Скручивания лежа

Эффективное упражнение для развития мышц брюшного пресса, нижних мышц, а также создания рельефности. Спортсмены неоднократно подчеркивали его эффективность и удобство выполнения. Это упражнение на пресс подходит как новичкам, так и опытным спортсменам

Скручивания лежа

Скручивания лежа – эффективное упражнение для развития мышц брюшного пресса, нижних мышц, а также создания рельефности. Спортсмены неоднократно подчеркивали его эффективность и удобство выполнения.

Это упражнение на пресс подходит как новичкам, так и опытным спортсменам.

Преимущества упражнения

Это упражнение не требует никакого оборудования, кроме коврика, поэтому пользуется столь высокой популярностью. К другим преимуществам можно отнести:

— низкий тип сложности;

— простая техника выполнения;

— быстрый эффект (пресс можно накачать в течение нескольких недель выполнения);

— самостоятельное выполнение;

— брюшной пресс накачивается равномерно.

Скручивания лежа

Техника выполнения скручиваний лежа на полу

Чтобы выполнить скручивания лежа, необходимо следовать следующим этапам:

— лягте на спину на предварительно подготовленный коврик. Согните колени и поставьте их на ступни. Необходимо вытянуть руки вдоль тела;

— расслабьтесь, смотрите в потолок;

— сделайте глубокий вдох и поднимите плечи;

— в таком положении следует задержаться на некоторое время над полом;

— выдох – возвращение в исходное положение. Снова расслабьтесь и повторите упражнение.

На повышении эффективности упражнения сказываются различные сложности, которые можно использовать, чтобы улучшить эффект. Многие спортсмены выполняют упражнение, скрестив руки или убрав их за голову. Возможно также использование отягощения. Скручивания могут быть разных видов, что также улучшает эффект.

Советы и особенности выполнения

Вообще скручивания представляют собой целый комплекс упражнений, которые помогают разработать и сформировать пресс, стимулировать мышцы к росту и построить своими силами – без железа – роскошный рельеф, достойный восхищения. Чтобы скручивания были эффективными, придерживайтесь следующих советов:

Упражнение надо выполнять до «отказа». Построить рельеф можно только в том случае, если работать максимально упорно, не разгибаясь сильно во время скручивания, чтобы не было снижения тонуса брюшных мышц.

Используйте скручивания с поворотом. Эта разновидность упражнения помогает формировать верхнюю часть мышечного пояса живота. Во время выполнения нужно делать акцент на толчке туловища в стороны (сначала в одну, затем – вторую).

Используйте боковые скручивания для создания талии. Такой вид упражнения влияет на область косых мышц живота и помогает добиться осиной талии у женщин, страдающих легким ожирением в абдоминальной области.

Не забывайте про обратные скручивания лежа. Это упражнение, требующее приподнимания бедер, улучшает кровоток и усиливает напряжение в абдоминальных мышцах.

С каждым разом увеличивайте количество повторений и подходов. Чтобы мышцы не привыкали к напряжению, количество подходов нужно постоянно увеличивать. Это поможет держать брюшной пресс в тонусе, будет способствовать постоянному совершенствованию венозного рисунка и разработке рельефа.

Источник: menslife.com

26 комментариев

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