Straight and side twists on simulators for the perfect press. Twisting in the simulator, twisting on the press on the simulator Exercise machine for twisting the body

Thanks to the press simulators, you can even get the perfect flat stomach or embossed cubes even at home. The article will help you figure out what sports equipment are for home and how to properly pump up the press without going to the gym and without seeking help from professional trainers, and will also dispel popular myths associated with getting the cherished “cubes”.

Benefits of ab trainers

In order to keep the abdominal muscles in good shape, it is not necessary to visit gyms. Many refuse such activities in favor of home workouts.

The latter have a number of undoubted advantages:

• savings on a gym membership;
• allow you to practice more often;
• save your time - you don't have to travel to the gym and back;
• the schedule of the hall does not limit you - you can study at any time;
• train at a pace that is comfortable for you and when you are in the mood;
• the ability to set your own atmosphere for classes - for example, turn on your favorite music, etc .;
• hygiene - only you use the training equipment;
• you will not be distracted by strangers;
• you don't have to take care of appearance– you can practice in a comfortable home suit;
• independent determination of the load and duration of the lesson.

Why use simulators for muscle development

If you decide to download the press at home, you need to consider that exercises for the press will not always give desired effect. At the initial stage, the load from them will be quite enough. But in the future, special simulators for the press will be required.

They have a number of advantages:

• allow you to perform a variety of exercises for high-quality muscle swing;
• more productive than classic exercises;
• allow you to increase the load level;
• allow you to use all the muscles at once (oblique, serrated), and not just the upper abdomen;
• effective and take into account the anatomical and biochemical characteristics of the body;
• democratic price.

Press equipment

is a whole line of various sports equipment. This fitness equipment is specialized and aimed at solving specific problems. With it, you can accurately and efficiently train the muscles of the abdomen and back.

Simple but quite popular sports equipment for the press. It is a wheel (sometimes double) with two handles. It is used by both amateurs and athletes due to its effect on many muscle segments of the body and various body systems. average price: 250-700 rubles.

There is also an option to use instead of special sports simulators improvised means.

The main disadvantages of homemade equipment are that it can be unsafe or may not give the desired load. Also, homemade shells do not always provide proper comfort when doing exercises.

Myths about abdominal muscles

While pumping the press, many are guided by erroneous knowledge. This interferes with the productivity of classes and delays the achievement of results.

The most common myths include:

• For top and lower press need different exercises. This is not entirely true. Any exercise on the press strains the entire rectus abdominis. Therefore, you will not be able to pump up only a separate section of it.
• Twisting is more effective than exercise machines. This is another common misconception. The effect of the exercises is almost the same, but twisting is less safe. During the separation of the lower back from the floor surface, the pelvic flexor muscles are also involved. Their systematic overvoltage affects hip joints. The result is back pain. Thanks to the simulators, this load is reduced.
• More repetitions - more cubes. In fact, this option is suitable for those who want to achieve flat stomach. If you are interested in cubes, you will have to work with additional weights. In this case, about 10 repetitions will be enough for you.
• Strength training burns fat. This is wrong. The desired relief is achieved through diet.
• Pain in the back from raising the body while sitting. It is not the exercise that leads to an unpleasant result, but its incorrect execution. The pace should be calm, you need to make lifts evenly, without jerks. Do not do many repetitions.
• Turns of the body with on the shoulders -. The effect of the exercise, in fact, is small. In addition, a fast pace is bad for the lower spine.
• Training should be daily. This is wrong. The press needs a rest. Therefore, three intensive sessions per week will be enough.

To download or not to download

Downloading the press is good for health and strengthening the whole body. You can also do this at home. The main thing is to perform all the exercises clearly and correctly so as not to harm the body and make the training as productive as possible.

Try not to be zealous and not overwork the muscles. Enough to do 3 times a week. If possible, use simulators. They will increase productivity, make classes more effective and interesting.

