performing the exercise, adjust the position of the bench - set the angle of inclination of the support that is optimal for you (within 20-50 °). Be sure to make sure that the structure is sufficiently stable - the bench should not sway.

As a warm-up before training the press, it is enough to perform classical gymnastics with stretching elements and performing inclinations.

Proper execution

Inclusion in the program

Performing crunches on the bench can be effectively combined with other exercises for the abdominal muscles, such as leg raises in the hang or in support, as well as diagonal twists. Combining these exercises allows you to evenly load different areas of the abdominal press.

It is recommended to perform twisting on the press on the bench in the mode for 15-20 repetitions in 3-4 sets. When using additional weights, the number of repetitions can be reduced to 6-10. Start applying the load when the traditional methods of intensifying the exercise cease to give the expected effect.

Beginners often ignore the ab bench. But in vain, because the simulator helps to train the press and “draw” the cubes. Here are some exercises on the press bench that should be included in the training program. Some of them load all the abdominal muscles.

Trunk lift

By lifting the torso, the athlete works out all the muscles of the abdomen, especially the upper part of the rectus muscle. Also, the hip extensors are included in the work.

Starting position (hereinafter referred to as I.P.): sitting on a bench (tilt - 30-40 o), legs bent at the knees, held by clamps, hands on hips. While inhaling, tilt the torso forward 20-50 about to adjust muscle tension. The body is slowly pulled back, but not placed on the bench, in order to prevent complete relaxation of the muscles. At the end of the movement, exhale.

While inhaling, they raise the torso, trying to touch the knees with the chin, while exhaling, they take it back.

Level: Intermediate.

Straight twists

With straight twists, the rectus abdominis muscle works, as well as the muscles of the lower back.

I.P .: Set the angle of the bench 30-40 about to the floor surface. Lying, head at the bottom of the simulator, arms crossed over the chest, gaze directed above the arms. The legs are fixed in clamps (rollers at the end of the bench).

Take a breath, raise your head, shoulders. The loin is tightly pressed against the bench. At the top, pause for 1-2 seconds, lower the body. The press is kept tense.

Level: Intermediate.

Training the muscles of the press and buttocks is useful for women in intimate life- orgasm comes earlier.

Leg raises

Leg raises are aimed at strengthening the lower part of the press. The muscles of the lower back and hips are also loaded.

I.P .: lying down (tilt of the simulator - 30-40 o) head up. Hands are taken behind the head, holding on to the edge of the bench or to the leg clamps. The legs, slightly bent at the knees, are raised so that they are parallel to the floor, tense the abdominal muscles.

On inspiration, the legs are raised, trying to tear the pelvis off the surface of the bench, and touch the chest with the knees. In this position, you can throw your legs behind your head or twist - the main thing is to feel the press. In the upper position, they linger for 1-2 seconds, and then return to I.P.

Level: Intermediate.

To involve the entire press in the work, tear off the pelvis from the bench at the top point. Beginners do not need to do this.

To adjust the difficulty, just change the angle of inclination. The smaller the angle, the easier it is to complete the task. The easiest is to raise the legs in a horizontal position.

Oblique twists

Oblique twists work out the serratus and oblique muscles of the abdomen.

I.P .: lying on a bench, legs are placed behind the stops. The right hand is on the back of the head, the left is on the thigh.

On inhalation, the body is twisted upwards and to the side. The elbow of the right hand touches the left knee. Slowly return to I.P. After the set, repeat for the left hand and right knee.

All movements are performed slowly, feeling muscle tension.

Level: Intermediate.

Bike

This exercise trains the lower part of the press. Additionally, the front of the thigh is involved.

IP: lying on the bench. Hands hold on to the foot rest. Straightened legs are raised to an angle of 90 about the surface of the bench.

They perform leg movements, imitating cycling - alternately pull the right and left knees to the chest, straightening the opposite limb.

Level: Intermediate.

Useful for men with a "beer belly", as it is 2.5 times more effective than classic straight twists.

Watch the video with exercises for men:

Exercises are performed 10-20 times in 2-3 sets.

Hands with straight twists do not cross behind the head. Then pressure is created on the back of the head, the load on the neck and lower back increases, and the risk of injury increases. It is also not recommended to tear off the lower back from the bench, as it is additionally loaded spinal column. This is the lack of sit-ups.

Movements are performed smoothly, due to the abdominal muscles.

By adjusting the slope, you can change the degree of load: the larger it is, the higher the difficulty. Beginners or athletes after a break in training can reduce the angle to 25-30 degrees.

