Downloading press correctly: 5 major technical errors

The most popular way to pump up the cubes on his stomach is twisting. However, this exercise is not as simple as it may seem. If you do it wrong, the desired result will not be. In this article we will look at the five most common mistakes that prevent a perfectly flat stomach.

Problem 1: you rise too high

Curling - it's not the ups torso. When you go too high, you transfer the load from the rectus abdominis muscle on the hip flexors.

How to fix it

Focus on the edges of moving toward the navel. Lift the chest just a few centimeters - enough to stomach strain.

Problem 2: You are moving by inertia

You get less effect from twisting if in a hurry too. In this case, your movements are carried out at the expense of the pulse, rather than force, while the joints and back are an excessive burden and may even be damaged.

How to fix it

Ensure that the movements were smooth. At the end of each twisting Hold back on the floor. Slow down before you take the next repetition.

Problem 3: You jerks neck

You do not want to hand helped you curl? Especially since it is not necessary to carry part of the load on the neck.

How to fix it

Imagine that during the entire twisting between the chin and chest clamped apple. This will ensure the correct position of the neck. You can also cross his arms or fingers positioned around the ears (elbows at this point the forward).

Problem 4: you relax, when he let down

Many are working vigorously on the way up, and then relax on the way down. If you do the same, then you do exercise only half.

How to fix it

Squeeze your abdominal muscles while moving up and just keep this voltage during the downward movement. Focus on how to slowly lower the body, not to throw it.

Problem 5: you hold your breath

Depriving the body of oxygen, you get significantly less of twists.

How to fix it

Exhale during the upward movement, and you will automatically inhales during the downward movement. Bonus: intense exhalation during twisting will also involve the deep abdominal muscles.

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