Скручивания с роликом для пресса: 4 варианта сложности
932.6 هزار بار بازدید -
7 سال پیش
-
Weight and number of repetitions
Weight and number of repetitions for beginners
For men: 10 - 15 repetitions without weight. 2 - 3 approaches.
For women: 10 - 15 repetitions without weight. 2 - 3 approaches.
Load by muscle groups
The load is indicated on a 10-point scale (the total load is summed up)
Press 7 (high)
The widest muscles 5 (average)
Ilio-lumbar 3 (middle)
Chest 3 (medium)
Anterior delta 3 (middle)
Total load / exercise type 21 (average) / basic local
Limitations for injuries/illnesses/pains
The degree of risk is indicated on a 10-point scale
Lower back pain 8 (better not to do)
Hernia or protrusion 6 (you can try)
Osteochondrosis 5 (you can try)
Shoulder pain 4 (you can try)
Description of the exercise
There are many varieties of this exercise. Here everyone is perverted as he can. But one thing is for sure: twisting with a press roller involves almost all the muscles of the body, not just the press. And this is his big plus. In addition, a larger number of options allows you to do both the simplest exercises for beginners and the most complex.
In general, I would not call this exercise an exercise purely for the press. Too many muscles are involved in it in the most direct way.
The main nuances
1. At the beginning of the first video, the standard version of twisting while kneeling is shown. This is a medium-difficulty option that I personally recommend to most people. It is relatively simple and effective at the same time.
2. The option when you are completely standing on the floor (the middle of the first video) is one of the most difficult, but it is also the most effective. Not even how much for the press, but how much for the whole body. In this variant, the amplitude of the exercise is the maximum. This means that you spend as much energy as possible.
3. In the fourth video, a variant with a hunched back is shown at the beginning. This option is closest to the usual twisting. However, the amplitude here is small and the efficiency is too. But the complexity of this option is quite suitable for beginners.
4. At the end of the fourth video, an option is shown when only the back works. This exercise can be considered a kind of hyperextension, since back extensors mainly work here, and it has nothing to do with the press anymore. But it will be useful for those who experience pain in the lumbar spine.
5. I also want to say about whether it is necessary to completely sink to the floor, or leave the body on the weight? Personally, I think that ideally you should leave the body hanging at the lowest point (as shown at the beginning of the first video). That is, almost sink to the floor. But this option is quite difficult, since the muscles are stressed throughout the approach and get tired quickly. To begin with, you can start with a complete lowering of the body to the floor, but strive to keep it hanging in the future.
For men: 10 - 15 repetitions without weight. 2 - 3 approaches.
For women: 10 - 15 repetitions without weight. 2 - 3 approaches.
Load by muscle groups
The load is indicated on a 10-point scale (the total load is summed up)
Press 7 (high)
The widest muscles 5 (average)
Ilio-lumbar 3 (middle)
Chest 3 (medium)
Anterior delta 3 (middle)
Total load / exercise type 21 (average) / basic local
Limitations for injuries/illnesses/pains
The degree of risk is indicated on a 10-point scale
Lower back pain 8 (better not to do)
Hernia or protrusion 6 (you can try)
Osteochondrosis 5 (you can try)
Shoulder pain 4 (you can try)
Description of the exercise
There are many varieties of this exercise. Here everyone is perverted as he can. But one thing is for sure: twisting with a press roller involves almost all the muscles of the body, not just the press. And this is his big plus. In addition, a larger number of options allows you to do both the simplest exercises for beginners and the most complex.
In general, I would not call this exercise an exercise purely for the press. Too many muscles are involved in it in the most direct way.
The main nuances
1. At the beginning of the first video, the standard version of twisting while kneeling is shown. This is a medium-difficulty option that I personally recommend to most people. It is relatively simple and effective at the same time.
2. The option when you are completely standing on the floor (the middle of the first video) is one of the most difficult, but it is also the most effective. Not even how much for the press, but how much for the whole body. In this variant, the amplitude of the exercise is the maximum. This means that you spend as much energy as possible.
3. In the fourth video, a variant with a hunched back is shown at the beginning. This option is closest to the usual twisting. However, the amplitude here is small and the efficiency is too. But the complexity of this option is quite suitable for beginners.
4. At the end of the fourth video, an option is shown when only the back works. This exercise can be considered a kind of hyperextension, since back extensors mainly work here, and it has nothing to do with the press anymore. But it will be useful for those who experience pain in the lumbar spine.
5. I also want to say about whether it is necessary to completely sink to the floor, or leave the body on the weight? Personally, I think that ideally you should leave the body hanging at the lowest point (as shown at the beginning of the first video). That is, almost sink to the floor. But this option is quite difficult, since the muscles are stressed throughout the approach and get tired quickly. To begin with, you can start with a complete lowering of the body to the floor, but strive to keep it hanging in the future.
7 سال پیش
در تاریخ 1396/02/22 منتشر شده
است.
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