After mastering the technique, weighting agents are used: in the conditions of the gym - this is a barbell pancake, at home - or improvised items (like a stack of books). The allowable weight is determined empirically: 20-30 repetitions are performed with a weighting agent. Weight is reduced if the task is unbearable, and added if after a series of repetitions there is no burning sensation in the muscles.

When it's hard to do, they bend their knees - this will unload the press. For static tension, the legs are straightened or the arms are held straight above the head, which tenses and stretches the muscles.

It is important to breathe correctly. Holding your breath causes a lack of oxygen, which activates metabolic processes, normalizes blood pressure.

The exercises above are performed on a flat board for the press. But you can increase the effectiveness of training on a curved model of the simulator . It especially helps to pump the lower abdomen, which often causes problems. The rest of the muscle groups are also involved as much as possible.

Advantages and disadvantages of boards for the press

The board for the press is an affordable simulator that is also suitable for homework. It is easy to use, inexpensive, does not take up much space.

The advantages of classes are versatility, since the board allows you to pump not only the abdominal muscles, but also the lower back, buttocks. And the disadvantages include the fact that it is difficult for people with large growth to choose a device.

And now a video for girls:

This article is about how you can pump up the press with the help of training on a simulator specially designed for this. It not only facilitates the process of performing exercises in comparison with conventional twisting on the floor, but also allows you to conduct classes as efficiently as possible. I would also like to add that exercises on the press bench help to develop not only the abdominal muscles, but also strengthen the back and buttocks.

What is this simulator

The press bench is often used by both professional athletes and people who care about the beauty of their own bodies.

The press bench is a specially designed simulator for active training of the abdominal and lumbar muscles, which makes it possible to quickly form a beautiful relief of the muscles of the body.

Typically, such a simulator consists of a short or relatively long bench for sitting and grips (rollers) for the legs, which allows you to perform exercises for flexion and extension of the body, and also on.

What muscles are involved in exercise

As already mentioned, when exercising on the press bench, a whole group of muscles is involved. Naturally, with proper execution, the abdominal muscles work the most. The muscles of the lumbar part of the back are also involved, which is also very important for the formation of a beautiful figure.

Strong back muscles help support the spine, which makes posture correct and beautiful. Also, a strong muscular corset for the spine is the key to his health.

Even when exercising on the bench for the press, the muscles of the legs work. A variety of exercises on this simulator helps to use many muscles.

General rules for performing exercises

In order for classes on the bench to be effective and bring such desired results, you need to use this device correctly, namely:

during training, the abdominal muscles should be in tension all the time;
inhale should be done when bending, and exhale - when unbending;
the chin should not be pressed against the chest, since the neck is a continuation of the line of the spine;
do not rush;
to increase the load on the press, it is necessary to constantly increase the angle of the bench, gradually add additional weights in the form of pancakes and so on.

A set of exercises

Below are the most popular and effective types of physical activity on the press bench. Perform them alternately for several approaches a day and your figure will change very quickly!

Of course, you need to start with a little warm-up, which will warm up the blood and properly prepare the body for physical exertion.

Trunk raises

The muscles of the upper abdominals are trained.

How to perform:

take a starting position;
first tear off the shoulders from the bench, then the back so that the legs and torso are at right angles to each other;
fix the position for a few seconds;
after a deep breath, slowly return to the starting position.

So repeat at least 20 times in one set.

Twisting

The rectus and oblique abdominal muscles are trained.

How to do this exercise:

take a starting position;
lift your upper body smoothly;
let her go back.

Remember: the lower back and pelvis do not take any part in this exercise!

Twisting with twist

How to perform:

take a starting position;
lift the body and at the same time smoothly turn it in any direction (to the right or to the left);
return to starting position;
lift the torso with a turn in the same or opposite direction and so many times.

Twisting can be done either alternately to the right and left - a total of 40 times, or 20 twists to the left and then 20 to the right.

Bike

The muscles of the lower press and legs are trained.

How to perform:

lie down on a press bench;
we grab the footrest with our hands;
we raise straight legs and, as when riding a bicycle, “pedal”.

This exercise very effective, as many muscles of the lower press and legs are involved. For this reason, for best results, do it for as long as you have the strength. Feeling sorry for yourself in this case is definitely not worth it.

Leg raise

The muscles of the lower press are trained.

How to perform:

lie back with your head up on the bench, press your lower back and pelvis tightly against it;
securely fasten your arms above your head;
raise your legs until the pelvis begins to come off the bench;
lower your legs and repeat all over again.

