Curves away from the upright posture are insulated pull exercise, which has a significant role both in shaping the obliques, and the strength and stability in muscle torso belt as a whole. Movement is suitable for intermediate and advanced-training.
People with disc hernia and spinal curvature should carry curves with caution or under the supervision of coach / physiotherapist.
Obeliques, muscles Adam
Iliocastalis lumborum, liocastalis thoracis
Extras and dynamic stabilizers
Trapezius, upper & middle, upper and middle sector
Gluteus medius, Gluteus minimus, middle and outer (small) share
Options curves according to the used gear:
With a weight (dumbbell, dumbbell, pudovka, drive) - the most popular and most easily practicable option. The main synergist of the obliques are deep lateral flexor. The disadvantage of weighting curves is that the top half of the body (which is tilted) begins to act as a counter weight and relieve stress on existing muscles. That is why technology weighting to be applied with an amplitude of half a point lower, to a neutral position.
With cable (against constant resistance) - the curves with a cable made of the lower pulley. This technique involves focusing on opportunities for synergists working by removing the body from the reel. This eliminates the double burden that turns gravity on the inclined part of the body in a full range of motion.
With elastic / spring (vs. isokinetic, ie linearly increasing resistance) - in contrast to the curves of the pulleys or weight curves with increasing elastic resistance offer an extension of the amplitude. This means that at full amplitude the most difficult phase of the movement will be the second half, despite double burden that gravity sets in favor of training. However, this implies the use of power approach in an otherwise insulating pull exercise, and hence comes the risk of distortion of isolation and strain of the deep lateral flexor on the opposing side. Full amplitude in curve with elastics is an option for advanced-training and should only be applied after previous experience.
According to the amplitude:
Under all options, base of the spine - pelvis remains stationary. Curve is done in the upper part of the spine with movement clavicles.
With a full range - the backbone curves of the arc on the left (upper sector) to the arc on the right and vice versa.
With half amplitude in the lower section - the most used and safest amplitude (to stretch). The spine curves away in the top share in the direction of tension, followed by standing up to normal position.
With half amplitude in the upper section - the backbone curves away in the upper part, contrary to the direction of tension, followed by standing to normal position. The impact varies according to the selected device (weight / pulley / rubber band).
Preparation and implementation
Crouch, grab the weight with both hands and face a mirror.
Lower the weight off by tilting the upper part of the spine without moving further pelvis and his collarbone.
Stop the movement when your hand reaches your knees (mid-thigh high people).
Slowly return to starting position with an upright body.
Comments and recommendations
Perform slow movements and controlled with a clear point of suspension.
Do not change dramatically the movement from one direction to another. This can lead to stretching.
Feet remain fixed to the width of the shoulders, spine straight and head forward.
Fitness & Bodybuilding
By isolating movement away curves are in excellent exercise period for clearance and reduction of fat when you clean obliques can contribute to overall athletic appearance of the trainees.
Fitness and functional training
Use bends away with cables and dumbbells to get a base force and resistance in muscular torso belt. Consistent performance left and right side will reveal the power your balance.
For permanent application of this exercise, the program will remove bilateral strength differences and you're ready for more complex movements. Undoubtedly the best balance of power in the muscles synergists in curves with dumbbells away is crucial for both success and safety in the performance of all unilateral push / pulling movements.
The largest application for power lovers have trainee slow implementation of full range of bands. Any chiyting associated with changes in the lines hips / clavicles, here is irrelevant and useless.
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