The company "Army of Sports" will design, manufacture, supply and install outdoor sports equipment ( outdoor exercise equipment, horizontal bars, bars, hand walkers, Swedish walls), park street benches, bike racks, Workout simulators both in Moscow and throughout Russia.

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As in other strength exercises, it is very important to observe the following in twisting on the simulator. correct technique. This will help to avoid injury, and will also contribute to the maximum development of the abdominal muscles. To perform twisting you need:

1. Choose not big weight and sit in the crunch machine. The legs are fixed in one position, and the hands should grasp the handles. It is advisable to bend your arms at an angle of 90 degrees. That's what it is initial position for twisting.
2. As you exhale, lift your legs up and top part body twists. It is very important to ensure that the movement is not very fast. The legs and feet should be in a relaxed state, and the press should be as tense as possible. To improve muscle performance, you need to constantly think, focusing on them.
3. It is necessary to make a short pause, and as you exhale, you can return to the starting position of the body.
4. Perform the required number of twisting repetitions.

It is important to understand that you should not take too heavy weight. It is better to take such a burden that will allow you to do 20 repetitions with a little tension.

Safety

It is very important to observe safety precautions during twisting. In no case should you make jerky movements. They can lead to lumbar muscles will stretch and strain too much. Too weak lower back can be injured, unable to withstand the set weight.

Legs must remain motionless, since their inclusion in the work significantly reduces the amount of load transferred to the press. Also, during too sharp movements, there is a high risk that the knees will be overstressed.

Common Mistakes

One of the most common mistakes made by beginners is the hope that twisting on the simulator will help to remove excess body fat from the stomach. This common myth has been around for a long time among novice athletes. The fact is that you can pump up a very strong and embossed abdominal press, which will be hidden under the fat layer. In order for the muscles to become noticeable, it is necessary to combine cardio loads with strength. This is the only way to get your body in good shape.

Often novice athletes set too heavy weight, hoping to "pull" it with jerks. Few people realize that a lot of weight combined with jerks often leads to unpleasant injuries. To avoid this, at first it is necessary to set the minimum burden.

As for the exercise, it should be done at a moderate pace. You should never be too hasty.

Equipment

This type of twist is performed on special simulator. Many gyms have such simulators, since the press is one of the large muscles that require careful study. The aggravating role is played by the blocks located in the simulator, so the athlete may not take additional weights.

To protect the lower back from damage, you can use an athletic belt. It will securely fix the muscles in the region of the lower spine, preventing them from moving during twisting.

This exercise is very similar to the usual twists performed lying on your back with bent legs raised up. However, this simulator has one important plus: the athlete can easily change the weight used for weights.

At the top point of the amplitude, if the design of the simulator allows, you need to arch your back. This will further tighten the abdominal muscles during the stretch. It is important to remember that when performing the exercise itself, it is important not only to tilt your back, but to twist, because the lower back, and not the abdominals, is responsible for the slopes.

While working on the simulator, it is better to select a weight that will allow you to perform 10-15 repetitions without problems. To improve the effect of twisting, you can linger at the bottom point of the amplitude or slightly straighten up in the starting position, leaving the abdominals in constant tension.

Video

Video clip for illustration:

Conclusion

Twisting on the simulator is the most best exercise used for work abdominals. The simulator itself can give a serious load on these muscles, but the range of motion is significantly limited. If an athlete needs to create the maximum amplitude of twisting and unwinding, you should try to pump the press on a block simulator. It allows you to perform more natural movements.

Nowadays, there are many varieties of fitness training, diets, salon procedures, and all of them are aimed at losing weight and creating ideal forms figures. Unfortunately, the desire of many is “broken” by the need to regularly hold such events, the too slow appearance of the effect, the difficulties of forced hunger strikes. It is for this reason that there are so many people in the world who dream of losing weight, but do not achieve their cherished goal.

For fast and impressive results, experienced athletes advise developing and constantly following a program. proper nutrition, as well as "throw" efforts to study problem areas body. Most often, especially in women, these are the abdomen and waist. flat tummy or embossed cubes - an individual choice, but the most effective way to "make" a beautiful and attractive torso, as well as to reduce time and effort, can be special devices - sports simulators.