There are such options for this exercise:

lifting straight legs;
lifting legs bent at the knees;
raising the legs while lying on the stomach.

Also, for one approach, 20 straight leg lifts and 20 bent ones are enough.

Typical beginner mistakes

Often beginners, in a hurry to make their press beautiful, make some mistakes.

The most common ones are listed below:

performing an exercise with a jerk, or tearing the pelvis off the bench - this reduces the effectiveness of the exercise;
performing bending with a straight back, when the entire load is shifted to the back and legs;
lateral torso lifts, which leads to an increase in the oblique muscles of the abdomen and waist, respectively;
do not pull your head or neck with your hands while doing these exercises.

How to choose the right simulator

The case is of no small importance: it must be made of strong fabric so that it can withstand any load. The quality of the porous material for leg braces also matters.

In the modern market for sports goods, the following brands are presented, offering inexpensive options for comfortable use at home. These are Torneo, Atemi, Stingrey, Body Sculpture and others.

It is necessary to choose a board for the press, taking into account the general physical preparation of the body, the health of the back, the frequency and intensity of the proposed training. In addition, it is important to pay attention to the fact that the working surface of the board is sheathed with natural soft tissues that do not cause allergies.

So, exercises for the press on a special simulator - a bench for the press - are a very effective way to pump up those same press cubes that are so often talked about. But remember that this method will not help to remove fat from the abdomen. For this, in addition to exercises on the bench, you need a special diet, as well as other physical exercise, for example, is very efficient in this case.

The desire to have a flat, elastic stomach is equally characteristic of both men and women. Not everyone can boast of this part of their body, and everyone who has ever tried to pump the press knows perfectly well what titanic efforts this occupation requires. What exercises should not be neglected and how best to do on the bench for the press will be described below.

What is this trainer

The press bench is also called a board. This is a sports equipment that can be found in absolutely all gyms.

There are several types of this design:

straight bench with adjustable angle, this is the most common option, allows you to increase or decrease the slope of the board, thus increasing or weakening the load on the abdominal wall;
the bench is curved. This projectile has a curved back, this is necessary in order to additionally load the abdominal muscles;
Roman- This board with a small seat and a leg grip provides no back support.

Important! If the board is purchased for home training of an unprepared person, it is recommended to give preference to a simpler and more versatile option - a straight bench.

A set of exercises on an inclined bench for the press

So, in order to pump up the abdominal muscles, you need to figure out which exercises are responsible for working out each of them, for this it is proposed to familiarize yourself with the standard set of exercises for the press performed on the bench.

Training is performed on an inclined board and involves a full rise of the body, the angle for performing the exercise is selected individually, based on the goals and fitness of the athlete.

You need to sit on the projectile lying on your back, so that your legs are fixed in a special grip, your hands are behind your head.

Did you know? The opinion that it is possible to pump up the “upper” and “lower” press separately is erroneous. This is a single solid muscle that works and loads completely and simultaneously.

On exhalation, the head first comes off the bench, then the shoulders and shoulder blades, the body reaches 90 degrees relative to the position of the legs, a delay is made at the top point for 2-3 seconds, after which, on exhalation, the body returns to its original position.

The movement is made due to the efforts of the press, and not the muscles of the neck and legs. Repeat 3 sets of 25 times. In this case, the main load falls on the upper part of the rectus abdominis.

This type of load is also known as "crunch", from the English "twist". To pump the press with this exercise, you can use both an inclined bench and any other horizontal surface.

During training, only the upper body comes off the surface: the head, shoulders, shoulder blades, while the lower back and pelvis remain pressed and motionless.

Crunches can be straight and twisted. The first ones act directly on the rectus abdominis muscle, the rotary ones - on the oblique muscles of this area.

Important!During the upward jerk, you should not clamp your hands behind your head into the lock and pull your head forward with them, as this can lead to an overload of the cervical spine.

To perform rotary twists, you need to lie on your back on the board, fix your feet, put your hands behind your head. Then, while exhaling, tear off the upper body from the surface and with the elbow of one of the hands reach out to the opposite knee, while exhaling, return to the starting position.

Turns can be made both alternately, changing sides, and in full approach to each side. The exercise is done in 3 sets of 20 repetitions for each knee.

This type of load is familiar to many since childhood, even from school physical education lessons. Exercise "bicycle" works very effectively on the lower section of the rectus abdominis muscle.

To perform it, you need to lie on the bench on the contrary, so that you can hold on to the leg clamps with your hands, then raise your legs 90 degrees relative to the surface and, bending and unbending your knees, make circular movements that imitate the torsion of bicycle pedals.

