In the arsenal of pros and fitness enthusiasts there are a lot of tricks in order to quickly and effectively tighten the abdominal muscles. However, swinging on training machines, sometimes in the same angles and with repeated loads, often bothers not only us, but also our “presses”. In addition, they are contraindicated in some back injuries.
That's when it's time to remember the familiar with kindergarten leg scissors and abs exercise! About its fitness value, benefits, execution order, as well as "subtle points" - in our article.
What muscles are working?
We are interested in the abdominal region, the so-called "press", and especially its lower part. The exercise actively involves the flexor muscles of the thigh.
What other muscles are affected by this movement:
- Iliopsoas (this is the “targeted” muscle)
- Synergists (adductor rectus, longus brevis, adductor brevis, and pectineus muscles; also, sartorius and fascia lata tensor)
- The transverse muscle, which is responsible for the centimeters of the waist, keeps the balance of our body and gives a beautiful posture.
- Stabilizers act in combination with the rectus, oblique and transverse muscles of the abdominal zone.
In terms of visual effect, we sculpt " bottom cubes» the press despite the fact that the load is also distributed to the middle and upper abdomen. In terms of efficiency, this movement corresponds to .
How to do the exercise "Scissors" - 4 levels of difficulty
Masters of the "black belt" of fitness will probably be bored reading about the zero, first and second levels. However, we will conduct an educational program, following the slogan: "Art - to the masses!" These are levels for beginners, people in post-traumatic recovery periods, for women in the postpartum period, especially after a caesarean section. By the way, if you are overweight, it is also better to start from scratch, due to the possibility of overloading the back with its own weight.
Zero level - 90°
- Initial position- take a supine position. To make it even easier, you can grab your hands on any stabilizer behind your head (at home - any heavy piece of furniture, in the hall - the bottom bar wall bars or any other fixed lever). The main thing is that during the swings, this object remains motionless and helps you keep your back and especially your lower back in a position pressed against the surface. We pull the legs to the body of the body, without lifting the feet from the floor, thus creating a popliteal angle of 30 °.
- Adjusting the breath. Always before any exercise you need to breathe a little “correctly” (half a minute or a minute is enough). That is, we breathe with the “belly”, inhaling slowly and relatively deeply (not to the point of dizziness!). Ideally, the rhythm of your breathing should set your body up for the work ahead. The easiest way is to start rhythmically counting from 1 to 10, alternately inhaling and exhaling for each count. During the exercise, you must adhere to the rhythm of breathing taken and not stray.
- First entry. We take a breath, tighten the press and quickly straighten our legs, lifting them up at a right angle to the floor. Raising and lowering your legs quickly in the first step prevents your back from being overloaded. Further - you yourself must feel the height at which the back will not experience discomfort. If you feel a noticeable tension in your back when descending from 90°, stay perpendicular. Abs, legs and back will work even at this height.
- active phase. Let's do the "scissors", crossing the legs from side to side, not too wide. Rhythm is your breath set at the beginning. Two swings at the same time with each leg for inhalation and exhalation. Let's count to 10 (inhale - 1, exhale - 2, etc.). Mentally focused on the lower part of the press. Then quickly lower the shins into initial position when bending the knees 30 ° and take 2-3 deep and intense breaths - exhalation to relax. During this time, you can additionally relax your legs by stretching them on the floor surface, but also quickly return to their original position.
We make 3-5 visits of vertical scissors, preferably every day.
First level - 60°
We pass to it when it is possible, painlessly for the back, to lower the raised legs from the angle of 90 ° to the level of 60 °.
- We start in the same way as the zero level, then just lower our legs to an angle of 60 °. We do cross swings, as described in the previous section. Then you can first raise your legs again perpendicular to the floor, and then follow the instructions as in the “0th” level.
- If there is no back pain, it is better to immediately lower your legs or to the initial zero level- with bent legs, or on the floor without bending. Gradually achieve at this level that you raise outstretched legs immediately from a prone position to a height of 60 °.
Do three to five passes and slowly lower to the floor.
