What are the risks of hull lifts and how to make them safe. Exercises for the press on the horizontal bar, technique for performing the complex

Exercise Description

Lying Upper Body Raise
(eng.Crunch)
Exercise technique
Exercise type:
Motion :
:	open
What muscles work
Target muscles:
Subsidiary muscle:
Performance
Inventory:
Execution options:	Classic crunches on the floor reverse crunches options with fixed legs
Complexity:
Advantages:
Effective Abs Exercise for both the novice and professional does not require a lot of sports equipment.
Flaws:
without an effective training result you cannot see

In an exercise with raising the upper body on the back, they work as mobilizers. It is helpful to include exercise options in any exercise program for developing your abdominal muscles. (Note: Inelastic extensor muscles of the back, such as the erector spine, will not allow for maximum contraction and full range of motion.)

Raising the upper torso while lying on your back with bent legs

Exercise characteristics

• Additional exercise
• Isolated
• Traction
• With own body weight
• Beginner and advanced fitness levels

Brief description of the exercise

Lift your upper body slowly. Lift your shoulder blades off the floor, and leave the lower back still. Pause, return to starting position and repeat the exercise. (Keeping your arms crossed on your chest will make the exercise easier, but without the support of your head with your arms, unnecessary tension in your neck muscles will not be relieved.)

Stabilizing muscles

• Abdominal muscle group.
• Neck: Sternocleidomastoid muscle.

INITIAL POSITION

• Lying on your back with your legs bent at the knees with your feet on the floor.
• Hands behind your head.

• Do not move your neck or chin when doing the torso lift. Keep your chin slightly down and neutral with the cervical spine.

• Do not use the strength of your arms to lift your torso. Use an isolated movement of the abdominal muscle for this.

• Don't slouch. Keep your chest straight and your shoulder blades pulled together.

Lying on your back with bent legs

The supine torso lift has a bad reputation mainly due to improper technique. But, if done correctly, it is effective for advanced trainees. Pay attention to the quality of the movements, not the frequency of the repetitions.

Lying on your back with bent legs

Exercise characteristics

• Main exercise
• Combined / multi-joint
• Traction
• Open circuit
• With own body weight
• Intermediate to advanced fitness levels

Brief description of the exercise

Lift your upper body slowly. Finish lifting and bending your torso by pulling your upper torso towards your knees. Pause, slowly lower yourself to the starting position and repeat the exercise.

INITIAL POSITION

• Lying on your back with legs bent at the knees, feet pressed to the floor.
• Hands behind your head.
• Keep your neck in a neutral position.
• Maintain abdominal tension at all times.

Tips for correct exercise technique:

• Do not use the force of inertia. Perform a slow, controlled movement at full amplitude.

• Do not move your neck or chin while lifting your torso. Keep your chin slightly tilted down and in a neutral position in relation to the cervical spine.

• Do not use the strength of your arms to lift your torso. Must be used to perform an isolated movement of the abdominal muscles

• Don't slouch. Keep your chest straightened and your shoulder blades brought together.

• Exhale as you move up.

• It is preferable to do fewer reps without fixing the lower limbs than more reps with a partner or fixed legs. Holding your legs will generate an inertial force as your speed increases, leading to increased stress on your lower back as you lift your torso. This can injure the lower back.

Motion analysis	PHASE 1 First plus or minus 30 ° amplitude of trunk movement	PHASE 2 Remaining range of motion, including raising the lower back
	Spine	Hip
Directions of movement in the joints		Up - flexion, Down - extension
Mobilizing muscles	Rectus and oblique abdominal muscles	Iliopsoas, Rectus femoris
Stabilizing muscles	Neck: Sternocleidomastoid muscle Shoulders: Serratus anterior muscles, Rhomboid muscles and lower trapezius muscles	Neck: Rectus and oblique muscles of the abdomen, Sternocleidomastoid muscle Shoulders: Serratus anterior muscles, Rhomboid muscles and lower trapezius muscles

With the right workouts, you can get rid of the belly in 4 to 12 weeks. The effectiveness of training will increase markedly when combined with appropriate diets. In pursuit of a beautiful figure, you need not only to choose which exercises to remove the belly, but also remember about health, therefore, in the case of diseases of the spine or cardiovascular system, prior to training, you need to consult a specialist doctor. Having good physical training, you can perform up to 6 exercises at once with two to three sets of up to 15 repetitions in each, but for the rest, 2-5 exercises with one approach are enough.