This is a simplified version of the "bike", the lower part of the press also takes an active part in it.

Having taken the starting position described in the previous exercise, you need to exhale, straining the press, raise your legs to right angle with the body, stay in this position for 3 seconds, then lower the legs down while inhaling, without relaxing them until the end of the approach.

The number of repetitions is 3 x 25 times.

Exercise rules

Work on the abdominal muscles is one of the most difficult tasks in bodybuilding, it is not the number of lifts or twists that matters here, but the quality and perfect technique.

Did you know? The number of “cubes” desired for many on the press is an individual feature of a single person and depends on the anatomy of the rectus muscle. Usually there are 3 or 4 on each side.

To know exactly how to exercise for better efficiency, just follow simple rules:

classes should be held regularly, at least 3-4 times a week with a mandatory break for recovery;
obligatory warming up of muscles before training. If exercises are included in the general program, they must be performed at the very end;
in order to lose weight in the abdomen, in addition to exercises for the press, aerobic exercise and adherence to a strict diet without exceeding the daily calorie intake are required;
rest between sets should last no more than 20 seconds.

Exercises on the press bench: video

Typical beginner mistakes

As you know, who does not make mistakes, he does not succeed. However, when it comes to physical activity, this pattern will do more harm than good.

Before you start pumping the press, it is important to carefully study the technique, as well as the most common mistakes in performing exercises:

breath holding during work. It is absolutely impossible to do this, because the lack of oxygen not only reduces the effectiveness of the training, but also harms the brain and nervous system;
lifting the lower back off the surface or bending the torso too much. This action is fraught with excessive load on the hip joints;
overload. This mistake is very often made by beginners, coupled with a violation of technique. No need to exceed the number of recommended repetitions until the load becomes noticeably light. The intensity of the training should increase as endurance increases;
training on a full stomach. It is very important to remember that you can download the press no earlier than 1 hour after a light snack and 3 hours after a full meal, otherwise nausea and vomiting cannot be avoided.

So, the features of using the bench for training the press and the main exercises that can be performed on it were discussed above. This information allows you to understand how to use this projectile correctly so that the load goes for the future and brings the desired result.

Today we will analyze two very similar and very effective exercises for the press - lifting and twisting on an incline bench or a Roman chair. There are many variations of these simulators, but our task will be to analyze the features and technique of the movement itself, so that being in any gym with any equipment, you can train the abdominal muscles for one hundred percent!

Twisting or lifting the body?

First of all, it’s worth understanding how twisting on a bench differs from torso lifts. When twisting, only your shoulder blades come off the bench, movements in hip joint not happening. The lower back remains motionless.

When lifting the torso, not only flexion of the spine occurs, but also movement in the hip joint.

Twisting is recommended for beginners, since the load on the lower back during their implementation is minimal. However, the load on the abdominal muscles during twisting is also less than in the case of body lifts. Lifts require better control of the lower back and are recommended for people with developed abdominal muscles.

What exactly you should do, twisting or lifting the body - depends on your physical training. There is only one condition - you should feel the press, not the back.

The benefits of abdominal exercises

Abs exercises, performed on a Roman chair or on an incline bench, involve the entire complex of abdominal muscles. These are, first of all, the rectus muscles (they form the desired cubes), the external and internal oblique muscles (they form the line of the sides, turn the body from side to side), the transverse abdominal muscles (supports the internal organs, making the stomach flat).

Incline crunches work the upper rectus muscles the most, while sit-ups distribute the load more evenly. If you perform an exercise with body turns left and right, you add work to the oblique abdominal muscles, thereby working them even more efficiently. However, it is better to be careful with turns for people who have problems with the spine.

By the way, developed abdominal muscles, in accordance with the muscles of the lower back, stabilize the lower spine, which helps to improve posture and prevent injuries.

Execution technique

Before we look at sit-ups and crunches on a Roman chair or bench, let's take a look at a few of the machines that are found in gyms. This will allow you not to get lost when you see a “dissimilar” unit in your fitness club.

So, what is called a bench for the press or a Roman chair can be the following:

An inclined bench with rollers for resting the shins and for the knees. The athlete lies on the bench with his back, bending his hips and knees. This position resembles the position when the press is swinging on the floor (back is straight, legs are bent at the knees), only you are not lying horizontally, but upside down. This version of the simulator is considered optimal, since with this position of the hips (they are bent), the lower back is turned on minimally.
An incline bench with rollers only to support the shins below. On such a bench, the athlete lies with his back, bends his knees and puts his ankle joints behind the rollers. At the same time, the hips and back form one line. In this case, the load on the lower back is greater than in the previous one.
A regular hyperextension machine, only the athlete turns 180 degrees in it, sitting on the pillows with his hips. With this exercise, the back movement of the body is not limited by anything, and, say, a beginner is not always able to control the work of the muscles and strictly observe the technique. Not recommended option due to its increased risk of injury.

