Such an exercise as scissors is familiar to everyone from school lessons physical education. Despite its simplicity, it is very effective in strengthening the press and forming a beautiful silhouette.
Muscle work
Scissors have a complex effect on the entire rectus abdominis muscle. At the same time, its lower part is perfectly worked out, which usually reacts poorly to the load. Regular exercise will strengthen the press and make the stomach flatter.
Muscles involved in the exercise.
It should be understood that neither scissors nor other strength exercises by themselves do not contribute to the burning of excess fat. If, in addition to strengthening the abdominal muscles, you want to achieve a reduction in volume, be sure to combine scissors with cardio.
Execution technique
How to make scissors? To get started, take your starting position.
- To do this, lie on the floor, after laying a gymnastic mat or towel on it. It is not recommended to perform the exercise on a sofa or other soft surface, as this makes it traumatic.
- Raise your straight legs up, slightly lifting them off the floor (about 10–20 cm). Place your palms on the floor and place them under your buttocks. This will help lift the bottom of the buttocks and relieve excess tension from the back. You should feel the lumbar area relax and press firmly against the floor. Now you can start the exercise.
Start with your feet. The left leg should move to the right, and at the same time the right leg should move to the left. Then the movement is repeated in reverse, imitating the movement of scissors.
Make sure that the legs remain straight at all times and do not fall to the floor, and the toes are extended forward. It is also important not to bend the knees, as this significantly reduces the effectiveness of working out the press.
Scissors technique. Do two sets of one minute each. should be no more than 30 seconds.
Fixing bugs
The most difficult moment for beginners is to keep the legs in an elevated position throughout the exercise. The difficulty is caused by the fact that the abdominal muscles are not strong enough and can not cope with the load.
If this happens during the second set, try increasing the rest time or reducing the number of repetitions.
If this problem occurs during the first approach, simplify the exercise. Remove your hands from under your buttocks, raise upper part body and lean on your elbows. Making scissors in this position is much easier. Over time, the abdominal muscles will strengthen, and you will be able to perform the standard version of the exercise.
Exercise variations
- Stretch your arms along the floor and lift straight legs 10-15 cm from the floor surface. As you exhale, lift your left leg up, keeping it straight. As you exhale, lower it down. Repeat with the right foot.
- You can try the so-called static scissors. Simply lift your straight legs off the floor and hold this position for a minute.
- Exercise can be performed with weights. After you can easily do 2 minute approaches, put on special weights weighing 0.5 kg on your legs. This will give the muscles additional load and will allow you to achieve even more impressive results. Most importantly, make sure that the lower back does not come off the floor.
For best result perform scissors 3-4 times a week, not forgetting other exercises to strengthen the abdominal muscles. A complex approach very efficient. Already after 2 months you will see that your stomach is noticeably tightened.
Scissors is an effective exercise for working 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: rectus and transverse abdominis, obliques, 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 the best exercises to work 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.
Some simple exercises provide an incredible effect, due to which they are used in many training programs. The scissors exercise is one of the most versatile movements that can be performed both in the gym and at home. It not only allows you to burn a lot of calories, but is also great for the development of the abs and thighs. Moreover, there are several difficulty levels for scissors. Light vehicles suitable even for beginners, but for the most difficult options, serious physical preparation will be required. In this article, we will consider everything related to the benefits, features, technical nuances and types of "scissors" that are easily adapted to any training goal.
The benefits and benefits of "scissors"
This exercise is one of the simplest movements that can be done anywhere. At the same time, the level of complexity adjusted with the help of technology can pose a significant challenge even experienced athletes. You can also adjust this exercise by shifting the load for the legs or for the press, depending on the position of the body, lifting the legs and other techniques. If you highlight the advantages of the exercise, then you should note the main advantages for which it is worth including it in your program:- perfectly works out the press, with an emphasis on the lower part;
- allows you to increase the endurance of the legs;
- burns a large number of calories (with long-term performance);
- purposefully pumps all the heads of the quadriceps;
- does not require any equipment.