Before each workout, you need to warm up different muscle groups, for this you can perform jumps, bends, turns. Stretching is mandatory after training.

Exercises to remove belly in 2 weeks

Sitting on the floor, bring your legs up to your chest without touching the floor with your toes facing forward. At the same time, the arms are bent at the elbows, and the palms lie along the body. On exhalation, fold the body back, leaning on the elbows, and straighten the legs slightly forward so that the lower leg remains parallel to the floor.

1. Strengthening the upper press

Lying on your back with legs bent at the knees, put your hands under your head. As you exhale, make a lift, straining the press and stretch your chin forward. In this case, the elbows should be spread apart, and the feet should be pressed to the floor. While inhaling, we relax and return the body to its original position.

1. Strengthening the lower and upper abs

Raise the legs bent at the knees, lying on your back, so that the lower leg remains parallel to the floor. Relaxed hands lie along the body, palms down. As you exhale, lower your legs bent at the knees down, without touching the floor with your feet. On inhalation, return the body to its original position.

1. Strengthening the oblique abdominal muscles

Lying on your right side, lean on your forearm and bend your knees. Straining your abs, lift your hips until a straight line forms from the top of the head to the very toes. Repeat the exercise for the left side.

1. Strengthen your oblique abdominal muscles and upper abs

Lying on the right side, focus on the forearm. In this case, the body is located perpendicular to the legs. Now we bend our knees. Straining your abs, lift your hips until a straight line forms. The left hand must be raised up. Then lower it and reach for the right side of the chest, the head also stretches after the hand. At the same time, the pelvis is motionless.

Return to the starting position, lie on the other side and do the exercise for the right arm.

1. Strengthening the upper and lower abs, as well as oblique abdominal muscles

Lying on your back, put your hands under your head, raise your legs and bend them at the knees, maintaining an angle of 90 degrees. As you exhale, straighten one leg, but do not put it on the floor. Make a lift of the body and reach with the opposite elbow to the bent leg. Do the exercise for each side.

1. Strengthening the upper abs and oblique abdominal muscles

Lying on your back, put your hands under your head and raise your legs bent at the knees at 90 degrees. On exhalation, lift the body (head and shoulder blades), while with outstretched arms you need to reach first to the outer side of one thigh, and then the second.

1. Strengthening the oblique abdominal muscles

Lying on your right side, extend your right hand forward perpendicular to the entire body, palm down. Put your free hand, that is, your left, on the floor. On exhalation, lift the body (shoulders and legs), trying to connect the shoulders and straight legs. Repeat for the left side.

1. Strengthening the abdominal muscles (oblique, upper and lower)

Lying on your side, rest on the lower hand (the hand rests with the palm down perpendicular to the body), and put the upper one under the head. As you exhale, raise your body and at the same time pull your legs to your chest. Run as many times as possible and repeat for the second side.

1. Strengthen your obliques and upper abs

Lying on your back, put your hands under your head, bend your legs at the knees and turn to the right side. On exhalation, tighten the press, and lift the body (head and shoulder blades), while the chin stretches forward. On inhalation, lower the body to the starting position.

1. Strengthening the lower press

Lying on your back, put your hands under your head and bend your knees, lightly touching the floor with your toes. As you exhale, tighten your abs, and straighten your legs only at the knees, maintaining an angle of 45 degrees.

1. Strengthening the oblique abdominal muscles

Lying on your back, rest on the floor with your legs bent at the knees, clasp your hands with a lock and stretch them forward. As you exhale, lift the body and stretch your hands to the outside of the thigh. Relax the abs, but do not touch the floor with the body, then strain the abs again, and stretch. Perform a "spring", stretching your palms between your knees. Run the "spring" by pulling your arms to the left.

1. Strengthening the upper and lower abs

Lying on your stomach, lean on your bent arms. The location of the hands is above the shoulder joints, the socks rest on the floor, the legs are straight. On exhalation, lift the body off the floor, resting on the elbows and socks.

Morning exercises are a quick way to flatten your belly

Every morning you need to do some simple exercises.

1. Lying on your back with legs bent at the knees, do lifts (exhale - rise, inhale - to the starting position).
2. Continuing to lie on your back, press your hands to the floor and lift your legs, keeping them straight (exhale - rise, inhale - to the starting position).
3. Lying on your back, raise your legs to get a right angle, and perform body lifts (breathing technique is the same).
4. From a prone position, perform twists, while the legs should be crossed in Turkish style.
5. With legs bent at the knees and hands clasped behind the head, lift the body. In this case, the elbows should alternately reach the knees.