Second level - 30°
About a month later daily exercise you can go to the level of 30 °.
- In the classic version of "Scissors" lower back firmly pressed to the floor, the muscles of the upper back, shoulders and neck are as relaxed as possible. We put our hands under the lower back and buttocks, palms down. Legs at a height of 30°
- We do the same, watching the immobility of the lower back, focusing on the lower abdomen, working to a given rhythm of breathing. Important! Don't tense your neck muscles.
At a height of 60 °, you can do a kind of exercise - swing up - down, which will add an effect to muscle tone, and it is this approach that works more on creating “cubes”.
The main thing is at least three repetitions at a time, and at least three times a week.
Third level - 10°
This level is the initial level for trained athletes. The procedure is the same, but we raise the legs at an angle of 10 °. Mahi can be done both horizontally and vertically, the main thing is not to touch the surface.
Gradually increase the frequency of movement, doing 4 swings on one breath, and perhaps some "ninjas" will be able to do 6.
Note! The legs should be as straight as possible and the toes should be extended. The slower you raise and lower your legs from the starting position and back, the greater the load on the lower part of the press.Let's sum up. We can consider ourselves masters of the scissors exercise while lying on our back, when we perform it painlessly when lifting our legs at 10 °, 4 swings for rhythmic inhalation and exhalation (that is, a little more than a second), at least three sets 3 times a week .
For a better understanding of the angle at which the legs can be located, be sure to watch the video:
Lying on your stomach
As you know, standing still is rolling back. That's why having mastered the classics, we pass to the 2nd grade exercises "Scissors". That is, in the supine position. This type of exercise is most conveniently done in the gym on a press swing simulator. But you can have this machine at home, or be creative - adjust the piece of furniture, as long as the surface is solid.
This configuration of "Scissors" not only gives variety, but also significantly advances our body in the knowledge of its own capabilities. Working in the position on the stomach, we perfectly strengthen the back, and first of all.
If you start this subspecies after mastering the classics, feel free to work in the correct horizontal position, alternating 10-20 swings horizontally with 10-20 swings vertically. At the same time, keep yourself motionless on the surface with your hands. It would be ideal if now you alternate the days of "Scissors" classic with the days of "Reverse".
Complicated version
If you want to compete with yourself - we do "Scissors" with a raised pelvis. To do this, from the starting position lying we move to the position of the “tilted birch”, holding the lower back and pelvis with the palms.
The main thing is to observe the principle of immobility of the back when swinging the legs.
Want to add an effect to give more relief abdominal wall? Then, during the exercise, raise the body to the maximum, bending your elbows, as if performing an unfinished classic swing of the press. Stay in this position throughout all runs.
Love gym equipment? Do cross swings with your legs, lying on your stomach on a large gymnastic ball.
This is interesting! Tired of working only in the gym or at home? Try it in the pool, holding on to the ladder or side. "Scissors" will burn twice as many calories in water, just do not overeat after a workout!7 benefits of exercise
Why is it so useful? We list a few characteristic properties:
- Like any physical training, "Scissors" contribute to an excellent supply of oxygen to the whole body, and especially the abdominal muscles.
- This is one of the best exercises for a facelift most problem area abdomen - below the navel. But the entire "landscape" of the abdominal region is visually "flattened". At the same time, absolutely all abdominal muscles are worked out and strengthened.
- They pull up, acquire a beautiful silhouette and visually lengthen the outer lines of the thigh. increases.
- 10 minutes of intense movement burn up to 70 kcal, which will undoubtedly make the “Scissors” be included in the list of routine “to-be-done” of both those who meticulously conquer the millimeter peaks of timid fat deposits, and don-quixotes who dared to fight with the mills of perennial kilograms.
- At regular classes the waist is "pulled" literally at times.
- The benefits are undeniable, especially for people with problems in this area. And not only due to the work of the muscles. During its implementation, we somehow involve the area of the lower vertebrae, the mobility of which is responsible for the mobility of the whole body.
- Exercise contributes to a more complete recovery after fractures, for example, the femoral neck, due to the complex study of the muscles responsible for walking and running.
