Frog pull-ups or "frog exercise" is one of the varieties of twisting on the press. It will help to flatten the stomach, tone the muscles and add variety to the usual workout. Exercise has the two most common variations.
The frog, like any other abs exercises, uses all the abdominal muscles at once. The greatest load gets the rectus muscle. With good development, it is the segments of this muscle, separated by tendon jumpers, that form cubes. In men, the cubes are more visible due to the lower amount of subcutaneous fat. It is more difficult for women to achieve a traced relief, however, if desired, there is nothing impossible. However, for many girls, a flat stomach and a slender figure are much more important than relief muscles.
In addition to the rectus abdominis muscle with frog pull-ups or, more correctly, twisting, internal and external oblique muscles are involved. If you want to give these muscles a big load, you should perform an exercise with the body turning from side to side.
Press exercises should be performed 20-30 times in the approach (if you do not do 20, then how much you can). Do at least three of these approaches. The press should burn and work to failure. Many stop exercising when the first symptoms of muscle fatigue appear. But in the case of abdominal muscles, you need to try to do a maximum of repetitions, despite the burning sensation. Now, if you feel unpleasant sensations in the lower back or neck, the exercise should be stopped and again familiarized with the technique.
The frog is a fairly safe exercise. However, when it is performed, the pressure in the abdominal cavity increases. Therefore, it is contraindicated in recent operations, girls should not train the press immediately after childbirth. Be careful about the exercise and strictly follow the technique if you have problems with the spine.
Consider below two versions of frog pull-ups. In the first case, the body twists, and the emphasis is placed on the upper and middle parts of the rectus abdominis muscle. In the second version, the pelvis is twisted and the lower part of the press works the most.
- Lie on the floor or on the gym mat. Put your hands behind your head. Bend your knees, put your feet on the floor with the soles close to each other, and spread your knees to the sides as wide as possible. Tighten your abs and press your lower back to the floor. She remains in this position throughout the exercise. That is, it is impossible to tear off the lower back from the mat.
- As you exhale, twist the body forward through the work of the abdominal muscles. At the same time, the blades come off the floor by no more than 10-15 centimeters. No movement occurs in the hip joint. You do not need to completely lift the housing. With your hands on the back of your head, try not to push, focus on the work of the abdominal muscles.
- On inspiration, lower the body to its original position. Press do not relax.
Version with twisting the pelvis:
- In the starting position, you lie on your back, legs are extended, your back is pressed to the rug. For convenience, palms can be placed under the buttocks. This will help you control the back position while twisting your pelvis. Tighten the press and raise your feet a few centimeters from the floor.
- As you exhale, twist the pelvis and pull your knees up towards your shoulders. Bring your knees to the side while lifting.
- On inspiration - return to starting position.
With this embodiment of the frog twist, the lower part of the press works the most.
When making twists to the press, try not to make the following mistakes:
- Jerking the body or legs. All movements should be smooth and controlled.
- Do not lift the cabinet high off the floor. You do twisting, and lifting the body is another exercise.
- Bending in the back should not occur. If you can’t do another repeat without arching your lower back, then you have already done the maximum.
- Often when performing twisting the body there is a desire to put your hands on your head, thereby supposedly helping yourself to rise. This is a misconception - so you only harm the spine.
- Exhale in effort and inhale while relaxing. Improper breathing will significantly reduce the effectiveness of the exercise.
Observing these simple recommendations, you can work out the muscles of the abdomen and make your figure slim, and your muscles are toned and beautiful.
In addition to the frog, you can try oblique twisting, exercise bike and body lifts in the Roman chair. There are many press exercises, the main thing is to perform them regularly, then the result will not be long in coming.