Regardless of which simulator you are doing the exercise on, the movement technique should be as follows:

Take a starting position on the bench. Your legs should be fixed and your abdominal muscles tense. Relaxation of the press does not occur throughout the entire exercise. The lower back should be as straight as possible, that is, actually pressed against the bench in its original position. Further, if you do twisting, the lower back remains as pressed as possible. If you perform lifts, the lower back comes off the bench, but the deflection in the lumbar region does not appear. When performing an exercise on a simulator with two rollers (for shins and knees), it is quite easy to follow this rule, since the hips are bent. In the case of a bench with an emphasis only for the shins, the buttocks will interfere with keeping the lower back close to the bench. Therefore, when performing the exercise, you do not completely lower your back onto the bench. That is, the spine is always slightly rounded. If you are doing a press on a hyperextension machine, there is no support at the lower back at all, the position of the body is controlled solely by the strength of your muscles.
You can cross your arms over your chest or put them behind your head (it’s harder to do this).
As you exhale, lift your body. When performing twists, only the shoulder blades come off the bench. When doing lifts, raise the entire body 30-60 degrees above parallel with the floor. Simply put, about half as low as before the vertical position of the body.
Slowly and under control, without relaxing the press and without arching your back, return to the starting position.

Perform the exercise 20-30 times in 3-4 sets. The last repetitions should be given to you as hard as possible. However, don't allow your muscles to become so fatigued that they cause you to break your technique.

When doing sit-ups, avoid jerking. A slow pace, on the one hand, will make the abs workout more effective, and on the other hand, it will help to better control the movements, making the exercise safe for the back. For twists, this is not so relevant.

A few months of regular ab workouts will help you make your stomach firm and your sides taut. It is also worth saying that in order to see the traced relief (cherished cubes and lines on the sides of the abdomen), the thickness of the fat layer on the abdomen should be minimal.

fitnavigator.ru

Twisting on an incline bench | Lifting the body on the "Roman chair"

Twisting is a rise towards the knees of the torso and shoulders, without lifting the lower back from the bench. Very quickly, twisting on a regular, horizontal bench becomes too easy for athletes, then a simple trick comes to the rescue - setting the bench at an angle, which forces you to work against gravity and increases the load on the abdominal muscles. The upper part of the rectus abdominis muscle works dynamically here, but some load also falls on its lower lobe.

Working muscles

Rectus abdominis, oblique muscles. Secondary: muscles that flex the leg at the hip joint.

You will need an ordinary bench, which you can put at one end on some kind of elevation, a disk from a barbell, etc., or fix it in a Swedish wall. And if you work out in a well-equipped gym, then there probably is a special simulator for the press with the ability to change the angle of the bench.

Options

You can do the exercise sitting on one edge of the bench with your legs hanging down, or lying down, but only at a slight angle so as not to move off it.

Execution technique

set the bench at an angle of 20 - 30 degrees, or more - it all depends on the degree of your fitness.
Sit on the edge of the bench, firmly fixing the shins below, under a special roller.
Put your hands behind your head, clasping the back of your head with them, or cross them in front of you.
From this position, begin to slowly lower yourself back, and be careful not to straighten your back - it should be rounded. If you do not comply with this condition, you will immediately feel a very strong tension in the lower back, which is absolutely unnecessary here.

Do not lie down completely on the bench at the lowest point, try not to touch it with your shoulder blades at all, go down a very short distance, as long as there is still some tension in the abdominal muscles. As soon as you feel a growing tension in your lower back, stop lowering your torso and start lifting, and be sure to pay attention to the fact that your back is rounded during this phase.

Performing this kind of twisting in every workout, in combination with at least one other exercise (for example, hanging leg raises), you will perfectly strengthen the abdominal muscles, increase their tone and improve appearance.

Video "Twisting on an incline bench"

builderbody.ru

Incline bench raises

What muscles work

rectus abdominis
quadriceps femoris, rectus femoris
external oblique abdominal muscle
tensor fascia lata

Exercise features

The incline sit-up is a great exercise for the muscles located in the upper and middle parts of the abs.