For a visible effect, after 2 weeks, it is enough to perform the exercises 15 times, gradually increasing the load.

Fitness complex - exercises for a flat stomach

In addition to morning exercises, there are more serious exercises to remove the stomach, they are performed up to 3 times a week.

Exercises for a flat stomach in a week. Express course

To achieve the dream of a slim figure, dieting is not enough. To get the result in a week or two, you need to perform special exercises for a flat stomach, observing the rules: exercise only after eating, but not earlier than 2 hours later, use loose clothing for training and use all your willpower.

• Exercise 1

Lying on your back, raise your legs bent at the knees, you can put them on a high object. Then make 10 lifts of the body from the floor. The break between sets should be no more than a minute.

• Exercise 2

Kneel down on your back. When lifting, touch the heel with your hand. For the right hand, the right heel, for the left hand, the left.

• Exercise # 3

Standing on all fours as you exhale, draw in your stomach, fix the position for 4-7 seconds and take a slow deep breath, letting go of your stomach. Up to 7 reps per set.

• Exercise 4

Rotation of the hoop. Duration - 20 minutes daily.

• Exercise # 5

It is performed lying on your back. Raise straight legs up. Alternately, bend your legs to the left and right up to 100 times per set.

] Exercise Description

Lying Upper Body Raise
Twisting (eng.Crunch)
Exercise technique
Exercise type:
Motion :
Kinematic chain:	open
What muscles work
Target muscles:
Subsidiary muscle:
Performance
Inventory:
Execution options:	Classic crunches on the floor twisting with rotation twisting on a bench with a downward slope twisting on the block reverse crunches options with fixed legs Crunches in the simulator Fitball crunches Twisting with body turns Twisting with turning the body Twisting with lifting the body on an incline bench Double twist Two-stage twisting Diagonal twist Straight twist Combined twisting Side crunches Reverse curl on the ball
Complexity:
Advantages:
Effective Abs Exercise for both the novice and professional does not require a lot of sports equipment.
Flaws:
without an effective diet, the result of training cannot be seen

In an exercise that lifts the upper torso on the back, the abdominal muscles act as mobilizers. It is helpful to include exercise options in any exercise program for developing your abdominal muscles. (Note: Inelastic extensor muscles of the back, such as the erector spine, will not allow for maximum contraction and full range of motion.)

Raising the upper torso while lying on your back with bent legs

Exercise characteristics

• Additional exercise
• Isolated
• Traction
• With own body weight
• Beginner and advanced fitness levels

Brief description of the exercise

Lift your upper body slowly. Lift your shoulder blades off the floor, and leave the lower back still. Pause, return to starting position and repeat the exercise. (Keeping your arms crossed on your chest will make the exercise easier, but without the support of your head with your arms, unnecessary tension in your neck muscles will not be relieved.)

Stabilizing muscles

• Abdominal muscle group.
• Neck: Sternocleidomastoid muscle.

INITIAL POSITION

• Lying on your back with your legs bent at the knees with your feet on the floor.
• Hands behind your head.

• Do not move your neck or chin when doing the torso lift. Keep your chin slightly down and neutral with the cervical spine.

• Do not use the strength of your arms to lift your torso. Use an isolated movement of the abdominal muscle for this.

• Don't slouch. Keep your chest straight and your shoulder blades pulled together.

Lying on your back with bent legs[

Lying on your back with bent legs

Exercise characteristics

• Main exercise
• Combined / multi-joint
• Traction
• Open circuit
• With own body weight
• Intermediate to advanced fitness levels

Brief description of the exercise

Lift your upper body slowly. Finish lifting and bending your torso by pulling your upper torso towards your knees. Pause, slowly lower yourself to the starting position and repeat the exercise.

Initial position

• Lying on your back with legs bent at the knees, feet pressed to the floor.
• Hands behind your head.
• Keep your neck in a neutral position.
• Maintain abdominal tension at all times.

Tips for correct exercise technique:

• Do not use the force of inertia. Perform a slow, controlled movement at full amplitude.

• Do not move your neck or chin while lifting your torso. Keep your chin slightly tilted down and in a neutral position in relation to the cervical spine.

