Lower Muscles

Legs straight. Make a fairly deep breath and holding his breath, lower torso just below the hips. Twist the front: the head and shoulders rise at 30-60 from the horizontal. If you find it difficult to do the exercise "on weight" Lift the torso above (torso is perpendicular to the floor). Having overcome the most difficult part of the lift, exhale. Upon reaching the top of the exercise, pause and even more tense the abdominal muscles. Exhale and lower the initial position.

The pace of the exercise – slow or moderately slow. Tips Lower back just below the hips so that it is slightly bent at the waist. This will allow a better stretch the abdominal muscles, so that later strain them stronger. However, do not omit the back is too low. Strongly caving in the back, you dramatically increase the risk of injury to earn. Climbing up, always drawn with rounded back and not just lift the torso force of the waist. The basic movement here – flexing the spine, but not hip.

Proper positioning of the pelvis on the bench is of tremendous importance for the effective elaboration of abdominal muscles, and for prevent possible injury. Pelvis should be fully supported on the seat. Because of this it will be easier Rounded back as you move up and the load will be directed to the upper part of the rectus abdominis muscle. If the buttocks "Hang" from the bench and you sit mostly on the thighs, the load is focused on the hip flexors and the lower part of the press.