What devices for inflating the press exist?

Abdominal trainers are indispensable if it is not possible to spend time in the gym, because due to their ease of use they can also be used at home. They are also ideal for those who are tired of long exercises or are too lazy to remember their sequence. Finally, training on simulators is very effective, while the choice of sports equipment in modern stores is huge. You can buy it as a multifunctional device for training different parts of the body, or you can buy a simulator with a “narrowly focused” action.

Board, or bench for the press - the most often chosen home exercise machine, with which the task of creating cubes on the stomach is greatly simplified. In addition, exercising on the bench, you can strengthen the muscles of the back and buttocks.

Due to repeated repetitions of exercises, the flow of oxygen increases, which also contributes to weight loss due to the acceleration of metabolism.

Different types of simulator benches for the press differ in external and functional characteristics:

• Plain horizontal bench. Can be made fixed or angled. The larger such an angle, the stronger the efforts of the trainee should be. This device is quite inexpensive - up to 2000 rubles.
• Bench with adjustable backrest. It is used if it is planned to perform different groups exercises, both for the abdominals, and for the legs, back. Prices for such benches are from 1500 to 3000 rubles.
• Professional athletes prefer to pump the press on boards with a curved back. They allow you to exercise high level loads and combine aerobic and power training. Prices - from 3000 rubles.
• There are also more “advanced” types of benches for the home - Roman - devices with the ability to lift legs, which are much more expensive and are more often installed in fitness rooms. Some boards for the press are equipped with springs, rollers for massage, which further enhances their functionality.

The advantage of boards for the press is the versatility for exercising on all muscle groups of the abdomen, waist, as well as the lower back, buttocks.

The advantage of the devices lies in the ease of operation, low cost, small dimensions.

The disadvantages of some benches include the fact that it is sometimes difficult for people with tall stature to choose a product, as well as the need to purchase other simulators for exercising on other parts of the body.

Wave rowing cardio machines are traditionally used to pump up the muscles of the upper body, especially the arms and shoulders, therefore they are more popular among men. Classes on a rowing machine partially affect the muscles of the press, and as part of a set of exercises can bring excellent results.

The simulator is a device consisting of a motor, platform, footrests and handles that move during training along a trajectory similar to the movements of a rower with oars. There are several groups of propelling projectiles that work with different principles of resistance - mechanical, magnetic, electromagnetic, differing in the set of functions, ease of use and price.

Among the disadvantages of rowing machines, one can single out the risk of uneven “pumping” of the upper and lower body, as well as a weak effect on the press in the presence of significant fat deposits. But to keep the abdomen in shape, such a simulator will come in handy. True, women can quickly get tired when quite hard work. Conclusion: it is better to try the simulator in action in the fitness room, and then purchase it for home use.

It consists of a device for the support of the abdomen and a handle in the form of an arc. The principle of operation of the simulator is as follows: the trainee pulls the handle towards himself, and at this time the emphasis begins to “press” into the stomach, thereby leading to tension in the abdominal muscles. Initially, Abslaters were created for men who dream of getting rid of their "beer belly" while pumping up their arms and shoulders, but now they are also successfully used among girls.

In order for the effect of training with the Abslater to be tangible, you will need not only the regularity of classes, but also a large number of repetitions - from 1000 per day, or 1.5 hours of continuous work. Not every novice athlete will like and can afford such a rhythm, so the abslitter is not very popular. The advantages of using such a simulator for the press include good and quick results, no load on the joints and spine due to training in sitting position, not a high price (from 3000 rubles).

One of the most inexpensive (from 200 rubles), but effective simulators for weight loss of the abdomen and creating its beautiful shape - a gymnastic roller, or "wheel". It is constructed from the wheel itself and two handles extending from its sides. The roller is designed to be rolled across the floor from a kneeling position. The projectile perfectly trains not only all the abdominal muscles, but also the hips, back, arms, shoulders.