Execution technique

Adjust the position of the incline bench, setting it at an angle of 20 ° relative to the floor (for performing the exercise in a head-down position). Place your shins under the leg pads and rest the backs of your lower legs on the knee pad. First, sit on a bench, keeping the body strictly vertical, so that the stomach almost touches the hips. Hands can be held together behind the back at waist level or behind the head.
Begin to perform the exercise, slowly lower the torso back while contracting the abdominal muscles. Lean back until your torso is almost parallel to the floor. Lock the position at the lowest point of the range of motion by tensing the abdominal muscles for a second. Rise, bending the torso at the waist and returning to the starting position. At the top of your range of motion, your torso should be perpendicular to the floor, but not in contact with your hips. Fix the position at the moment of the highest tension of the abdominal muscles, and then repeat the exercise.

Do not lock your fingers behind your head in the lock to avoid injury to the cervical spine!
As you get stronger, you can increase the number of repetitions, set the bench at a steeper angle, or hold a weight on your chest - a disk from a light barbell.
Don't lower your body back too low. When the tension of the abdominal muscles stops, the muscles in the lumbar region are exposed to the load.
By alternately turning the torso to the left and then to the right during lifts, you can transfer part of the load to the oblique abdominal muscles.

Alternative

Twisting lying on the floor

proiron.ru

Incline Bench Crunches - SportWiki Encyclopedia

Incline bench crunch[edit]

The main characteristics of the exercise:

Auxiliary exercise
Engages multiple joints when doing incline crunches
twisting motion
Open kinetic chain
Overcoming the weight of your own body
For intermediate and advanced level

The incline bench crunch is a modified version of the exercise that is safer for the spine and allows for better control of movement. In addition, it allows you to concentrate efforts on the lower bundle of the rectus abdominis.

Twisting with lifting the body on an incline bench

Twisting with body lift

As you exhale, slowly bend your upper body. To complete this movement, bend your torso at the waist, tilting it towards your knees. Hold for a while, and then slowly return to the starting position and repeat the exercise.

Initial position

Lie on a bench inclined at an angle of 15-30 degrees, bend your legs in knee joints and place them with your whole foot on the bench.
Put your hands behind your head, keeping your fingers in the lock.
Place the cervical spine in a neutral position.
Activate your abdominal muscles.

When doing a crunch on an incline bench, do not use momentum. Movements should be slow and controlled.
The tailbone should be firmly pressed against the bench.
Do not bend your neck too much and do not try to reach your chest with your chin. The head should maintain a neutral position in relation to the cervical spine.
Do not help yourself with your arms by bending your torso. The movement should be done by activating and isolating the abdominal muscles.
Don't roll your shoulders in front. The chest should be straightened, and the shoulder blades lowered.
Exhale as you lift your torso, and inhale as you return to the starting position.

The main muscles involved in the twisting with the rise of the body on an incline bench

Motion analysis[edit]

sportwiki.to

Lifting the body from a prone position - partial, full

Raising the torso is a basic exercise for the abdominal muscles. An alternative name for the exercise is flexion of the torso.

Like any other abdominal exercises, lifts work out the entire complex of abdominal muscles at once. The upper and middle sections of the rectus muscle receive the greatest load. This exercise is very similar in mechanics to crunches, only unlike them, it involves lifting the middle part of the body from the floor.

Press training: why, when and how many times

Let's look at the main points related to the peculiarities of training the press and analyze several options for the exercise.

Why download the press

For example:

Keep your belly flat, not round.
To reduce the load on the spine, to prevent back pain.
For greater strength of the abdominal muscles, which is sure to come in handy in life.

When

It is best to do sit-ups at the end of your workout along with other abdominal exercises. At the beginning of classes, it makes no sense to train the press. There are many more important exercises ahead, in which you need to follow the technique. Let's leave power for them.

Do not confuse abdominal exercises with a hitch. These are independent exercises aimed at a specific muscle group. After them, you also need to do stretching.

How many times do you need to train the press

Opinions are different. Someone trains the press every day. Some once a week. The best option is purposefully twice a week. In general, sit-ups are a very versatile exercise, so they can be done daily at home in an easy mode, or hard twice a week.

Trunk lift options

Lifting the house on the floor

Option 1 (easier)

Prepare a fitness mat. Put it in a warm room, exclude drafts:

We lie down on our back, press the lower back to the floor, bend our legs slightly at the knees. We fix our hands behind the head or on the chest. We spread our elbows to the sides.
We start bending the body from the head. Pull the chin towards the chest. For some, this performance is enough. For some, you need to stretch further so that the back comes off the floor after the head and neck.
Get to the maximum possible point for you and go back. Do 10-15 repetitions, depending on your fitness level.

