Torso elevation: technique of execution

Everyone from childhood knows such an exercise as lifting the trunk. It gives an opportunity to work the abdominal press and make the stomach tightened. This exercise is considered easy, but very effective. Let's figure out how to do lifting the trunk from the prone position correctly so that the result does not have to wait.

Preparation

To perform the exercise, you need some kind of foot rest. At home, in his role can come out a closet, sofa or friend, kindly agreed to hold your feet. In the gym for these purposes, the lower crossbar of the Swedish wall and other devices, which are located low above the floor, will do.

Technique of execution

First you need to sit on the floor in such a way that the legs, bent at the knees, form an angle close to the straight. Then you should hook the socks for emphasis and lie on your back. Hands must be taken away from the head.

Now you can start directly lifting the trunk. The technique of execution is very simple and, regardless of the training conditions, is the same. Lifting is done smoothly solely due to the muscles of the press. Hands behind the head are not needed to pull their heads up. In the active phase (recovery) is an inhalation, and in the passive, respectively, exhalation. Breathing is recommended at the same time and mouth and nose. The back should be slightly hunched throughout the movement. This is the basic version of lifting the trunk, which works mainly on the upper abdominal press. But you can do the same exercise a little differently, so that the bottom press is also connected to the work.

The lifting of the trunk to the upper and lower press is simultaneously different only in that in the active phase it is necessary not only to bend the trunk, but also to pull the legs to it. But how to do it, if the legs are in the abutment? The answer is simple - they should not move. The lower press in this case is loaded statically. Of course, this is not enough for a full study of the lower press, however, it is enough to keep the muscles in a tone.

Approaches and repetitions

The technique is quite simple, like the exercise itself. Raising the trunk in the first approach should be done with loading about 70% of your maximum. 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 2-3 more repetitions to each approach. Do not rush, the main thing in this case is methodical.

If you can safely do two sets of 20 reps, it's time to add a third approach. When it comes to 20 climbs, it's time to use burdening, starting with a small number of repetitions, or slightly change the technique. The bottom line is that you do not need to lift your torso too high. At the top dead center, when you are close to your knees, the press relaxes. Try to dwell on the moment when the scapula has come off the floor. This technique will allow you to load the press even more. You can also try not to use the stop.

Another way to weight training is to add other exercises to the complex, for example, lifting the legs lying down or in the vise on the crossbar. In this case, just the lower press will receive a sufficient load.

Even the simplest exercise can have many nuances, and lifting the trunk confirms this.