Other advantages of the device for swinging the press:

• takes up little space;
• quite comfortable to train;
• due to the need to comply correct breathing quickly strengthens the heart and lungs.

Despite the apparent simplicity, it is not so easy to deal with the video: it gives a significant power load on the muscles. But such exercises help to increase the endurance of the body, improve posture, and coordination of movements.

They are folding simulators for swinging the press, made in the form of a curved metal arc, one part of which includes a pillow for the head, and the other - stops for the elbows. Most often, AB-rollers are foldable, so they are very convenient to store and take with you. It is easy to use the device, and the results are achieved faster than with a simple exercise for pumping the press. By turning the simulator “upside down”, you can raise not the body, but the legs, therefore, train all muscle groups.

A more "fancy" variety of AB rollers is the AB Rocket, which has a convenient design and allows you to reduce the load on the neck and entire spine. Such a simulator includes a long back with massage elements that provide a "warm-up" of the back muscles, improve blood and lymph circulation. Also, AB Rocket fully controls the correctness of the movements, preventing the back from dropping too much. Among the disadvantages of such simulators, male users note a low load and ease of exercise. For women, the simulator is the perfect solution if you want to get the coveted abs cubes. It is also perfect for athletes who have problems with the spine and shoulder joints. Prices - from 1000 to 3500 rubles.

AB Couch and Total Core trainers

On the same principle as the previous devices, the operation of the AB Couch and Total Core simulators is based. In fact, AB Couch is an upgraded version of the AB Rocket press pumping shells: it has increased weight, due to which stability and reliability have increased significantly. Also, the device helps to train in an even more gentle mode for the spine, so there will be no problems with the back and neck after class. Such simulators are ideal for training on all abdominal muscle groups, including deep and lateral ones. According to reviews, after 2 weeks, the press cubes begin to noticeably “draw” on the body, and a soft and pleasant massage improves skin condition, affects the overall optimization of the body. The design features of the simulator allow you to adjust the load, so it is suitable for beginners and experienced users.

Total Core press simulators are also made in the form of a chair, while the back rests on the floor not stationary, but on wheels. They are compact in size and easy to use. When buying, it is better to compare both types of simulators in action and choose the one that is best suited for growth and convenience.

The cost of devices - from 1500 rubles.

Waist hoops are one of the most “ancient”, but no less effective abdominal trainers. In addition to losing weight in the abdomen and creating beautiful, strong muscles, they contribute to the formation thin waist, which is very important for women: many do not want to “pump” too much on simulators, while maintaining attractive curves of the figure.

Among the hoops, there is a wide choice of models and designs - simple plastic and metal, collapsible and cast, weighted, with an electronic or mechanical calorie counter, massage, etc.

The advantages of hula hoops for weight loss and making the press attractive are undeniable:

• a large amount of energy burned per workout;
• no risk of injury and aggravation of diseases of the joints, spine;
• increased flexibility;
• ease of training.

The disadvantages of exercising with a hoop include the possible appearance of bruises, bruising, as well as painful training, especially when using heavy products. As for everyone sports activities, there are contraindications, but they are not numerous.

The disc "Grace", known since Soviet times, does not lose its relevance in our time. Of course, now it will be difficult to acquire it, but in many families it is still kept. But modern floor discs, costing only 300-500 rubles, can become indispensable helpers for pumping up the abdominal muscles. The fact is that, unlike their predecessors, they are equipped with expanders, so you can not only develop work with them vestibular apparatus, but also to perform a lot of exercises on various groups muscles. The main "advantages" of the disk are the ability to burn a fairly large amount of energy (about 150 kcal in 10 minutes), small dimensions, ease and ease of use. From the "cons": with the disk it will be possible to lose weight and make the stomach flat, but it is unlikely that it will be possible to pump up the press cubes without additional directed exercises.

