Exercise "Fold" on the press and on the stretching: the technique of execution. Exercises for the muscles of the press

To look good is the goal not only of women, but also of men. Physical exercises for girls and boys differ from each other, because the goals for all are different - someone wants to lose weight, and someone to gain weight. But the exercise "fold" can and should be performed by a representative of both sexes. It definitely belongs to the category of universal.

Exercise "Fold": technique of execution

This element of training is a great way to develop muscles. The "fold" exercise is applied to the press and to the stretching. The execution algorithm depends on the goal. After all, all the exercises on the press focus on losing weight.

It is important to follow the sequence:

1. Lie down on the floor. Firmly press your back against it. Pull your hands up behind your head. They should be straight, as well as legs. Be sure to press your waist to the floor.
2. Take a breath.
3. On exhalation, simultaneously lift the straight legs and body. Try to let the palms touch your toes.
4. Hold for a couple of seconds in this position.
5. Gently inhale, take the outgoing position. But do not lower your legs and arms to the end, your back should remain rounded, and the press in a state of tension.
6. Repeat the exercise several times.

"Fold" stretch

This exercise is performed not only for the development of the muscles of the press. It is leading to the longitudinal twine. Therefore, the "Fold" exercise on stretching is used by gymnasts, yogis and other training people.

His goal is to develop a hamstring back. However, in addition to it, there are also muscles of the back and buttocks.

Primary position: sitting on the floor. Legs are stretched out in front of him. Knees look up. The feet are pressed against each other. Straight back and lowered relaxed shoulders.

Sequence of actions during the exercise:

• First of all, you need to straighten your back. From the initial position, try to reach the top of the head as far as possible. At the same time, the chest and waist bend slightly forward. Gently, on your hands, get up. Try to point the heel forward, and the coccyx up.
• Slowly bend over, but in no case lie down completely. Bend over so that the stomach lays on the hips, and do not lower your chest. Roll your hips. Put your belly from the lowest point of it. Hold for a few seconds in this position. Let the body get used to. Hands must lie on their knees. However, do not strain them and try to pull yourself down.

Undoubtedly, everyone now wants to reach out to their knees, wrap their hands around their feet and congratulate themselves on a small victory. And, as you already know, this should not be done. Because this is how another exercise is performed - rounding the back. It is also useful, but at the moment we are facing the goal of stretching the back of the thigh.

For the "fold" the slope is made by stretching the spine, rather than rounding. The goal is to put the chest on your knees, not on them. That is, it is necessary to stretch forward. With time, everyone gets it. There is a kind of joke: you can not put your chest down until you have the opportunity to bite yourself by the big toe.

It is necessary to try, that on exhalation you have a stretching. The maximum number of repetitions is 10. At the last exhalation, stretch, that there are forces forward, and then slowly leave the position.

It is necessary to try to make several kinds of "folds" in one workout.

Exercise Options

Depending on the level of preparation, a person performs the options available to him. For this, there are several types of complexity "folds":

• Dynamic. This kind of excellent warms the muscles. Take the starting position. Pull your head up. Raise your hands, and then put them on your hips. Now make a gradual slope, lowering your stomach to your feet. First, make small inclines. Gradually getting deeper and not rising to the starting position. Do about thirty times to warm up the muscles.
• Reverse. The initial position is: the body, densely lying on the hips. The legs are bent at the same time. Hold your hands by the feet. Now gradually straighten your legs. Do this slowly so you can get used to the new pose. This "fold" does not tighten the muscles so much.
• Socks from themselves. Exercise "fold" and familiarity with it is better to start with this option. Since with socks that are stretched from themselves, there is a smaller load on the popliteal fossa. That's why this option is easier for beginners.

• Socks on themselves. Accordingly, this option is more complicated. Since they now include the popliteal fossa. They tell us about this drawing pain. The main difference from the previous version of the exercise - the toes on your legs should be aimed at you.
• With weight. It will need the help of another person. This option assumes that we will be stretching with the help of a partner.
• With support. Complicated option for those who have a body perfectly lying on their feet. Under the heels are put gymnastic cubes or rollers. A partner gently presses you on the back. This option will perfectly stretch your knees.

Common Errors

When performing exercises, a person sometimes does not notice the result. This is due to improper execution techniques. The most common mistakes include:

• Neck pressed into the shoulders;
• Back with a "wheel";
• The knees are turned outward;
• Improper breathing;
• Too strenuous state;
• Wrong position of the feet;
• Legs bent at the knees.

All these moments should be controlled, because of such small things and the result is built. The more mistakes are made, the less effective the training.

Exercises for the muscles of the press

Each part of the human body can be developed in several ways. So exercises for the muscles of the press are diverse. The most common options offered by instructors in gyms are:

• Twisting.
• Raising the trunk.
• Twisting on the bench.
• Planck.
• Diagonal lifting of legs.

Neskuchnye exercises on the press

Doing constant twisting to pump muscle is boring. Therefore, sometimes they should be diluted with other interesting exercises.

Training for the muscles of the press:

• Turning the body on the bar, leaning on the ball.
• Roller simulator of the press.
• "Side bar" on the platen.
• "Fold" with the rotation of the body.
• "Simplified bar". Support ball or roller.

How to Improve Effective Exercise

The correct technique of implementation is the key to a successful outcome. It does not matter, it's an exercise for girls or for guys. It all depends on the technique of execution. In the gym, you can make comments to the coach about the incorrect execution. And when you are busy at home, you will be helped by an ordinary video camera. Set it at some distance and start exercising. Then review the video, did you do everything right?

Tips for improving the effectiveness of classes:

• Breath. Control your exhalations clearly.
• Engage in comfortable clothes and shoes. Nothing should hinder your movements.
• Do not hurry. Let the training take longer, and you will not be able to complete some exercises, but those that will have time to do will be of high quality.
• Independently control the load on the muscles. Feel where and with what movement, this or that muscle tenses.