🔥 SIX PACK ABS EXERCISES
🔥 Cable crunches
💥 Muscles participate in the movement:
- Rectus abdominis muscle;
- Oblique muscles (external and internal);
- Transverse muscles (located under the internal oblique).
The undoubted plus of twisting on the block is that their execution does not create a load on the lower back. Exercise is comfortable enough and is suitable for those people who have suffered injuries to the lower back and spine.
🔥 Hanging Leg Raises
💥 Lifting the legs on the crossbar works perfectly on the entire press, maximally loading the lower portion of the rectus abdominis muscle.
In addition to the rectus abdominis muscles, external and internal obliques are involved. If you do leg lifts in the hang, adding body twisting to the sides, that is, turning the knees left and right, then increase the load on these muscle groups. Muscle flexor muscles are also involved in the movement. They raise their legs from the lower position to 30–45 degrees. And after 45 degrees the press is already active.
🔥 Russian Twist
💥 What does this give us:
- The formation of an elastic flat belly and traced the sides.
- Reducing the volume of the abdominal cavity.
- Developed muscles support the internal organs in the correct position.
A trained press is necessary when practicing many sports.
In particular, these are martial arts, tennis, football, hockey, etc. With caution in performing Russian twist, it is necessary to treat people who have problems with the spine. If you experience discomfort or pain in your back during a workout, exercise should be stopped.
It is recommended to make 20-25 twists in each direction, in 3-4 approaches. For effective workout abdominal muscles should be loaded in full. That is, almost to numbness and the inability to perform another repetition.