Скручивания на наклонной скамье: 5 вариантов сложности

My website: Your Trainer - http://tvoytrener.com Sports nutrition store: https://tvoypit.com Order an individual set of exercises: http://tvoytrener.com/sotrydnichestvo... 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 Load is indicated on a 10-point scale (total load is summed up) Press 10 (high) Total load / exercise type 10 (weak) / isolated Restrictions for injuries / illnesses / pain Risk level is indicated on a 10-point scale Lower back pain 5 (can try) Hernia or protrusion 4 (can try) Osteochondrosis 3 (risk is there, but small) Exercise description Twisting on an inclined bench is a basic exercise for training the press. It allows you to do many variations, different in their impact and severity. This exercise is suitable both for the beginning of any workout (as a warm-up) and for its end. Main features 1. The higher the incline of the bench, the harder it is to do this exercise (all other things being equal). 2. Your task is to twist as much as possible (hunch your back) so that the abs work. If you rise with a straight back, then it is not the abs that will work, but the iliopsoas muscle. 3. You can either lower yourself completely onto the bench (while stretching your abs) or not lower yourself all the way. In the second case, the amplitude will be smaller. However, the abs will work faster and harder. 4. You can use a barbell disc as a weight. You can place it either on your chest (a simpler option) or behind your head (a more difficult option). 5. If you want the iliopsoas muscle to be turned off and only the abs to work, then do not lift your lower back off the bench at all. But only twist your back in the thoracic region. Although I do not see anything wrong with working extraneous muscles in this exercise. 6. If you still find it difficult to do this exercise, then cross your arms on your chest. Or grab the edges of the bench with your hands. It's easier that way.