4 more benefits
So, after we have considered all the possible options for movement, we briefly list the advantages:
- you work with own body , therefore, at least, it is insured against serious overloads. As a result, this exercise is universal. It can be performed by both children and adults. And they will benefit equally professional bodybuilders and lovers. Even for people with back injuries, this activity is suitable, and in some cases it can be included in the complex of post-traumatic therapy. Exercise is extremely useful for getting rid of unpleasant traces of pregnancy.
- Movement is simple in execution, can begin with small loads with a gradual increase, due to which people can safely proceed to it without preparation.
- It does not require additional equipment and too much space
- Exercise "Scissors" is in the top ten for the abdominal muscles (along with the "Bicycle") and is one of the complex, due to focusing on a whole range of components muscle mass. At the same time, its effectiveness allows you to turn to training sometimes no more than twice a week with maximum benefit for almost the entire body.
Follow our instructions, achieve your goal, eat a healthy diet, be positive - and slim stomach, toned hips and buttocks, general vigor and good mood you are guaranteed!
The body is straight, in an inclination, the arms are widely spaced slightly below the line of the shoulders, the palms are parallel to each other in a circle. Bending your arms at the elbows, approach the wall and then gently push yourself away from it, trying to do this minimally with the muscles of the arms and maximally with the pectoral muscles. Elbows during push-ups go to the sides and do not fall down. Repeat 10 times.
Exercise 2. “Scissors with hands”
Standing straight, arms spread as far as possible to the sides (feel the stretching of the pectoral muscles), palms pointing down. Join hands crossed in front of you: first one hand on top, when repeating - the other. Perform slowly, be sure to consciously strain and stretch pectoral muscles. Repeat 30 times.
Exercise 3. “Circular swings”
Standing straight, with both arms slightly bent at the elbows, perform synchronous swings with maximum amplitude: first forward (as when swimming with a butterfly), then back (as when swimming on your back). Repeat 15 times on each side.
ANTI-CELLULITE COMPLEX
Exercise 1. “Swinging with legs”
Standing straight, arms out to the sides, parallel to the floor, palms down. Swing back and slightly to the side. Perform first with one foot, then with the other. Do not tilt the body forward, do the movement with maximum amplitude, but not with a jerk, but with a contraction of the muscles of the buttocks. Repeat 30 times on each leg.
Exercise 2. “Crane”
Standing straight, arms bent at the elbows, parallel to the floor. Raise the leg, touching the elbow with the knee, then lower the leg without touching the floor. Keep your body in perfect alignment. Perform first with one foot, then with the other. Repeat 30 times on each leg.
Exercise 3. “Boat”
Lying on the floor on your stomach, rest your forehead on the palms of your hands. Raise both legs off the floor as high as possible, tensing the muscles of the buttocks, then lower the legs to the floor, but without touching. Repeat 30 times.
Exercise 4. “Scissors with legs”
Lying on your back, hands under the coccyx, straight legs raised above the floor at an angle of 45 degrees. Cross your legs alternately (first one leg on top, when repeating - the other), with maximum amplitude. Repeat 30 times.
Exercise 5. “Scissors with hands”
Lying on your back, emphasis bent legs against the wall, arms outstretched. raise upper part rounded back above the floor, then return to the starting position. Perform at an average pace. At the same time, the lower back is pressed to the floor all the time, the arms are extended forward, the press is in tension. Repeat 30 times.
Exercise 6
The final and very important part of the complex is an exercise for static tension of the whole body. Arms and legs are shoulder-width apart, hands are on the line of the shoulder, body and legs are perfectly straight. Hold the body in this position for 1-2 minutes.
There are a fairly large number of exercises that affect the abdominal muscles. They allow you to quickly and effectively tighten this area and make the tummy flat and attractive. However, such exercises on simulators are contraindicated for those people who have diseases or back injuries. And in this case, the well-known exercise comes to the rescue - leg scissors. But even such a simple exercise requires correct execution and has some nuances.
What's the use?
