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The flexion of the trunk on the upper block

In addition, during the work on the abdominal muscles can perform flexion of the upper body downward, holding the handle of the upper block behind the head. Exercise allows you to vary the weight as you wish, and even the most naive and weak people would be easy to implement it.

Working muscles

The rectus abdominis
Auxiliary: the lumbar muscles, the extensors of the back.

Embodiments

First, so you can train the press, sitting on the seat of the simulator back to him, and secondly, kneeling before him with a rounded back. The characteristic position of the athlete when training the second option got an interesting name – "the prayer".

Technique

  • Pre-adjust the weight with which you want to perform the exercise, then take a position from which you will bend the housing. In the first case, sit on a bench, turning the simulator back on the handle of the simulator is fixed at the back near the nape of the neck, hands pressed together.
  • The second option – stand on the knees with face to the simulator, keeping it stretched the rope over the handle with both hands, holding them above her head. This design is more physiological and correctly. What position would you have taken, the point of the exercise remains the same.
  • Try to touch the knees with forehead, but only planned this movement, do not descend too deeply. In any case, follow the feeling of complete contraction of the muscles of the abdomen, if the reduction is incomplete, you are doing something wrong.
  • Limit movement in the lower back to a minimum, let the working press, not the back. At the bottom of very important additional volitional muscle contraction, and pause can be considerable. On your stomach muscles at this time drops significant static load, which can be extended by lengthening the pauses and involuntary muscle contractions.
  • After a pause, begin to slowly straighten up, but not until the end, and so, to avoid perenashivanie in the spine. The amplitude of movement is very small, the most important thing here is to focus on muscle contraction, and excessive scope is simply harmful. Overall, the exercise is very similar to the well-known twisting, but in a different position from the other load.

The order

Exercise is better to put in the end of the exercise, combining it with the leg lifts on the bench or in a vise.