In general, "scissors" is one of those movements that is included in almost all programs for homework. Even if you go to the gym for a workout, this exercise will not be excluded from the program, most often it is performed at the end of the workout, along with other movements for the press. The “scissors” are especially useful for girls, they allow you to quickly remove excess fat from the hips and bottom abdomen - the most problematic areas. And the main advantage over working with weights is that riding breeches will not increase from the “scissors”. Technique and types of "scissors"
There are several basic techniques that differ both in the degree of load and in the effect on muscle groups. All types of "scissors" are performed in the prone position. Nevertheless, the types of exercises differ, depending on the position of the legs and the movement itself. First of all, the “scissors” are divided into vertical and horizontal. In horizontal, the legs move in a horizontal plane (spread apart). In the vertical version - up and down. These are fundamentally different movements that are aimed at pumping individual muscles and differ significantly in complexity. https://youtu.be/EKqwEN5z0-M To begin with, consider the technique of performing ordinary "scissors", which has been known since school physical education:- Lie on your back on the floor, stretch your arms along the body and use them to keep balance. Raise your legs up at about a 30 degree angle. This is the starting position.
- Start bringing your legs straight at the knees so as to get each of them behind each other. In the process of reducing the legs should be pressed to each other.
- Alternate execution so that in one repetition the right leg is on top, and in the other - the left.
It is important to understand that this exercise cannot be done by the number of repetitions. If you perform it on the account, then most athletes will not do maximum amount movements in the series. Therefore, do “scissors” either in time, constantly increasing the time under load, or until the maximum failure, when there is no strength left to continue the approach.You can vary the difficulty of the exercise due to the position of the legs. The higher the legs, up to a 90-degree angle (when the legs are perpendicular to the floor), the easier the movement will be. The closer they are to a horizontal position, the more difficult. But it is important to remember that throughout the exercise, the legs should not touch the floor. Socks must be extended, feet should look at the floor.
Vertical "scissors"
This is the most difficult technique. When performing it, it is very important to understand how to do the exercise correctly. It involves:- back muscles;
- press;
- hips;
- buttocks.
Also, the load partially falls on the shoulders and calves. At first, the exercise can be slightly traumatic, so it’s better to use the help of a partner for insurance. The execution technique will look like this: - Lie on the floor, leaning on the shoulder blades and shoulders, raise your legs and body so that it is directed forward and upward (at an angle of 60 degrees). Place your hands on your lower back to maintain body position.
- Bring one leg forward as close to your head as possible. After that, return the leg back, while moving the other leg.
- Perform movements alternately until the end of the approach.
Conclusion
In the "scissors" you can progress almost endlessly, both due to the complication of the technique, and with the help of leg weights. For example, if doing regular horizontal "scissors" becomes too easy for you, try lifting your shoulder blades off the floor, keeping your body only on gluteal muscles. Such a movement will combine "scissors" and "twisting", combining static and dynamic loads. Also, do not forget to alternate horizontal and vertical options, using them to evenly develop the muscles of the entire lower body.
In the arsenal of fitness adherents there are many exercises that allow you to work out and tighten muscles. abdominals. However, usually training program consists of just a few of the most popular exercises. Over time, the muscles get used to them, and training becomes less effective. Guided by the desire to add some variety to their training, many opt for the Scissors exercise known from childhood. Let's find out how to perform this exercise correctly so that it brings the maximum effect.
Muscle work
Exercise "Scissors" is aimed at working out the abdominal press, in particular its lower part. The middle and upper sections of the press are also involved in the movement, but less actively. For the legs, the Scissors exercise is also effective, since the hip flexors are connected to the work. The target is the iliopsoas muscle. The role of synergists is played by such tensor of the fascia lata, comb, adductor and rectus femoris. The quadriceps and abdominal muscles (straight, oblique and transverse) act as movement stabilizers.
How to do the exercise "Scissors"?
This exercise has four difficulty levels. They differ only in the angle between the torso and legs. The higher the level of the athlete, the smaller this angle and the more the lower part of the press is loaded. For a person with an average physical training the first two levels may seem too easy, but for many, they are the only opportunity to master this exercise. These levels are for beginners, people recovering from injuries, and postpartum women. For those who suffer from excess weight, it is also recommended to start from large angles in order to protect the back from overload. So let's take a look at each level.
Zero level - 90°
Starting position - lying on your back. It does not change depending on the level. If it will be difficult to work with raised legs, you can grab your hands on an immovable object. It could be the bottom baffle wall bars, cabinet leg and more. The main thing is that when performing swings, this object remains motionless and helps the athlete keep the lower back pressed to the floor. Having taken the starting position, you need to adjust your breathing. In general, before any exercise, it is recommended to breathe properly for 30-60 seconds. The word "correctly" means deep (abdomen) and slowly. The rhythm of breathing should prepare the body for the work ahead.
