Lower back pain? Is twisting forbidden? This technique will help!

 

And about the benefits of strong abs you probably heard. Once again we should repeat that this muscle group, occupying the central place on the human body, is of such importance in our sport. As you know, we bodybuilders practice power exercises in repetitive mode, which no other sport does. There, the abs have to work dynamically, bending and tilting the body time and again. However, only bodybuilding requires unheard of static power from the abs. You see, during our rocking workout the abs are holding different body positions for a long time, and in many exercises athletes manipulate barbell weighing up to one and a half or two centimeters. Even in pull-ups, the static power of the abs plays a critical role. Inexperienced beginners are usually in a state of utter amazement when, having pumped up their abs, they suddenly discover that previously impossible pull-ups have suddenly become a mere trifle for them.

 

Yes, the abs are the main element of the muscle corset of the waist. On the one hand it is the muscle that immediately tilts an athlete's body while performing breathtaking acrobatic tricks. On the other hand it is the abs that try hard to resist body tilt when you "bomb" sets of heavy squats in the spirit of bodybuilding...

 

The experience of our sport proves that the first thing a bodybuilder needs is a strong abs, equally strong in both dynamic and static positions. Then the lifter is assured of a guaranteed progress in working weights in all exercises, isolation and basic exercises. Even on the bench press you will achieve better power results. Trust us!

 

You probably already tried squatting. You've taken up twisting and... Exactly! Your lower back began to ache...

 

As a consolation, you are not the only one. Time has made an inexorable amendment in the life of mankind. From now on, our way of life has become sedentary. We sit for long hours at work, then sit at home watching TV, sitting in the car, bus and subway car. Meanwhile, the sitting position is physiologically harmful for humans. It is no accident that nature has forbidden our distant relatives primates to sit. If they do sit, they squat, keeping their lower back straight. And we, humans, sitting down as if on a comfortable chair, give our body an unnatural bend. After hours of stress and strain, our lower back weakens. That's where the back pain from doing ab exercises comes from.

 

So? Give up on the dream of "cubes," or even a rocking muscle? (But how else, if with weak abs any strength training turns into a deliberate botch?)

 

No! And again no! We offer you an innovative abdominal muscle training program, designed precisely for a sedentary lifestyle! It consists of unique exercises, which do not put much strain on the lower back! Such movements are new to bodybuilding. However, scientific and technological progress, it seems, very soon will make them the basis of our methodical arsenal.

 

Be that as it may, follow the instructions exactly! The circular method and the alternation of complexes are subordinated to the same task - to free the lower back from the monotonous and destructive loads. One more thing! In the name of the health of the lower back, do not use any additional weights! Instead, set endurance records! Do as many reps as you can! Up to fifty! And this is not the limit!

 

Additional Information:

 

Intervertebral disc herniation

Sports spine injury - treatment

EXERCISE PACKAGE

Circle 1:

 

Kimura to "failure"

"Scissors" up and down until "refusal"

"Plank" 30 seconds.

Lap 2:

 

Slide curls to "failure."

"Scissors" to "no"

"Plank" sideways for 30 seconds.

Lap 3

 

Turns to the leg until "refusal

Shadow fight sitting up to "no"

"Plank" sideways for 30 seconds.

INSTRUCTIONS

 

Pump your abs 3 times a week, 1-2 days apart. The workout includes 3 "circles" that should be performed one after the other without rest. At first, do only 1 cycle of 3 "laps." As your strength and endurance grow, add extra "laps" first, and then whole cycles. When you have completed 4 cycles, it will mean that you have done almost 40 sets, which is twice the normal "norm" of classic twists and other similar exercises.

 

KIMURA

 

KIMURA

START: The exercise comes from Japan. You assume the starting position for the normal twists, and then clutch your hands firmly in front of your chest.

 

EXERCISE: With your body slightly elevated, twist your body sideways one by one until your elbow touches the floor.

 

TIP: TO REDUCE TENSION ON THE WHOLE BACK, LET YOUR BODY BELOW THE FLOOR ALWAYS BETWEEN ROLLING.

 

"SCISSORS UP AND DOWN

 

"SCISSORS" UP AND DOWN.

START: You are used to doing this exercise in the longitudinal plane, but here you will be lifting your straight legs straight up.

 

EXECUTION: Lift your straight legs above the floor and then alternately lift one leg and the other to the ceiling. Hold the other leg in the air.

 

"PLANKA"

START: Lie on your stomach on the floor. Next, bend your arms and rest your elbows on the floor.

 

EXERCISE: Lift your straight body above the floor and assume a resting position on your elbows and toes. Keep your body perfectly straight statically for 30 seconds.

 

SLIDE CURLS

 

SLIDE TWISTS

START: Assume the same position on the floor as for normal twists.

 

EXECUTION: "Twist" your body toward your knees. Your palms should slide over your hips as you do so. Without taking your palms off, return to the starting position.

 

THE CONTACT OF THE HANDS WITH THE HIPS RADICALLY CHANGES THE BIOMECHANICS OF TWISTS, REDUCING THE LOAD ON THE LOWER BACK.

 

"SCISSORS."

START: Take a supine position on the floor.

 

EXERCISE: Rhythmically move your straight legs apart and together, keeping them weighted down.

 

If putting one foot in front of the other makes your waist flip off the floor, do a simple foot straddle.

 

"PLANKA BOTTOM

START: Take a supine position on the floor.

 

EXERCISE: Straighten your body and assume the position of resting on the elbow of your supporting arm and the foot of the same name. Hold the position statically for 30 seconds. Do the exercise the other way.

 

Do not allow the body to "sag" at the waist. Keep the body "in line" with the legs

 

BOTTOM BOTTOM BOTTOM

START: Get into a face up position on the floor. Put your hands behind your head. Lift your straight legs slightly above the floor, keeping your lower back in firm contact with the floor.

 

EXERCISE: Lift straight leg vertically up. At the same time, lift your torso and turn to the side, trying to bring the knee of the raised leg and the opposite elbow together. Return to the starting position and repeat the movement to the other side.

 

If the exercise does not come out in any way, clasp your hands together in front of your chest. This will make the movement easier.

 

SHADOW FIGHTING SITTING

 

START: With your knees bent, raise your feet above the floor and balance your stance. Clench your fists and hold them in front of you.

 

EXECUTION: Strike the invisible opponent with powerful alternating blows with your right and left hand, turning your body in the direction of the blow.

 

THE FIRST THING TO DO IS TO LEARN HOW TO KEEP YOUR BALANCE. AND ONLY THEN ADD BLOWS WITH YOUR HANDS.