The flexion of the trunk on the simulator

This exercise is analogous to twisting, but requires for its implementation a special, sometimes quite complex simulator, which is not available in all rooms. No special advantages before twisting on the bench or on the floor he does not, except to control the weight of the weights. Accordingly, the prerogative of its execution belongs to athletes who want to comprehensively strengthen the muscles of your abdominals, the athletes in the period of weight women because it is light, comes from fitness rather than bodybuilding. It is not recommended to implement it for beginners with experience less than a year.

Targeted muscles

The rectus abdominis (upper part)
Auxiliary: the muscles of the lower back.

Equipment

The exerciser comprising a base to which is movably attached to the stop, allowing bending forward in an arc, pressing on his breast.

Technique

• Sit on the edge of the seat of the simulator, the legs are brought together so that the knees were next, pelvis in line with shoulders. Put crossed hands in front of him on the top surface of the metal and at the same time rest in his breast. Plate focus at this time must be in the axillary region.
• On the exhale, push forward, straining the abdominal muscles, and pressing down with his chest on the focus, lean towards our own tribes. To touch them is not necessary, the exercise should be performed in full amplitude, about the same, and twisting.
• When moving down the body as if rolled down, the back should be rounded. At the bottom you should not do the pauses, the movement you need to perform well and quickly at least 20 times in each approach. In the reverse motion to do exhalation, gradually straightening the back. Try not too work the lower back!

Basic mistakes

The pelvis is not in line with the shoulders, and shifted back – in this case, bend the body begin to help the muscles front of the thigh. The elbows in this down further, almost to the knees, the amplitude increases sharply, which automatically involves the lower back.

The order

At the end of the workout press the second or third exercise in a row. Valid combination with any basic exercise for the development of the press, the effect of which is offset by its lower part, for example, lifting knees in vise.