Option 2 (harder)

Lie down on the mat:

The legs are slightly bent at the knees and raised above the floor to an angle of 45-60 degrees. You can cross them. We recommend that you do not raise your legs to a right angle with the floor, otherwise the whole point of raising them disappears.

Option 3 (as safe as possible for the lower back)

Stele rug:

We lay down with our feet to the sofa or chair so as to throw our legs on it, bent at the knees by 90 °. This is a very comfortable position for pumping the press, as your legs will be fixed.
We repeat points 2 and 3 from the previous option.

The training plan for each is very individual. Usually the exercise is performed in 2-3 sets of 12-15 repetitions. Since there is no burden here, you can do more times.

Lifting the torso from a prone position can be done daily, gradually increasing the number of times. We work through burning and pain in the muscles. Your back shouldn't hurt.

Performing in the gym

On a Roman chair

The Roman chair is more of an exercise than a machine. The bottom line is this: the legs are placed in special stops, the pelvis is on the seat, and the body can be tilted back and down without the risk of falling.

Today you can find a lot of modifications of Roman chairs, on which the body is lifted. Some of them look like an inclined bench for the press (usually the slope is 30 degrees), the rest are hyperextension simulators.

Let's start with the classic version, when the back has no support under it:

Set the desired distance from the chair to the footrest. The correct distance is when the rollers are located on the ankle, and not on the lower leg.
Lie down face up. Hands can be left behind the head, or crossed over the chest.
We go back. Someone says that the back cannot be arched, someone, on the contrary, advises doing it. If you can do the exercise with a straight back and it doesn't cause you pain, do it. If it hurts, try rounding your back.
Lower yourself until your torso and hips are in a straight line. There is no point in going even lower.

On an incline bench

The same technique is also suitable for the option with a Roman chair with an inclined back. Mount the bench on a wall bar if it is a stand-alone unit, or adjust the backrest angle to 30° in a Roman chair:

We fix the legs in special stops, the rollers should hold on to your ankles. There should also be cushions under the heels.
We lie down on the bench. The head should be below the pelvis.
Hands behind the head or on the chest. We begin to rise to the knees. You can reach your knees, you can stop earlier - be guided by how you feel.

Your task is to do 2-3 sets of 12-15 reps without weight or more. If you are going to use weights, reduce the number of repetitions to 8-10, depending on the severity of the weight. Exercise can be done 1-2 times a week.

Different angles and load severity

The greater the angle of the bench, the harder it is to lift the body. And the less danger for the lower back. 15° - initial slope. It is already hard to work on it, this is the norm.

Angle of 45 and 60 degrees provides a heavier load. You can work even without weights.

Remember that the “upside down” position is dangerous with high pressure surges, which is accompanied by blackouts in the eyes, dizziness, and tinnitus. The older you are, the stronger these feelings will be. Be careful with the choice of the angle of inclination, for most it is better to perform the torso at an angle of 30 °.

What to look out for

The nuances are as follows:

We hold the weight between the back of the head and neck, if we use weights.
Exhale up, inhale down.
You can put weight on your chest - it will be easier and safer.
If the leg rollers leave bruises (for girls) - place a piece of foam rubber.
You can do full slopes or partial.

Body lifts on a Roman chair can be done in any courtyard where there are 2 parallel pipes of different levels standing side by side (sit on one, fasten legs under the second).

fitnavigator.ru

Exercises on the abs bench will help you quickly pump up the abs cubes, if done correctly. Revealing the secret of training

Why buy an exercise bench?

Of course, you can pump the press on the floor, but there will be no such effect as using a sports equipment. Indeed, in this case, only the rectus muscles are worked out on the abdomen. But if you practice on a bench, both straight and oblique muscles are loaded. Therefore, we advise you to save your time, nerves and buy this sports equipment. By the way, it is curved and straight.

Basic rules for doing exercises on the bench

Decide how you will do it? With or without weights. At first, you can just pump the press so that the body gets used to training. Then gradually add the load.
During classes, try to constantly strain your abdominal muscles - this will give a greater effect.
When exercising, try to keep your neck straight so that it follows the line of your spine.
When you are exercising, don't rush. The pace should be moderate, slow.
If you need to increase the load, change the angle of the bench, and add weights.
Try not to press your chin to your chest.

Correct starting position

So, lie on your back, pressing your lower back tightly against the bench. Bend your legs at the knees, put your feet on the stop. Keep your hands behind your head, elbows out to the side. If, after reading this instruction, you still doubt the correctness of your starting position, we recommend downloading the video. This will help you visually see what the position of the athlete should be.