Having taken the starting position and adjusted breathing, you need to raise your legs to an angle of 90 °. If it is difficult to raise straight legs, you can raise them in bent state and then straighten. The exercise is done with such an angle of inclination of the legs at which the back will not experience discomfort. If you can get your legs below 90° without any problems, then you should immediately move on to the next level. In fact, the press and legs are included in the work even at a right angle.
Having taken the necessary position, you can get to work. The essence of the exercise "Scissors" is the simultaneous alternating crossing of the legs from Spreading your legs too wide is not recommended. For one breath and exhalation, there should be about two swings with one leg, that is, there is no need to rush. Thoughts should be focused on the lower abdomen, for which the exercise is performed. Having done the movement the required number of times (it will be enough to tire the muscles by 80% in one approach), you need to return to the starting position and normalize your breathing. After a short pause (about 30 seconds), you can proceed to the second approach. 3-5 approaches 3 times a week will be enough for the training to bear fruit and the muscles are not overloaded.
First level - 60°
It is necessary to move to this level if lowering the legs to the indicated degree does not cause discomfort. Crossing the legs occurs in exactly the same way as in the previous level. If it is difficult to raise the legs immediately to 60 °, you can start the movement from 90 ° and gradually lower them.
Second level - 30°
After a month intense training most likely you will be able to advance to this level. In this position, keeping the lower back pressed to the floor is more difficult, so it is recommended to put your hands under it with your palms down. Otherwise, the execution technique does not differ from the previous levels. For a change, you can try to do not only horizontal, but also vertical swings.
Third level - 10°
Everything is the same here, only the legs are even lower, the press is even more tense. Having reached this level, it is recommended to increase the frequency of movement up to 4-6 swings per breath / exhalation. It is important to ensure that the legs are as straight as possible, and the socks are elongated.
Complicated version
If the usual Scissors exercise has become too simple for you, you can complicate it. The first option is to perform the movement with the pelvis raised. For this from starting position lying down, you need to move to the “sloping birch” position, holding the pelvis and lower back on the palms. The main thing is that when the back remains in a stationary position. The second option is to raise the body while performing Scissors. Arms can be bent at the elbows, as when performing standard twists. Remaining in this position throughout all approaches, you can additionally lightly load the upper section of the press.
Option "on the stomach"
Having mastered classic exercise"Scissors" for the press, you can try the variation for the back, which is performed. It is most convenient to do this exercise on special simulator, but if desired, improvised means can also be adapted for it. The main thing is that their surface is hard enough. This version of the Scissors allows you to work out the lower back well, as well as tighten the buttocks and the back of the thighs. Thus, the classic exercise and the “on the stomach” option are not mutually exclusive.
The benefits of exercise "Scissors"
Because this exercise performed with own weight, to overload the body, performing it, is quite difficult. In addition, "Scissors" does not require any additional equipment, special skills and a lot of free space. They can be performed by people of any age and skill level. It is noteworthy that the exercise is suitable for people with back injuries, and in some cases it is included in the rehabilitation therapy program. The ability to vary the load allows you to master the movement gradually, which will be in the hands of people with poor training.
"Scissors" are among the ten most effective exercises for the development of abdominal muscles and are complex, since the load focuses on the whole spectrum muscle fibers. The “relative” of this exercise is the “Bicycle”.
Ours to you with a brush, ladies and gentlemen! On this middle day, as usual, a technical note awaits us and we will talk about the scissors exercise in it. After reading, you will learn all about the muscle atlas, the benefits and execution technique, in the practical part we will learn about the effectiveness of scissors and find out how it will help make our figure even more beautiful.
So, clung to the blue screens, let's go ...
Scissors exercise. What, why and why?
IN gym we very often resort to standard exercises, those that are well known to everyone and that do everything. On the one hand, this is good, the base never gets old, but on the other hand, there is a certain routine and a total lack of diversity, and this is no longer good, because there are a lot of muscles and each should be given personal attention. Take for example the abdominal muscle group, press. What are the most common exercise exercises for her? For the most part, everyone performs - twisting on a Roman chair, hanging leg raises, lateral extensions (or) and. However, the abdominal muscles “get tired” from the same exercises and develop one-sidedly. To prevent this from happening, you need to periodically change your press PT and include a variety of movements and their bundles.
