Abdominal Exercises-3


Crunch with rotations
Purpose of the exercise
This bodybuilding exercise refines and firmness the waist if you work without a dumbbell. It develops the obliques if you use a weight more and heavier.
Targeted muscles
He solicits the obliques of the abdominals.
Large and small obliques are part of the abdominal strap with the right abdomen and transverse. The action of the obliques is the flexion and the rotation of the bust and pelvis.
Execution of the exercise
Starting position lying on the ground, the lumbar glued to the ground, the legs can be bent on the chest, rest on a bench or form a 90-degree angle with the feet on the floor as the demonstration. Bring one shoulder in front of the opposite knee, then slowly return to the starting position. Your elbow touches your knees if your legs are bent over your chest.
Breathing
Inspiration at the beginning of movement when the rib cage is open. Blow while performing the movement.
Safety instructions
Avoid placing your hand behind your head as you often use the head to do the exercise, this can lead to neck problems. The easiest way is to keep your hands on your temples or on your chest.
Legs in suspension
Purpose of the exercise
This bodybuilding exercise works the abdominals and develops the obliques thanks to the torsion of pelvis on the side.
It is quite difficult to achieve in suspension because it must stay on the bar.
Targeted muscles
It solicits the obliques of the abdominals but also the right and the iliopsoas.
Large and small obliques are part of the abdominal strap with the right abdomen and transverse. The action of the obliques is the flexion and the rotation of the bust and pelvis.
Execution of the exercise
Suspended at the bar as at the tractions with a spacing greater than the width of the shoulders, raise the knees with a torsion movement of the pelvis, strongly contract the oblique’s and descend slowly. It is possible to do this exercise arms along the body between two tables or parallel bars well apart.
Breathing
Inhale at the beginning of the movement and exhale in full contraction as you execute the movement.
Safety instructions
As with the inclined leg survey, the iliopsoas and the anterior rectus are indirectly solicited, so make sure to stretch these muscles to relax them.
Recumbent pelvis torsion
Purpose of the exercise
This bodybuilding exercise refines and firmness the waist. He develops the obliques.
Targeted muscles
He solicits the obliques of the abdominals. Large and small obliques are part of the abdominal strap with the right abdomen and transverse. The action of the obliques is the flexion and the rotation of the bust and pelvis.
Execution of the exercise
Starting position lying on your back, arms outstretched on each side, lift your legs with your knees bent and bring your feet to the right and to the left by twisting your pelvis. Work one side at a time. If exercise is too difficult you can flex your knees completely. It is possible to attach a ballast to the ankles to increase the difficulty.
Breathing
Exhale in the difficult part of the exercise, thus bringing the legs back to the original position.
Safety instructions
Rotations and lateral flexions are risky abdominal exercises for the spine. For the rotation one must just make sure that no load is based on the spine, this is the case for this exercise torsion basin and some machines that reproduce this twist. On the other hand, it is better to avoid the rotations of bust with a bar loaded on the trapezoids.
 Lateral bending
Purpose of the exercise
This bodybuilding exercise refines and firmness the waist if you work without a dumbbell. It develops oblique’s if you use heavier weights.
Targeted muscles
It requires the oblique muscles of the abdominals, square of the loins and lumbar. Large and small obliques are part of the abdominal strap with the right abdomen and transverse. The action of the obliques is the flexion and the rotation of the bust and pelvis.

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