Any feasible training is beneficial for the human body. And the inclusion of leg swings in your occupation can lead to the following results.
- The exercise scissors for the press helps to increase the supply of oxygen to the whole body and especially the abdominal muscles.
- Incorporating scissors into your workout will benefit the most problematic part of the abs - the area just below the navel. But at the same time, absolutely all the abdominal muscles are worked out during execution, so this area of \u200b\u200bthe body will become more toned.
- If you regularly make scissors, then the benefits will be not only for the press. The muscles of the thighs will also tighten and visually lengthen. And the interfemoral lumen will become more noticeable.
- Such exercises well help to burn extra calories, which means they help with weight loss. It is estimated that 10 minutes of intense scissoring will burn about 70 calories. Therefore, such classes are very often included in the complex of exercises for people with obesity. Plain physical activity in such people is reduced due to the high load on knee joints, and scissors help to compensate for this shortcoming, if done fairly regularly, albeit little by little.
- In addition to the press and hips, such workouts help to make your waist more pronounced.
- The back muscles are strengthened. Moreover, the benefit will be not only from the movement of the muscles, but also from the work of the lower vertebrae.
Expert opinion. All of the above is very important in the rehabilitation of some patients. First of all, this applies to those people who have had a fracture of the femoral neck. The inclusion of leg swings in the exercise therapy complex helps to speed up the rehabilitation process. The fact is that during training, quite a lot of muscles responsible for walking and running are involved.
In addition to all this, the advantages of leg swings include the fact that it does not require any special equipment to perform, and that you can independently adjust the complexity and intensity.
The main muscles that work when performing this exercise are the rectus abdominis, oblique abdominis, rectus femoris. But besides this, many small muscles are included in the work, most of which are very difficult to work out.
According to the American Council on Exercise for 2015, this exercise closes the top ten.
Proper execution
The scissors exercise, which is performed for the press, has various levels of difficulty. And this is great, as it allows people with any degree of preparedness to include it in training. You just need to choose the difficulty that suits you and familiarize yourself with correct technique. The first workouts can be done under the supervision of a trainer, especially if you have injuries or you are a complete beginner, and in the future you can practice on your own without fear of injury or harm to your body.
Zero level
In this case, the legs during the exercise should be at an angle of 90 degrees. Starting position: lying on your back with legs pulled up to the body. The angle at the knees should be approximately 30 degrees. During swings, the body must remain motionless. For relief, you can hold your hands on the stabilizer located above your head. In the hall, this is the lower step of the Swedish wall, and at home it may be the lower part of some furniture.
After taking the starting position, adjust your breathing. It should be quite deep and set the right rhythm. Then, while inhaling, the press tightens, and the legs straighten and rise in such a way that they form a right angle with the body. Then, just as quickly, they lower and bend. Then you should repeat the straightening of the legs and vice versa. During such a movement with your legs, you should feel in which position the spine will be as comfortable as possible.
Stay at this most comfortable posture and start swinging your legs. They must interbreed and diverge in different sides. The rhythm is best observed as follows: 2 swings for each breath and 2 for each exhalation. At first, you will have to monitor your breathing, and then you will do everything automatically. After 10 breaths / exhalations, you can lower your legs to their original position and rest a little. To begin with, you should perform from 3 to 5 visits. And over time, their number can be increased.
First level
It will be possible for a beginner to switch to this difficulty when the back stops feeling discomfort when lowering / raising the legs to 60 degrees relative to the floor. If it is initially easy for you to perform the scissors exercise for such raised legs, then you can safely start from this level.
Execution starts in the same way as on zero difficulty. After completing a series of swings at a height of 60 degrees, you can raise your legs to 90 degrees to rest and do a series of swings already in this position. If such series are difficult, then you can lower your legs down and rest.
A complete transition to this level is considered at the moment when from a prone position you immediately raise your legs to 60 degrees and perform all 3-5 visits in this position.
If you want to press the relief of the press and accelerate weight loss, then with legs raised to 60 degrees, you can perform swings not only parallel to the floor, but in an up and down direction.
