Want to get rid of ugly folds on your stomach and develop a press, then pay attention to the exercise fold. It gives a load on the entire rectus abdominis muscle, but the back does not over-strain. Due to its efficiency, the fold can replace two types of twists.
Exercise fold on the press
Exercise is quite difficult and for beginners it will be too much, as it will have to hold the position, relying only on the buttocks due to muscle tension. If you are interested in how to learn how to do an exercise fold, then it is important to disassemble the correct technique of execution. Place yourself on the floor, stretching out straight legs and arms. Practically simultaneously raise your legs and try to touch your hands to your feet. The legs need to be slightly bent at the knees. An important point - twisting should occur due to the press. From the side the body will look like the English letter "V". After fixing the position, slowly return to the PI. If you want to increase the load, take extra weight, for example, a dumbbell . Another option for increasing the load, which can overpower these professionals - do not lower your arms and legs after doing the crease.
Exercise fold standing
This version of the exercise is aimed at stretching the back and back of the legs. In addition, there is a good stretching of the spine, which helps get rid of pain. To make a fold, put your feet together so that the bones touch each other. Press the abdomen into the hips and tilt, slightly bending the knees. Embrace your ankles, and more advanced athletes can try to put their fingers under their heels. Continuing to bend, try to connect the elbows to the calf muscles. It is important that the neck is relaxed. Hold the position until it is comfortable, without holding your breath .