Reverse twisting: technique and performance features

"How to pump up the press?" - Every summer, this query becomes the most popular in almost all search engines. It is understandable: probably, there is no such person who would not like to have beautiful and relief cubes on his stomach. This applies to both men and women of the opposite sex. Today we would like to tell you about one effective exercise that will pump your abs muscles well. This, of course, is about reverse twisting. We present to your attention a publication in which the technique of this exercise is described in detail, as well as the features of its implementation. Interested in? Then we wish you a pleasant reading!

What is a press?

Before we go directly to the topic of the article, we suggest that you first familiarize yourself with the theory and find out what the abdominal muscles of the abdomen are.

Many people mistakenly believe that there is a lower press and there is an upper press, and that each of them has its own special exercises. If you also adhere to this opinion, then remember once and for all: the press is a whole muscle, around which there are tendons. They form the external appearance of the cubes and divide it into segments. Since the press is a solid muscle, it is impossible to load any particular segment of it without using another. The only thing a person can do is to shift the emphasis of the load on the site he needs. How to do this? For example, complete the exercise discussed in the article!

Reverse twisting press. What is this?

Reverse twisting on the press is an exercise in which the load is shifted to the lower part of the press, but the flat muscle of the abdomen, as already mentioned, is also included in the work. The main difference between this exercise and classical twisting is that during its execution a person lifts not the trunk, but the legs. Someone may ask: "Why should I do an exercise with an emphasis on the lower part of the press, if the muscle works well during any exercise?". The fact is that the lower press segment is the most difficult to pump up, since it is slightly thinner than the upper. Therefore, all men and women who want to have embossed cubes should consider adding the “reverse twisting” exercise to their training program.

Execution technique

1. Lie on the floor and stretch your arms along the torso. If you intend to perform an exercise on a straight or inclined bench, grasp your hands with some support above your head.
2. Lift your legs slightly and bend them slightly at the knees. The head can also be raised slightly.
3. Slowly, tensing the abdominal muscles of the abdomen, raise your legs up.
4. At the top point, pause for a second and put your feet back.
5. Without lowering your hips to the end, repeat the movement several times.

Tips

1. Some novice athletes, due to their inexperience, think that with the help of abdominal exercises they can burn fat on their stomach. If you are one of them too, then you are forced to disappoint: this information is a myth. If you have too much fat, then no reverse twisting will help you get rid of it! Fat can only be burned with proper nutrition and cardio. Later, when the amount of your fat decreases, you can begin to form cubes on your stomach. But before you go on a diet or start jogging in the morning, be sure to consult with specialists! This is very important, because an unexpected change in diet and a sharp increase in physical activity can greatly harm an unprepared body!
2. If you feel that doing the reverse twisting makes you uncomfortable, then we strongly recommend that you abandon this exercise and start looking for a safer alternative.
3. Breathe properly while exercising. As you exhale, lift your legs up, to inhale - lower down.
4. The negative phase (lowering the legs down) should go slowly so that you can feel the abdominal muscles of the abdomen as best as possible.
5. If it’s hard for you to do the exercise with straight legs, you can do it with your legs bent.
6. Do not pull your socks forward, as this immediately includes the quadriceps, which ultimately “eat up” the lion's share of the load intended for the press.
7. Choose the amplitude so that you are comfortable with the exercise, and that it is the press that receives the target load, and not the third-party muscles.
8. Remember that for the development of a slim and aesthetic physique, it is necessary to train the whole body, and not just the press.

When is it worth performing reverse twisting?

This exercise can be done both at the beginning of the workout, performing it as a warm-up, and at the end, to finally “finish off” the abdominal muscles after heavy sets. The optimal number of repetitions is 3-4 sets of 10-20 times.

Now you know that there is nothing complicated in doing reverse twists. We hope that the information provided in the article was useful to you!