• Do not use the strength of your arms to lift your torso. Must be used to perform an isolated movement of the abdominal muscles

• Don't slouch. Keep your chest straightened and your shoulder blades brought together.

• Exhale as you move up.

• It is preferable to do fewer reps without fixing the lower limbs than more reps with a partner or fixed legs. Holding your legs will generate an inertial force as your speed increases, leading to increased stress on your lower back as you lift your torso. This can injure the lower back.

Motion analysis	PHASE 1 First plus or minus 30 ° amplitude of trunk movement	PHASE 2 Remaining range of motion, including raising the lower back
	Spine	Hip
Directions of movement in the joints		Up - flexion, Down - extension
Mobilizing muscles	Rectus and oblique abdominal muscles	Iliopsoas, Rectus femoris
Stabilizing muscles	Neck: Sternocleidomastoid muscle Shoulders: Serratus anterior muscles, Rhomboid muscles and lower trapezius muscles	Neck: Rectus and oblique muscles of the abdomen, Sternocleidomastoid muscle Shoulders: Serratus anterior muscles, Rhomboid muscles and lower trapezius muscles

Lying torso lifts are not lifts, but twists. From the side it looks as if a person lifts the body, lifts his shoulders off the floor, and therefore the exercise is called by first impression. In fact, the shoulders are lifted as the rectus abdominis muscle contracts and the lower ribs are brought up to the pelvic bones. The exercise is available for beginners and professionals, but doing it correctly is a whole art.

In modern bodybuilding gloss, refusal to train the press is often promoted. Indeed, the rectus abdominis is loaded when we pull the deadlift, or squat, and stretched when we do the technically correct bench press.

Now let's imagine a beginner. For now, he crouches with a mop stick to develop a skill. Pulls her for the perfect angles. Presses - an empty bar. He lacks flexibility, and that's perfectly normal. It will not be possible to "pump" the press simultaneously with the study of basic exercises.

Why download it

For beginners, and practicing "for themselves and for health", training the press performs the following functions:

• Helps relieve stress from the spine in basic exercises. A strong press will take on some of the weight of the bar, it is advisable to make the press strong before the bar becomes heavy;
• Relieves back pain due to muscle spasm;
• Looks better aesthetically than a round belly

Security officials swing the press to avoid injuries due to hypertonicity of the back. Runners - for greater stability of the body during movement and more efficient leg work. Bodybuilders are for beauty. And losing weight - to exhaustion, and this is just wrong. The rectus and transverse muscles are just enough to tone;

When

If the workout is strength, it is worth doing light abdominal exercises at the beginning, during muscle activation. This means training with basic exercises. Then a couple of sets of hyperextension and a couple of sets of crunches will help warm up, increase mobility, and “turn on” your core muscles before you put the barbell on your shoulders and start squatting with it. By the way, such a warm-up is also good for bench press and deadlift. But activating the abs and training it are two different things. Usually, power workers 1-2 times a week also perform twisting with weights in order to work out the rectus muscle.

It makes sense for fitnessists to do crunches at the end of the session. This will allow you to work out the rest of the muscles with high quality, and not to miss the press, because if the program is already installed, you will not break it.

Important: Abs workout cannot be a "hitch" for most people. Strength training should be completed with light walking, fitness training - perhaps also with stretching, if there are no contraindications. Those who want to develop strength pull the muscles on a separate day. The purpose of the cool down is to improve tissue circulation and recovery. Twisting won't help here.

Opinions were divided. Some athletes believe that the abs are something like the muscles of the calves, it must be trained every day, since it is hardy, and does not respond well to traditional movements for hypertrophy. Others - that the press needs to be worked out like the rest of the muscles. For "cubes" - with weights or the inclusion of static modes, but not every day, but through training. For relief - in a multi-repetitive mode, and every other day. Still others believe that one ab workout per week is enough, but it must be heavy.

Some train their abs at home every day, as previously recommended in martial arts and athletics. In fact, the result and style of training depends on the individual characteristics of the structure to a large extent. You can try different options and track what gives the best result.

