How to do the "Scissors" exercise for the press?

In the arsenal of adherents of fitness there are manyexercises that allow you to work out and tighten the muscles of the abdominal press. However, usually the training program consists of only a few, the most popular exercises. Over time, the muscles get used to them, and training becomes less effective. Guided by the desire to introduce a certain variety in their training, many people choose the "Scissors" exercise known from childhood. Let's find out how to properly perform this exercise, so that it brings the maximum effect.

Muscle work

Exercise "Scissors" is aimed at working outthe abdominal press, in particular its lower part. The middle and upper sections of the press also participate in the movement, but less actively. For the legs, the Scissors exercise is also effective, since hip flexors are connected to the work. The ileal-lumbar muscle is targeted. The role of synergists is played by such muscles: tailor, tensor of the broad fascia, comb, leading and straight muscle of the thigh. As the stabilizers of movement, quadriceps and abdominal muscles (straight, oblique and transverse) act.

How to do the Scissors exercise?

This exercise has four levels of difficulty. They differ only between the body and legs. The higher the level of the athlete, the less this angle and the more heavily loaded the lower section of the press. For a person with average physical training, the first two levels may seem too easy, but for many people they are the only way to master this exercise. These levels are for beginners, people who are recovering from injuries, as well as women in the postpartum period. Those who suffer from excess weight, it is also recommended to start with large angles, in order to protect your back from overload. So, consider each of the levels.

Zero level - 90 °

The starting position is lying on the back. It does not change depending on the level. If you work with your legs raised, it will be hard, you can grab hold of any fixed object. This may be the lower partition of the Swedish wall, the cabinet leg and so on. The main thing is that when performing a swing, this object remains motionless and helps the athlete to hold the lower back in the state pressed to the floor. Having adopted the starting position, you need to adjust your breathing. In general, before any exercise, it is recommended to breathe correctly 30-60 seconds. By the word "right" is meant deep (belly) and slow. The rhythm of breathing should prepare the body for the forthcoming work.

Having taken the initial position and having adjusted breathing,You need to raise your legs at an angle of 90 °. If you raise the straight legs is difficult, you can raise them in a bent state, and then straighten. Exercise is done with an angle of the legs, in which the back will not experience discomfort. If you have no trouble lowering your legs below 90 °, then you should immediately move to the next level. In fact, the press and feet are included in the work even with a straight coal.

Having taken the necessary position, you can proceedwork. The essence of the "Scissors" exercise consists in the simultaneous alternating crossing of legs from side to side. To raise legs too widely is not recommended. One inhalation and exhalation should have about two mahas with one foot, that is, there is no need to rush. Thoughts should be concentrated on the lower abdominal press, for which the exercise is performed. Having done the motion the necessary number of times (enough to tire the muscles by 80% in one approach), you need to return to the starting position and normalize your breathing. After a short pause (about 30 seconds), you can proceed to the second approach. 3-5 approaches 3 times a week will be enough to make the training bear fruit and muscles are not overloaded.

The first level is 60 °

Go to this level is necessary in the event that,If lowering the legs to the specified degree does not cause discomfort. Crossing of legs occurs in exactly the same way as in the previous level. If you raise your legs immediately by 60 ° it's difficult, you can start moving from 90 ° and gradually lower them.

The second level is 30 °

After a month of intensive training, ratherin total, you can go to this level. In this position, keep the lower back pressed to the floor more difficult, so it is recommended to put hands under it with the palms facing down. In the rest, the technique of execution does not differ from previous levels. For a change, you can try to do not only horizontal, but vertical mahi.

The third level is 10 °

Here everything is the same, only the feet are stillbelow, the press strains even harder. Having reached this level, it is recommended to increase the frequency of movement to 4-6 mahs for one breath / exhale. It is important to ensure that the legs are as straight as possible, and the socks are stretched.

Complicated variant

If the usual exercise "Scissors" is for youtoo simple, you can complicate it. The first option is to carry out the movement with the raised pelvis. To do this, from the original lying position, you need to go to the position of the "inclined birch", holding the pelvis and waist on the palms. The main thing is that when you swing your feet, your back should remain stationary. The second option - to lift the body of the body when performing "Scissors". The arms can be bent at the elbows, as when performing standard twists. Staying in this position for all approaches, you can additionally load the upper section of the press.

Variant "on the stomach"

Having mastered the classical exercise "Scissors" forpress, you can try a variation for the back, which is performed lying on your stomach. It is most convenient to do this exercise on a special simulator, but if desired, you can adapt for yourself and improvised means. The main thing is that their surface is quite tough. This version of "Scissors" allows you to work well the lower back, and also tighten the buttocks and the back side of the thighs. Thus, the classical exercise and the "belly" option are not mutually exclusive.

The benefits of the "Scissors" exercise

Since this exercise is performed withown weight, to overload the body, performing it, is quite difficult. In addition, "Scissors" do not require any additional equipment, special skills and a lot of free space. They can be performed by people of any age and level of training. It is noteworthy that the exercise is suitable for people with back injuries, and in some cases it is included in the rehabilitation program. The possibility of varying the load allows you to master the movement gradually, which will benefit the people with poor preparation.

"Scissors" are among the ten most effectiveexercises for the development of abdominal muscles and are complex, since the load is focused on the whole spectrum of muscle fibers. "Kindred" of this exercise is "Bike".