Second level
On average, it is believed that the transition to this difficulty occurs after a month of regular training. But do not be upset if after a month at the first level it is still difficult for you to move to the second. Each of us has a different level physical fitness body fitness. At the second level, the scissors exercise is performed at an angle of 30 degrees with respect to the floor.
All stages described in other levels are repeated, only the height to which the legs rise / fall is different. However, it is at the second level that it is necessary to carefully monitor the correct execution of the exercise. If, when raising the legs to 90 degrees, the back itself is pressed against the floor, then at 30 degrees, the lower back strives to break away from the surface. To control the correct execution, you can put your hands under your lower back and buttocks, palms down. All movements are performed by the abdominal muscles.
Advice from an expert. Many coaches do not voice this, as they consider this information to be known to everyone. However, beginners should definitely be aware that during the execution of scissors, you should ensure that the neck muscles are relaxed. The same goes for muscles. shoulder girdle. If you strain these muscles, then the effectiveness of the scissors is significantly reduced, and you get after training discomfort or even soreness in the neck, shoulders, and arms.
Third level
At this level, the scissors exercise is performed at an angle of 10 degrees from the floor. It is from this level that prepared and physically developed people are advised to start.
Mahi in this position can be performed vertically and horizontally. You can even alternate between different options. The main thing is that the legs do not touch the surface. Since there is nowhere to lower your legs further, you can increase the complexity by increasing the intensity. Try to bring the number of swings per inhalation / exhalation to 4. At the same time, the legs should be straight and the toe extended forward.
Scissors lying on the stomach
Experts advise moving to this version of the exercise only when you have completed all the levels in the classic version. Performing it on the floor is not very convenient. Therefore, in the hall you can use the simulator for the press, and at home you can adapt furniture with a hard surface.
Scissors, which are performed lying on the stomach, strengthen the back well, but they have less effect on weight loss than the classic version. They also help to tighten the muscles of the buttocks and the back of the thigh.
Having taken the starting position lying down, raise your legs 10 degrees from the floor and perform swings in the horizontal and vertical direction. At the same time, you need to hold yourself in the correct position with your hands.
Advice from an expert. Even if you have mastered all the levels of classic scissors and switched to reverse ones, you should not forget about the classics. Alternating will help develop muscles more harmoniously. If ordinary scissors seem too simple to you, you can try various complicated options. For example, do an exercise with weights. Or do swings with the body body raised, but at the same time carefully monitor the correct fit.
The scissors exercise is quite simple, and most of us have done it since school. However, at the same time, it is very effective both for giving relief to the press, and in general for losing weight. If you do scissors regularly, then in a couple of weeks you will notice the first results.
The most exciting areas for weight loss are the lower abdomen, thighs and buttocks. To get rid of annoying excess fat in this area will help exercise "scissors".
What muscles are involved
The exercise has a special effect on the muscles of the abdomen and hips. Most work during its execution:
- muscles of the abdominal zone responsible for the press: straight, oblique and transverse;
- lateral broad muscle hips;
- rectus femoris;
- large and long adductor muscles;
- biceps femoris.
The benefits and benefits of exercise
Due to the fact that the "scissors" affect the muscles of the press, as well as superficial and deep muscles hips, when performing the exercise, the following elements of the body are improved:
- press (depending on the goal and the applied load, you can get both a flat tummy and coveted cubes);
- waist, which becomes more beautiful and thin;
- due to the tension of the transverse muscle, the correct posture is formed;
- the hips become more toned;
- legs become slimmer due to the tension of the muscles of the thighs.
"Scissors" options
There are several varieties of "scissors", alternating and combining which you will make training more interesting and effective, since the muscles will not get used to the same load.
Classic vertical and cross "scissors"
Classical and cross "scissors" differ from each other by the planes in which leg swings are performed. With classic "scissors" swings are performed vertically: when lowering the left leg, the right leg rises, and vice versa. The legs do not touch the floor. Performing the cross “scissors” exercise, leg swings are done from side to side: the right leg goes to the left, the left leg to the right.