Lifting options

Raising the house on the floor

For beginners - option 1

1. Lie on the mat, fingers to the ears, heels 20-30 cm from the buttocks, the feet are pressed to the floor, the lower back is also tucked up;
2. Draw in the stomach even more and bring the lower ribs to the pelvic bones;
3. In proportion to the force of twisting on exhalation, raise the body;
4. Do not "throw" it up with inertia, but work as much as the strength of the muscles allows

Continuing - option 2

1. Lie on the mat and take the starting position as in the previous version;
2. Pull in your stomach, press your lower back to the floor, tear your heels off the floor a few centimeters;
3. Keep your feet in balance;
4. Twist the lower ribs to the pelvic bones, do not pull the head up;
5. Climb to an accessible height, do not change the angle at the knees and hips;
6. Gently lower yourself as you exhale. Do not "push" the anterior abdominal wall so that it takes the shape of a ball

For those with back pain - option 3

This option is safest for back pain from a sedentary lifestyle and overwork:

1. Lie on the floor next to a sofa or chair
2. Put your heels on a sofa or chair, the angle at the knees should be straight;
3. Twist, that is, bring the lower ribs to the pelvic bones, exhaling quite sharply;
4. Perform the required number of repetitions;
5. Make sure that the pelvis does not move and the lower back lies on the floor

Important: talking about a training plan "for everyone" does not make sense. Usually they start with 3 sets of 10-15 repetitions, and adjust the load as their own practice shows. For some, daily activities are really suitable, for others only 2-3 times a week. Track your own results.

Hall options

This option is strictly intended for people without lumbar hyperlordosis in a calm state. If you just stand and see a large deflection, you should not do the exercise in a Roman chair, it is better to do a simple straight twist on a rug, or work on a block trainer.

The movement is done like this:

1. The feet are located in the retainers;
2. The buttocks "sit" on the bench, the body is upright;
3. Pulling up the stomach, you need to tilt the body back as far as possible;
4. Then actively bring it back, twisting;
5. Bringing the ribs to the pelvic bones occurs on exhalation;
6. Hands can be freely placed along the body, or fixed in front of the chest, or "fingers to ears";
7. Gripping the head with a finger lock is prohibited

The Roman chair is an option for physically healthy people who do not have back problems.

Rise on an incline bench

This option is more democratic, in addition, beginners can choose the minimum angle of inclination so as not to get injured.

The rise technically looks like this:

1. Place your knees on the rollers of the simulator, and fix the ankles in the stops;
2. Hands must either be placed freely along the body, or fingers must be brought to the temples;
3. Next, the stomach is pulled in, and the lower ribs are brought to the pelvic bones, performing all repetitions in this style;
4. This option can be performed in a small amplitude, lying with your back on a simulator bench.

Machine angles and load severity

The greater the angle of the incline bench, the more difficult it is to technically correctly raise the body. Angles greater than 15 degrees are not recommended for beginners. Otherwise, beginner athletes transfer part of the load to the hips, or "stand up" due to the force of inertia.

Important: angles over 50 degrees are considered accessible only to physically very strong athletes.

What to look for

These tips will help you pump your abs more efficiently:

1. There is no need to climb sharply to great heights. It is enough just to twist to the available amplitude, especially since you should not chase the back angle for overweight people;
2. You should carefully bring the pelvic bones to the lower ribs as you exhale, and descend as you inhale, and not hold your breath at the top;
3. You can put an extra piece of foam rubber or a mat on the clips if there is a need for protection from bruises;
4. It is better to take the burden in hand. If you hold it in front of you, it will be easier, but you will need to monitor the work of the legs;
5. It is easier for many to learn to work without weights, but at the pace of "rising by 5 counts, pause, lowering by 5 counts." This is also effective for increasing the load.

You can swing the press on a Roman chair in any yard, and on an incline bench - where there are playgrounds with outdoor gyms. But for most people, getting started and crunching on the floor will be enough. Exercise regularly, eat well, and your abs will be in shape.

The torso lift is a basic abdominal exercise. An alternative name for the exercise is trunk flexion.

Like any other exercise for the press, lifts work out the entire complex of abdominal muscles at once. The greatest load is received by the upper and middle section of the rectus muscle. This mechanical exercise is very similar to crunches, except that it involves lifting the middle of the body off the floor.

Abs workout: why, when and how many times

Let's take a look at the main points related to the features of the press and analyze several options for the exercise.

Why download the press

For instance:

• To keep the belly flat and not round.
• To reduce stress on the spine, to prevent back pain.
• For more abdominal muscle strength, which will definitely come in handy in life.

When

It is best to do core raises at the end of your workout along with other abdominal exercises. At the beginning of classes, it makes no sense to train the press. There are many more important exercises ahead, in which you need to follow the technique. Let's leave the energy for them.

