Since childhood, everyone knows such an exercise as lifting the torso. It makes it possible to work out the abdominal press and make the stomach taut. This exercise is considered easy, but very effective. Let's figure out how to do the lifting of the torso from a prone position correctly so that the result is not long in coming.
Preparation
To perform the exercise, you need some emphasis on the legs. At home, his role may be a closet, sofa or friend, kindly agreed to hold your legs. In the gym, the lower crossbar of the Swedish wall and other devices that are located low above the floor are suitable for these purposes.
Execution technique
First you need to sit on the floor so that the legs bent at the knees form an angle close to a straight line. Then you should hook the socks on the stop and lie on your back. Hands should be taken behind the head.
Now you can start directly lifting the torso. The technique is very simple and, regardless of the training conditions, the same. The rise is done smoothly exclusively due to the muscles of the press. Hands behind the head are not needed at all to pull their head up. In the active phase (rise), inhalation is taken, and in the passive, respectively, exhale. It is recommended to breathe with both mouth and nose. The back should be slightly hunched over the entire movement. This is the basic version of the lifting of the body, which works mainly on the upper abdominal presses. But you can do the same exercise a little differently, so that the lower press also connects to the work.
Lifting the torso to the upper and lower press at the same time differs only in that in the active phase it is necessary not only to bend the torso, but also to pull the legs to it. But how to do it if the legs are in focus? The answer is simple - they should not move. The lower press in this case is statically loaded. Of course, this is not enough to fully work out the lower press, but enough to keep the muscles in good shape.
Approaches and repetitions
The technique is quite simple, like the exercise itself. The torso lift in the first approach should be done with a load of about 70% of your maximum. In the second approach, at least 80% of the first approach should be done, but the same amount is desirable. If everything worked out, as the muscles strengthen, add another 2-3 reps to each approach. No need to rush, the main thing in this case is methodology.
If you can safely do two sets of 20 reps, it's time to add a third set. When he reaches 20 climbs, it's time to use weights, starting with a small number of repetitions, or to slightly change the technique. The bottom line is that you do not need to raise the body too high. At top dead center, when you are close to your knees, the press relaxes. Try to stop at the moment when the shoulder blades come off the floor. This technique will allow you to load the press even more. You can also try not to use the emphasis.
Another way to make the workout harder is to add other exercises to the complex, for example, lifting your legs while lying down or hanging on the bar. In this case, just the lower press will receive a sufficient load.
Even the simplest exercise can have many nuances, and lifting the body confirms this.