Video: how to do the exercise correctly, the technique for performing classic "scissors"
These types of "scissors", in turn, are divided into subspecies. depending on your physical training the exercise is performed at an angle of 90, 60, 30 or 10 degrees.
If you are a beginner, you have excess weight, or right now there is a period of rehabilitation after an injury, then start with “scissors” at 90 degrees.
- Starting position - lying on your back, arms extended along the body. In order to make the exercise a little easier, you can grab the edges of the rug with your hands - this will help to press the lower back to the floor.
- Bring one leg up perpendicular to the floor, then switch legs without lowering your feet to the floor.
- We breathe in the stomach, counting in order from 1 to 10: for the first ten - we inhale slowly and deeply, for the second - we exhale.
We repeat the exercise for 20-30 seconds in 3-5 sets.
After some time of practicing scissors in the 90-degree position, you will no longer feel discomfort in your back when lowering your legs. And this means that it's time to move on and move to a higher level, lowering your legs a third lower - at an angle of 60 degrees.
The order of the exercise is the same as described above.
- Lie down in the starting position: arms lie on the back of the head or extended along the body, legs are raised at an angle of 90 degrees;
- Lower your legs 30 degrees lower and perform the exercise, alternating between vertical and horizontal swings;
- Watch the rhythm of your breathing!
Do 3-5 sets. The goal is to immediately raise your legs to 60 degrees, and do not bend them when lowering to the floor.
After a while, you can go even lower - by 30 degrees.
- We lay down on our backs. We put our hands under the lower back or buttocks. Legs at an angle of 30 degrees;
- We perform the exercise according to the already known algorithm. The lower back should be firmly pressed to the floor, the shoulder and neck muscles should be relaxed.
We perform at least 3 sets 3 times a week.
The most difficult level is "scissors" at a height of 10 degrees. This level will be conquered only by those who have good physical fitness.
- Take the starting position - lying on your back, hands under the buttocks, legs extended.
- Raise your legs to a height of 10-15 cm.
- Make horizontal or vertical swings without touching the floor surface. Our goal is to gradually increase the frequency of swings, to do 4 swings on one breath.
When performing the exercise "scissors" you can use additional funds: a gymnastic ball, small dumbbells for hands and leg weights weighing 0.5 kg.
Reverse "scissors" for pumping legs and press
You can do vertical and horizontal leg swings while lying on your stomach. In this position, in addition to the muscles of the press and hips, the gluteal muscles are effectively involved.
Lying on the floor
- We accept the starting position: we lie down on the stomach, hands under the chin. You can keep your head straight or put it on your hands - follow your feelings and position yourself as you like.
- We make horizontal swings with our legs without touching the floor. Perform 10-20 swings in one approach.
This type of exercise can be made more difficult by stretching straight arms in front of you and swinging both arms and legs at the same time.
Lying on a bench
Using a bench or a simulator, in the reverse "scissors" position, you can perform not only horizontal, but also vertical swings.
- Sit on a bench so that your body is on it and your legs are in the air. Grasp the edge of the bench firmly with your hands.
- Perform 10 vertical and horizontal swings, not forgetting to monitor your breathing and balance.
High "scissors"
Those who are familiar with such a fitness technique as Pilates know a special kind of “scissors”, in which the lower part of the body is on weight.
- Lying on your back, stretch your arms along the body, put them palms down. Straighten your legs and lift them up to a 60 degree angle or higher.
- Slowly lift your pelvis off the floor (feet should be above your head), supporting yourself under the lower back.
- Take a breath. Lower one leg, the other should remain motionless.
- Change the position of the legs as you exhale.
- Repeat the exercise 10 times for each leg.
- When finished, bring your legs together over your head and gently lower your lower body to the floor.
Perform this exercise only if you are in good physical condition.
Video: technique for performing high "scissors" for the legs
By performing this type of “scissors”, you pump not only the muscles of the hips and abdominal area, but also many others. Namely:
- muscles of the back and abdomen, which stabilize the position of the spine;
- muscles that extend the leg in the hip and knee joints;
- gastrocnemius and soleus muscles;
- muscles that extend the arm at the shoulder joint;
- muscles that bring the shoulder blades together.