Do not confuse abdominal exercises with hitching. These are self-directed exercises aimed at a specific muscle group. After them, you also need to stretch.

How many times do you need to train the press

Opinions vary. Someone trains the abs every day. Someone once a week. The best option is purposefully twice a week. In general, torso lifts are a very variable exercise, so it can be done both daily at home in a light mode, and vigorously twice a week.

Torso lift options

Raising the house on the floor

Option 1 (simpler)

Prepare a fitness mat. Put it in a warm room, exclude drafts:

1. We lie on our back, press the lower back to the floor, bend our legs slightly at the knees. We fix our hands behind the head or on the chest. Raise the elbows to the sides.
2. We start bending the torso from the head. Stretch your chin towards your chest. Someone needs such a performance. For some, you need to stretch further so that the back comes off the floor following the head and neck.
3. Get to the highest point possible for you and go back. Do 10-15 reps, depending on your fitness level.

Option 2 (harder)

We lay down on the rug:

1. The legs are slightly bent at the knees and raised above the floor to an angle of 45-60 degrees. You can cross them. We recommend that you do not raise your legs to a right angle with the floor, otherwise the whole point of raising them disappears.

Option 3 (the safest for the lower back)

Stele the rug:

1. We lie down with our feet to the sofa or chair so that we throw our legs on it, bent at the knees at 90 °. This is a very comfortable position for pumping your abs, as your legs will be locked in place.
2. We repeat paragraphs 2 and 3 from the previous version.

The training plan is very individual for everyone. Usually, the exercise is performed in 2-3 sets of 12-15 repetitions. Since there is no burden here, you can do it more times.

Lifting the torso from a prone position can be done daily, gradually increasing the number of times. We work through burning and muscle pain. Your back shouldn't hurt.

Exercise in the gym

On a Roman chair

The Roman chair is more of an exercise than an exercise machine. The bottom line is this: the legs are placed in special stops, the pelvis is on the seat, and the body can be tilted back and down without the risk of falling.

Today you can find a lot of modifications of Roman chairs, on which the body is lifted. Some of them look like an incline bench for the press (usually an incline of 30 degrees), the rest are simulators for hyperextension.

Let's start with the classic version, when the back has no support under it:

1. Set the desired distance from the chair to the footrest. The correct distance is when the rollers are located on the ankle, and not on the lower leg.
2. We lie down face up. Hands can be left behind the head, or crossed over the chest.
3. We go back. Someone says that you should not bend your back, someone, on the contrary, advises you to do it. If you can do the exercise with a straight back and it doesn't hurt you, do it. If it hurts, try rounding your back.
4. Lower yourself so that your torso and hips are in a straight line. It makes no sense to go even lower.

On an incline bench

The same technique works for the reclining Roman chair. Fasten the bench to the wall bars, if it is a stand-alone unit, or adjust the backrest angle of 30 ° in a Roman chair:

1. We fix the legs in special stops, the rollers should hold on to your ankles. There should also be bolsters under the heels.
2. We lay down with our backs on the bench. The head should be below the pelvis.
3. Hands behind the head or on the chest. We begin to rise to the knees. You can reach your knees, you can stop earlier - be guided by your well-being.

Your task is to do 2-3 approaches 12-15 times without weight or more. If you are going to use weights, reduce the number of repetitions to 8-10, depending on the severity of the weight. The exercise can be done 1-2 times a week.

Different angles and load severity

The greater the angle of inclination of the bench, the harder it is to lift the body. And the less the danger to the lower back. 15 ° is the initial tilt. It's already hard to work on it, this is the norm.

Angles of 45 and 60 degrees provide a heavier load. You can work even without weights.

Remember that the upside-down position is dangerous with high pressure surges, which are accompanied by darkening in the eyes, dizziness, and tinnitus. The older you are, the stronger these sensations will be. Be careful with the angle you choose, for most lifts at a 30 ° angle are best.

What to look for

The nuances are as follows:

• We keep the weight between the back of the head and the neck, if we use weights.
• We rise as we exhale, we descend as we inhale.
• You can put weight on your chest - it will be easier and safer.
• If the bolsters leave bruises (for girls), place a piece of foam rubber.
• You can do full tilt or partial.

Raises of the torso on a Roman chair can be done in any yard where there are 2 pipes of different levels standing parallel to the ground (on one to sit, to fix the legs under the second).