Here about one such exercise, namely about scissors, we will talk further in the text.
Note:
For better assimilation of the material, all further narration will be divided into subchapters.
Muscular atlas
The scissors exercise is aimed at working out the abdominal part of the abdomen, in particular lower press. The abdominal zone is the rectus abdominis muscle, this is one region and it is incorrect to talk about upper / lower cubes. This convention is adopted for simplicity and better understanding. Apart from lower cubes, the load also falls on the middle / upper sections of the press. The role of the deep muscle is especially important transverse muscle, encircling the entire body and responsible (including) for the size of the waist and stabilization of the body / posture / balance.
Hip flexors take an active part in the work.
Muscular ensemble exercises include:
- targeted - iliopsoas muscle;
- synergists - fascia lata tensor, sartorius, rectus femoris, adductor longus/short, pectineus;
- stabilizers - rectus / oblique / transverse abdominal muscles, quadriceps.
A complete muscle atlas is the following picture:
Advantages
By performing scissors, you have the right to expect to receive the following benefits:
- general development of the strength of the abdominal muscles;
- improving the condition of the “lower cubes”;
- general drying of the press (including reduction of fat deposits in the lower abdomen)- flat tummy
- thinner waist;
- more toned muscles hips and slender legs;
- the ability to work out several sections of the press at once without the risk of back injury (including pumping the abdominal muscles by athletes with existing spinal injuries).
Execution technique
The scissors exercise does not belong to the class of difficult-to-perform, however, it is not without its zest, so we will consider the technique of its implementation step by step.
Step #0.
Lie down on the floor (or fitness mat) with a tight back. Place your hands (palms down) along the body or fix them under the buttocks. Statically tighten the press. Raise your straight legs off the floor so that the distance is approximately 15-20 see This is your starting position.
Step #1.
Raise your left leg up to an angle 45 degrees (or slightly less), A right leg lower until the heel is at a distance from the floor 5-7 see Change the sequence by raising the right leg and lowering the left. Repeat the specified number of times.
In the picture version, all this disgrace looks like this:
In move (with a slightly reduced amplitude) So…
Variations
In addition to the classic version of the scissors, there are several variations of the exercise, in particular:
- reverse scissors lying on the stomach on the bench;
- cross scissors (criss-cross).
Secrets and subtleties
To get the most out of the exercise, follow these guidelines:
- do not crawl with the body and do not move your arms throughout the movement;
- do not throw your legs high, trying to work in the middle range;
- raise your legs as straight as possible;
- while moving, do not forget to breathe, as required by your pace and manner of execution;
- do not chase speed, perform lifting / lowering under control;
- use special shin weights to complicate the process;
- numerical training parameters: number of sets 3 , time of one 45-60 sec.
Actually, we have finished with the theory, now let's look at some practical points.
Exercise scissors effective for the press?
Speaking of the most effective exercises for the press, then scissors are on this list, but they are far from the very first place. According to latest research in the field of press exercises (data from the American Council on Exercise for 2015 year) greatest muscle activity electromyography method seen in exercise bike. Also among the best are vertical leg lifts and straight twists while lying on a fitball - the top ten is closed by the scissors exercise.
Thus, in the case of prohibitions of various kinds of crunches (due to back problems) when building your press workout, be sure to include scissors and a bicycle in it, as well as a skating rink, don't forget :).
How to burn more calories using scissors?
The following information will be useful for those who want to lose weight (particularly girls). The scissors themselves 10 minutes of training can burn about 60 kcal, reverse version about 80 kcal, so it is more efficient to use the reverse version. To increase burnt values, use this exercise in the pool, this will bring the numbers up to 100-110 kcal per 10 minutes 40 minutes of such gestures and here is the full effect for you (by calorie expenditure) like strength training.
This was the last “essentially” information, it remains for us to sum up and get bogged down :).
Afterword
Today we got acquainted with the scissors exercise, which means that in our arsenal for changing ourselves, there is one more tool. Whether it will help us become more beautiful or not, time and practice will tell, so we are waiting and practicing :). That's all for now, until Friday!
PS. and how do you download the press?
P.P.S. Did the project help? Then leave a link to it in the status of your social network - plus 100 points to karma, guaranteed :).
With respect and gratitude, Dmitry Protasov.
