Learn how to do one of the most effective abdominal bulking exercises and strengthening your internal abdominal muscles. Secret technique. Well-trained abdominal muscles will not only improve your appearance, but also bring functional benefits. It should be remembered that the abdominal muscles are designed to support and protect the internal organs. For training the press, various types of twists are performed, including on an incline bench.
It is very important to train regularly, because only in this case you will be able to achieve your goals. Among the features of performing twisting on an inclined bench, one can note the ability to pump all abdominal muscles: straight, oblique and internal.
Also, performing twisting on an incline bench, the rectus muscle of the thigh with the iliopsoas muscle takes an active part in the work. The first of these muscles is to flex the knee, and the second is to flex the hip.
How to do incline crunches correctly?
In any exercise, to get the maximum effect, you must strictly follow the technique. This fully applies to twisting, which at first glance may seem like a very simple movement. Before starting the approach, you must lower the bench relative to the ground at an angle of 40 degrees. After that, sit on it, securing your legs under a special roller.
It is best to cross your arms and place them in the chest area or behind the head. After taking a strong breath, hold your breath and first begin to tear off the head and shoulder joints from the surface of the bench. Only after that does the back come off. The body should be lifted only by the effort of the abdominal muscles.
After the body is in a perpendicular position relative to the surface of the bench, you should pause for a second and then start moving in the opposite direction. To get the most out of the incline-bench curls, you should not completely relax your abdominal muscles and touch the bench with your head.
In one set, 10-25 repetitions should be performed. It is best to perform the movement on a special training day for the abdominal muscles, after working on the upper section of this muscle group. Before this movement, it is worth performing reverse twists or raising the legs. In turn, after twisting on an inclined bench, it is worth performing oblique twists.
Before starting work on the bench, you should make sure that the equipment is in good technical condition. It is very important that the structure is securely anchored to the ground and does not wobble. It is also necessary to secure your legs well behind the rollers. To do this, you may have to reconfigure them for your height. To eliminate the risk of back injury, you must remember the importance of warm up.
Errors when performing twists on an incline bench
Of course, mistakes are mostly made by novice athletes and most often this refers to the position of the hands during the movement. If you want to keep your hands behind your head, then they should be located in the ear area. Keeping your fingers locked and holding the bunches behind your head can stretch your neck muscles during the exercise.
It is important to make sure that your chest is extended while you work. If the back is rounded, the risk of back injury is greatly increased. When the body moves up, many athletes help themselves with their feet. You cannot do this, because it significantly reduces the effectiveness of twisting. Remember, all movements should be performed only using the strength of the targeting muscles, in this case it is the abs. To make your work a little easier, try to direct your gaze forward.
Tips for Athletes Performing Inclined Bench Crunches
Do not tilt the bench at an excessively steep angle. For beginners, a 10-degree tilt is sufficient. As your abs strengthens, you can begin to increase the incline of the bench. The maximum angle should not exceed 45 degrees. If the angle is large, it will lead to a strong flow of blood to the head area, which can negatively affect your condition.
If the movement has become too easy for you, then you can place your crossed arms behind your head, after which the classic twists are performed. In this case, it is very important not to help lift the body with your hands, so as not to reduce the effectiveness of the exercise. It should also be remembered that the closer your hands are to your head, the more difficult it is to perform the movement. Watch your breathing as this will allow you to do more intense activity. The exhalation must be done only at the moment of reaching the extreme upper position of the trajectory.
Other types of crunches on an incline bench
Oblique twists
The technique for performing this movement does not differ significantly from the classical version. You only need to turn the body to the side when reaching the upper end position of the path. But let's talk about this movement in a little more detail.
After you have taken a lying position on an incline bench, you need to put the bottom of your hand behind your head, and rest the other on your thigh. When you have reached the final position of the trajectory, rotate the body in the direction opposite to the hand behind the head. If the right hand is on the back of the head, then it is necessary to turn to the left and touch the left knee with the elbow joint of the hand. Perform the specified number of repetitions, after which it is necessary to change the side of the body rotation.
Reverse crunches
When performing this type of twisting, you need to raise not your body, but your legs. You need to take a lying position on an incline bench, but in the opposite direction - grasp the rollers for the legs with your hands. Bending your legs slightly at the knee joints, begin to slowly raise them until the knees touch the chest.
The development of the muscles must be given sufficient attention. We have already said above that a well-pumped press will not only improve your appearance, but also bring practical benefits. When working with free weights, almost all muscles of the body are involved in the movements, including the press.
If you have well-developed abdominal muscles, then this will significantly reduce the load on the spinal column and thereby reduce the likelihood of injury. When working with a barbell, the abdominal muscles act as stabilizers. When performing twisting on an incline bench, you do not need to use additional weights and your body weight will be enough. It is very important to master the technique of this movement well, since mistakes in its implementation can lead to damage to the spinal column.
Although all the abdominal muscles are involved when performing twists on an incline bench, most of the load falls on the lower section of the group. Therefore, you should do reverse crunches as well to maximize your abs. It should also be reminded of the importance of warm-up before starting the main sets.
Technique for performing twisting on an incline bench
