Body lifting: technique

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2018-03-27 00:02:08

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All since childhood know this exercise as lifting the torso. It gives a possibility to work your abs and make the belly fit. This exercise is easy, but very effective. Let's see how to do body lifting from the prone position correctly, the result was not long in coming.

body Lifting

Preparation

To complete the exercise, you will need any support legs. At home in his role can be a wardrobe, a sofa or a friend, kindly agreed to hold your feet. In the gym for this purpose you can use the lower bar of wall and other fixtures, which are located low above the floor.

Technique

First you need to sit on the floor so that the legs bent at the knees, makes an angle close to direct. Then you should catch socks for the support and lie back. Hands need to take over the head.

Now you can start directly lifting the body. Technique is very simple and regardless of the exercise conditions are the same. The upgrade is done smoothly solely by the abdominal muscles. Hands behind the head is necessary not in order to pull them up. In the active phase (up) inhale and passive, respectively, exhale. To breathe it is recommended that both the mouth and nose. The back should be slightly stooped throughout the movement. This is the basic version of the lifting body that works mainly the upper sections of the abdomen. But you can do this same exercise a little differently in order to work also connected the bottom of the press.

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the Rise of the trunk from a prone position

The elevation of the trunk on the upper and lower abs at the same time differ only by the fact that in the active phase should not only Flex the trunk, but pull to his legs. But how to do it, if your feet are in focus? The answer is simple – they should not move. Lower abs in this case is loaded statically. Of course, this is not enough for a full workup lower press, but enough to keep muscle tone.

Sets and reps

The Technique is fairly simple as the exercise. Body lifting in the first approach have to do with loading order of 70% of your max. In the second approach, you need to make at least 80% of the first approach, but preferably the same. If everything turned out as you strengthen the muscles, add another 2-3 repetitions for each approach. No need to rush, the main thing in this matter – methodical.

If you can do two sets of 20 repetitions, it's time to add a third approach. And when it comes to 20 lifts, it's time to use the weights, starting with a small number of repetitions, or slightly change the technique. The bottom line is that there is no need to lift the torso too high. At top dead center when you're close to the knees, press relaxing. Try to focus on the moment when the blades come off the floor. This technique will allow you to load the press even more. You can also poprobovat not use emphasis.

exercise, lifting the torso

Another way to weight training – add to the complex of other exercises, for example, do leg lifts lying down or in vis on the crossbar. In this case, just lower abs get sufficient exercise.

Even the most simple exercise can have many nuances, and the elevation of the trunk confirms this.


Article in other languages:

BE: https://tostpost.com/be/sport-f-tnes/20621-pad-em-tulava-tehn-ka-vykanannya.html

DE: https://tostpost.com/de/sport-und-fitness/20632-der-aufstieg-des-rumpfes-die-technik-der-ausf-hrung.html

ES: https://tostpost.com/es/deporte-y-fitness/20643-elevaci-n-del-tronco-la-t-cnica-de-la-ejecuci-n.html

KK: https://tostpost.com/kk/sport-zh-ne-fitnes/20618-keuden-oryndau-tehnikasy.html

PL: https://tostpost.com/pl/sport-i-fitness/20582-podnoszenie-tu-owia-technika-wykonania.html

PT: https://tostpost.com/pt/esportes-e-fitness/20585-a-eleva-o-do-tronco-a-t-cnica-de-execu-o.html

TR: https://tostpost.com/tr/spor-ve-fitness/20623-rise-g-vde-teknik-al-ma.html

UK: https://tostpost.com/uk/sport-ta-f-tnes/20609-p-dyom-tuluba-tehn-ka-vikonannya.html






Alin Trodden - author of the article, editor
"Hi, I'm Alin Trodden. I write texts, read books, and look for impressions. And I'm not bad at telling you about it. I am always happy to participate in interesting projects."

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