An amount of body fat tend to accumulate in the abdominal area. Not just overweight people, even those with an average build, have a flat stomach. That's because we need to develop the muscles in that area by intense exercise. Trunk twists are special exercises designed specifically inclined to tone muscles, namely the abdominal.
Trunk twists down exercises can do wonders for the tummy and help you set out to develop the coveted six pack abs. These exercises should be done slowly, steadily and regularly. Start doing it with a few repetitions at first and gradually increase the repetitions.
Torso twists permanently
Stand up straight with your feet shoulder-width apart. Place your hands behind your head, elbows pointed out. Then turn the upper body 90 degrees to the left, as on the left side of the face, but you do not move your feet and legs, keep it straight forward. Stay back in this position for several seconds, pull abs, then to the starting position. Repeat this movement on the left side, 15-20 times. Then the same on the right side. Remember to switch position and hold for several seconds before returning to the center. Perform this exercise slowly, not rush through the motions.
Torso twists Meeting
Another way to do this exercise, turn the trunk to stay as flat on a bench, feet firmly on the floor shoulder-width apart. Post a bar or a long stick over his shoulder and hold her arms stretched around them. Then you rotate your torso to the left, as if you try to look over the shoulder. Twist as far as possible, without the lower body. Attract and hold the position for a number of oblique muscle, and 3. Then slowly return to the center. This is one repetition. No 15 reps for this first left then right.
Lying trunk rotation can be achieved in other ways. Sit on the floor and knees slightly bent, holding a medicine ball in his hands. Lean back slightly until you feel a pressure in the abdomen, keeping your back straight and chest high. Turn the torso to the right and the ball hits the floor next to the hip drug. Then come back to center and turn left. Repeat this movement 10-15 times Breathe normally during the rehearsals. None of these repetitions 1-3 sets. Take breaks between each set.
Lying Torso twists
Distorted in this type of upper body movement, you will be asked to lie on the floor and knees bent. Post an exercise ball between your knees, straighten your arms, palms facing up. Raise your legs at an angle of 90 degrees, contract abs and hips rotate to the right, the knee to the ground. But do not touch the ground with his knees, with abs to his knees back to center position. Repeat this movement to the left. Make sure that your shoulders remain on the ground while.
Circle Waist
This exercise is needed to rotate the trunk in a circle. Stand up straight with your feet hip-width apart. Raise your hands straight and clasp them together. Bend your left, until your hands are parallel to the ground. You will feel your abdominal muscles stretch to the right. Hold this position for a second, then rotate forward so that the bottom surface. Slowly turn into a standing position. This circular movement of the trunk muscles working to digest. Do this 4-6 times for each hand alternately.
Trunk twists above should not be practiced in isolation. Side bends and twists strain can be combined for best results. Side bends are a great way to warm up before you turn your upper body and abdominal exercises. So go ahead, try these twists of the torso to be a part of your life, and then tire, love handles, weight gain, pot belly, etc. will become a thing of the past.
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