Such a simulator is more suitable for experienced athletes, as it requires considerable effort of the trainee and multiple repetitions of exercises. But its purchase will be a very useful acquisition: the simulator allows you to pump up many muscle groups, including absolutely all abdominal muscles. Outwardly, the torso track looks like a track with handles attached from the sides. The athlete is positioned on the device in the prone position, pulling himself up using the handles. Thanks to the technique of performing exercises, in addition to the press, the muscles of the arms, shoulders, and back are perfectly worked out. The "cons" include the high price (from 5000 rubles), as well as the difficulty of performing exercises for women.

The gymnastic ball is so versatile that every family needs it. With it, you can not only perform classes for babies or “make life easier” for pregnant women, but also successfully engage in sports training. There are various fitballs on sale that differ in colors, density, sizes, the presence or absence of “horns”, massage elements. Fitball is universal: it is equally good for women and men, people of any age and weight.

Losing weight and pumping up the press on a fitball is a rather exciting activity, however, for its successful operation, you will need to study the exercise program, as well as regularity in training.

There are many different exercises using fitball, while you can choose the most suitable. With the ball, you can lose weight perfectly: despite the seeming simplicity, the calorie consumption during classes is impressive. In addition, the ball is cheap (from 200 rubles), does not tear, can serve for a very long time, has few restrictions on use and contraindications. Of the "cons" users call the loss of a sense of balance at first, the fear of falling off the ball. But after 1-2 weeks of classes, these discomfort are forgotten: it will be so comfortable and interesting to “slim” with a fitball.

The bars are great not only for training the abdominal muscles, but also for exercises to strengthen the hips, legs, arms, and back. At the same time, in order to work out on the uneven bars, it is not at all necessary to go out into the yard or go to the gym: there are simulators for sale that combine the functions of a horizontal bar and uneven bars, conveniently attached to the wall in the apartment. The prices for such shells are low - from 2000 rubles. The only drawback may be the difficulty in performing exercises for beginners or untrained women: traditionally, men prefer classes on uneven bars.

To pump up the press, experienced athletes recommend making all movements smoothly, measuredly, so as not to stretch the tendons and ligaments. With the help of bars, you can do twists, “corners”, “scissors”, straight leg lifts, etc. A feature of training is not a large number of repetitions, but slow strength exercises in the amount of 8-10 repetitions for each. Additionally, some users attach weights in the ankle area.

Among the horizontal bars, the choice is quite diverse, so if you wish, you can choose the right model in any sports store.

The main types of horizontal bars:

• street (ordinary iron crossbar with legs, a horizontal bar in the complex of the “ wall bars» or complete with a ladder);
• corner (mounted in a corner or on a wall, can be folded, convenient for use in a small apartment);
• sliding (installed in the doorway, can be adjusted in length, do not require drilling walls);
• ceiling (fixed on the ceiling);
• wall-mounted (located on the wall);
• combined with other shells (for example, with bars, as part of a room "Swedish wall").

The horizontal bar requires at least a minimum physical training. Otherwise, the exercises will seem too difficult, as they are performed with a high load and high energy costs. For pumping the press are used different types exercises, the main of which are raising the legs bent at the knees to the chest, moving up, down and to the sides with straight legs, lifting the legs to the crossbar itself, twisting, "bike", "scissors", hanging upside down and lifting legs, etc. .

Answers to questions from readers

Which is better, ab machines or simple exercise?

If you play sports regularly, do not be lazy, do not skip workouts and maintain the required number of repetitions, the results from rocking the press on the floor and from exercises on simulators will be about the same. Another thing is that simulators facilitate the process of training, make it more interesting, comfortable, and varied. In addition, some trainers have additional functions- for example, they perform a massage without interrupting the process, which is not only pleasant for the body, but also good for health.

Which ab trainer is more effective?

Some athletes choose simulators on which you can work out not only the abdominal muscles, but also train your arms, legs, and back. These devices are not only efficient, but also more cost-effective. Among highly specialized simulators, in terms of frequency of purchases and availability positive feedback hoops lead, gymnastic rollers, AB-rollers, bars, boards for the press.