Prohibited practices:

Do not perform the exercise quickly, jerkily. So you tear your pelvis off the bench, so the effectiveness is reduced.
Don't drag your head with your hands.
Do not bend with a straight back.

We perform effective exercises for the press

In order to train the upper part of the abdominal press, do the following exercises:

Raises the entire body to the stop. We take the starting position, tear off the shoulders and back from the bench until the moment when your legs and body are at a right angle. We fix in this position for a couple of seconds, exhale and return to the starting position, taking a breath.
Body lifts with low amplitude. We lie down in the starting position. We do a torso lift, but do not return to the original position (we do not completely lie down on the bench). This exercise is suitable for those who have just started exercising, it does not overload the lumbar region.
Raises of the body and rotation (we train both the upper part of the press and the oblique muscles). Being in the starting position, you need to tear off your shoulders from the bench, and also raise your torso in the direction of the legs. At the same time, we turn the body slightly to the left, then to the right.

Rectus abdominis training

To pump up the rectus muscles of the press, we perform twisting. It can be both simple and twisted. We do not use the lower back and pelvis. Simple twist. We take the starting position. First we raise the body, then we lower. Twist with turn. In the starting position, we raise the body and at the same time we turn the body to the side. We advise you to train according to this scheme: to the left - straight - to the right.

Lower press workout

The most effective exercises for training the lower muscles are cycling and leg raises. Let's start with the bike. So, we lie down on the bench, we grab the footrest. Next, raise the lower limbs to a perpendicular position and begin to pedal. We raise our legs. We take the initial position - lying down, tightly press the pelvis, lower back to the bench, put our hands behind our heads and gently raise, lower our legs (straight or bent). Such simple exercises on the abs bench will help any man get into the right physical shape, as well as quickly pump up attractive abs. Before you start exercising on your own, we recommend downloading specialized videos of abs workouts on the bench.

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How to do the body lift exercise correctly - important features |

Execution technique

The correct technique for performing body lifts in the prone position is as follows:

Starting position - the athlete lies on his back: the lower back is pressed to the floor, the heels also touch the floor and do not come off the floor throughout the exercise. The toes may be raised.
Hands are behind the head, fingers are fastened in the castle.
We directly lift the body: on the exhale we rise with a straight back. It will be a mistake if the knees exceed the angle of 90 degrees, and the buttocks come off the floor. In this exercise, it is the press that should work as much as possible, due to the contraction of the rectus abdominis muscle.
After that, we lower the body until your shoulder blades touch the floor. In the starting position, we do not linger for a long time and again perform the rise as many times as necessary. As a rule, do 3-4 approaches.

A photo of body lifts from a supine position is shown below.

What are the errors?

The worst mistakes are considered if you:

bent back;
did not reach the vertical line with the body;
your hands are not held behind your head;
lift your buttocks off the floor.

How can you make the exercise more difficult?

To notice a specific result, you need to train the abdominal muscles 3 times a week for 4 sets lasting 6 weeks. As you practice, you can complicate this exercise.

We have already described the simplest option, but the more difficult ones are body lifts with raised legs up to an angle of 45-60 degrees. You can also put your feet on the sofa, bed, stool and perform lifts in the same way. In this position, the load on the lower back is reduced.

Below is a video with an example of the correct execution of body lifts.

Important! When you hold your hands behind your head, do not pull yourself with your hands. They are simply located behind the head, the elbows look to the sides. Rise only due to the work of the abdominal muscles.

What do we do at the end of the exercise?

After a good workout, you need to stretch. The muscles are warmed up, so it's good to stretch.

For the press, there are also stretching exercises: lifting the body from a prone position. With its help, the extensor muscles of the back are well trained.

How to do this exercise? First you need to lie on your stomach. The face looks at the floor, the arms are located along the body, the legs are spread apart shoulder-width apart. On the exhale, we raise the shoulder girdle, linger for a few seconds and slowly lower. To increase the difficulty, you need to simultaneously raise your arms and legs with the body, as high as you can do it. All movements should be smooth and controlled.

For such workouts, no additional devices are needed, you can do these exercises anywhere: on vacation, at home or on the street in the warm season. Even if you do not have the opportunity to attend a workout in a fitness club, this is not a reason to skip classes. You can train in any conditions for the benefit of health and your figure, adhering to the correct technique.

We really believe that our tips and workouts, which are on our website, will help you transform and achieve the body of your dreams. Incorporate floor sit-ups into your workout routine and your abs will definitely flatter.

I wish you success!

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