Secrets and subtleties of the exercise
- Keep your body still and do not move your arms during the exercise.
- Raise your legs straight without bending your knees.
- Don't forget about proper breathing.
- Do not chase speed, perform ups and downs at an average pace.
- 10 minutes of training burns 60-80kcal. By the way, reverse “scissors” are more effective in this sense.
- To burn 100-110 kcal in 10 minutes exercise in the pool. effect from 40 minutes such training may be equal to the effect of strength training.
- For best result required 3-4 workouts per week in conjunction with other exercises to strengthen the abdominal muscles.
- During one workout, do 3 sets of 45-60 seconds every. The number of swings depends on your physical form.
- A noticeable effect of the exercise can be seen through 2 months after the start of training.
Exercise "scissors" can be complicated by exercising with dumbbells
Exercise "scissors" is distinguished not only by its availability, but also by its benefits and effectiveness. Vertical and horizontal swings are able to pump your hips and abs in a relatively short time. But for impressive results, constant physical practice is needed. And most importantly, remember - there is a time for everything. Do not overestimate your capabilities and do not rush to move to the next level, and then you will be rewarded flat tummy, slender legs And elastic buttocks, and you can leave only positive feedback about the exercise.
Scissors are effective exercise to work out the press, at the same time it is simple and well suited for beginners.
Scissors perfectly work out the rectus abdominis muscle, they will help strengthen the press, especially its lower part, tighten the stomach and make the legs slim. This high-intensity exercise promotes fat loss if done often enough.
What muscles work: straight and transverse muscle abdomen, oblique abdominal muscles, quadriceps.
Complexity: easy exercise or medium in complexity, depending on the technique of execution.
Execution technique
The execution technique is simple and does not cause difficulties:
The duration of each approach and the number of approaches individually, ideally you should choose specific numbers for yourself depending on your goals and objectives:
- if the goal is to increase muscle endurance and burn fat, do the exercise in an easy version for a long time;
- if you want to increase the strength of the muscle volume, a more complicated version of the scissors is suitable, while spending less time on each approach.
If you have not yet decided what you need, do three sets of 60 seconds each.
Common Mistakes
Beginners often make mistakes in technique that reduce the effectiveness of the training and can lead to injury. When performing scissors, you should not:
- tear off the lower back from the floor: this leads to back injuries;
- bend your legs: to work out the abdominal muscles, keep your legs straight, while pulling your socks forward;
- raise your legs high: in this case, the effectiveness of working out the press is reduced;
- raising your head and straining your neck: this is unnecessary tension, which is best avoided when working out the press.
According to electromyography, scissors are among the top ten exercises for working out the press, but they are still not in the first place in this top ten. They are superior in effectiveness to fitball crunches and leg raises. But, unlike these exercises, scissors will work well for you if.
Options
Lightweight scissors
If the exercise is too difficult, you can try a simplified version of the scissors: lift the upper body and lean on your elbows. In this position, making scissors is much easier.
As with other exercises, you should not start with too intense exercises. Indeed, in this case it is difficult to perform scissors in correct technique and the risk of injury increases.
Complicated version
Keep your legs as low as possible, lifting them off the floor by 5-7 cm. This technique is suitable to increase the load.
Static scissors
Another option is static training: lift straight legs with outstretched toes and hold them for as long as possible.
Advantages and disadvantages
Advantages of scissors:
- the exercise works out the lower part of the press, which does not respond well to the load;
- scissors is a high-intensity exercise that burns fat (although they still do not replace);
- there is no risk of injuring the back - scissors can be done even with spinal injuries.
The exercise also has disadvantages:
- it will not allow you to pump up large press cubes - with regular scissors, muscle endurance first of all increases, and not strength and volume;
- There are plenty of other ab exercises out there that outperform scissors.
During the exercise, follow your feelings, learn to feel your body and enjoy the workout. In this case, classes will bring excellent results and minimize the risk of injury.