Which brand of trainer should I choose?

The most reliable and high-quality simulators are considered to be Kettler, Hastings, House Fit, Torneo, but their prices are an order of magnitude higher than their inexpensive counterparts made in Taiwan and China. Among the little-known brands, the prices for simulators are in the low price segment (from 1000 rubles), but you should carefully consider the assessment of the build quality and materials for manufacturing, since the device must be reliable, not break and not lead to injury to the athlete.

Which ab machine is right for you?

According to reviews, fitball is great for general weight loss and slimming of the waist, with a minimum of contraindications and no risk of overload. If you are concerned not only with a flabby, sagging belly, but also with fat on the sides, the hula hoop will do a good job of shaping the waist. For a convenient workout in order to pump up the press cubes, while doing so with little effort, you can choose an AB roller machine. Experienced athletes who have tried many types of activities and who want to get the maximum load on the muscles during training prefer rowing machines, bars, and horizontal bars.

Twisting in the simulator is an exercise for targeted study of the abdominal muscles. Its advantage over or on the Roman chair is to reduce the load on the lumbar spine. In addition, the use of the simulator makes the workout more intense and allows you to gradually increase the load, increasing the weight.

Muscle work

Like all other twists, this exercise aimed at a detailed study of the abdominal muscles. The main load is assumed by the rectus abdominis, and the obliques partially work. The iliopsoas muscles are also included (they flex the thigh, pulling it towards lumbar spine). All other muscles of the body play the role of stabilizers.

Proper technique will allow you to concentrate all the tension in the abdominal muscles, which will ultimately make the exercise as effective as possible and give an impressive result.

This exercise is relatively safe for the joints and spinal column. For this reason, almost all people can do the exercise without restriction. The only exception is a recent spinal injury.

Execution technique

First, prepare the simulator by adjusting it for height and setting the required weight. Depending on the characteristics of the simulator, you will need to slightly adapt the technique for performing the exercise. Exercise machines come with rollers or straps, but the general principle of performing movements is the same.

If you have just started training, limit yourself to medium weights, if necessary, the load can always be increased.

Adjust the seat so that you can comfortably rest your feet and rear surface shoulders in the pillows of the simulator. There are also designs where you rest your chest against the roller. It is important that you can easily control the position of your body. When the simulator is ready, you can start the exercise:

1. Sit on the trainer. Grasp his arms with your hands, rest your shoulders on the pillows. If you have a simulator with a roller in front of your chest, it is better to put your hands back, rather than stretch them forward, reducing the load on the press.
2. In the starting position, twist a little. It is necessary that the tiles of the simulator rise slightly.
3. As you exhale, twist. Hold in the extreme position for a moment, achieve peak muscle contraction. Try to twist the body, that is, pull the head to the pelvis, and not just lean forward.
4. While inhaling, slowly return to the starting position without relaxing the muscles. Try to keep your abs tense throughout the exercise. If you get tired, then do not rush to quit. Take a few breaths and keep moving.

To increase the effectiveness of your classes, use the following recommendations:

• Before starting the exercise at the top point of the amplitude, slightly bend your back and sit like this for a few seconds. This will further stretch the muscles.
• Your goal is not to lean down, but to twist. The press is more effectively worked out during twisting and is practically not affected in slopes.
• Don't turn your head. A sharp turn of the head during weight lifting can lead to injury. cervical spine.
• Choose a weight that allows you to perform at least 10-15 repetitions qualitatively.
• Try to linger at the bottom point for 1 count, reducing the press as much as possible.
• If you want not so much to dial muscle mass how much to drop excess weight add cardio to your schedule and be sure to stick to your diet. Only in this case you will receive.

Follow all the recommendations and combine twisting on the simulator with other exercises aimed at working out the abdominal muscles. In particular, focusing on the lower part of the rectus muscle will help make hanging leg raises. A comprehensive study of the muscles will make your figure beautiful and harmonious. So you can see the desired results in the shortest possible time.