Bend forward from a sitting position: technique and standards

There are quite a lot of interesting abdominal exercises. Some of them involve almost the entire abdominal area, for example, hanging leg raises.

In this article we will talk about an exercise that will allow you to concentrate the load on the lateral areas of the abs and oblique muscles.

We present to your attention dumbbell side bends. The technique is quite simple and accessible even to beginners, suitable for daily home workouts.

The degree of load and the speed at which the result appears depends on the weight of the equipment used. Include inclines with dumbbells in your workout routine, combining them with a proper nutrition system, and in a month you won’t recognize your abs. Select the appropriate equipment and move forward to new achievements.

Features of the exercise

Side bends for the waist, which are most often performed with weights, are aimed at strengthening the oblique abdominal muscles, reducing waist size and getting rid of the “sides” hated by many. However, keep in mind that the results may be the opposite if the technique is violated - the muscles may become stronger, but the waist will not decrease at all, but will only increase due to the muscles.

Bends also help improve your posture, and if you do them with two dumbbells, you can also pump up your arms.

https://youtu.be/adpAd8ZfQ9E

Side bends: what muscles work

The main load of bending the body to the sides is placed on the external oblique muscles of the abdomen. If they are well designed, they allow you to get beautiful curves of the silhouette. Additionally, the rectus abdominis muscle, internal oblique muscles, and stabilizers are involved.

Also, such lateral bends create a load on the lumbar spine, so the importance of correct technique is very great.

Exercise technique

The side bend exercise usually works well even for beginners, provided they have mastered the correct technique. In the classic version it will look like this:

• Place your feet shoulder-width apart. Take a dumbbell in one hand (if you are using one), place the other on your belt or put it behind your head.
• Tighten your abdominal muscles, straighten your shoulders, fix your hips so that they do not move to the sides, twist your tailbone slightly forward. Make sure there is no arching in the lower back.
• Bend as vertically as you can. First, bend to one side, while stretching the opposite side, then gently move to a tilt away from the weight. This is when the oblique muscles begin to work. When moving, the abs should be tense. Don't relax him for a second. The movement of the dumbbell should go clearly along the leg.
• If you find it difficult to perform a side bend, you can bend your knees a little.

Abdominal bends are done with only one dumbbell. The use of two shells is justified if you want to pump up your arms at the same time.

Analysis of the exercise

Anatomy of an exercise: which muscles work?

Side bends with dumbbells are an isolating exercise, which is an integral element of training complexes for strengthening and developing the strength potential of the corset muscles, in particular their lateral segments - the internal and external obliques. Contrary to popular belief, bending the body with weights is not able to destroy fat deposits in the waist area - this task can only be solved through diet and aerobic exercise.

In addition to the target oblique abdominal muscles, the following also take part in the movement:

Preparing for the exercise

To pre-warm the muscles involved and improve the flexibility of the spine, it is recommended to perform a 5-minute warm-up, including in the overall complex standard bends to the sides (with the hands held in the lock on the back of the head) at a slow pace and axial turns (the pelvis remains stationary, and the turn is carried out only by the upper part body).

How to do it correctly

Efficiency Tips

Errors

Including an exercise in the program

Bend-overs are included in abdominal training programs along with other exercises for working the oblique muscles, but are usually performed in the final part of the session.

Mode of operation: The standard for this exercise, as for most abdominal movements, is high-repetition work in the range of 12-15 repetitions (for each side).

For athletes who have included standing lateral bends with dumbbells in their “weight loss” strategy, the intensity of the work should be increased by increasing the tempo of movement, reducing pauses between sets and performing the exercise in a high-volume style for 20-25 repetitions.

Weight used. Women with standard figure optimization goals are not recommended to perform the exercise at all. But if there is a “professional” need for such training (for example, when practicing contact sports), you should use a light dumbbell of 2-4 kg. For men, the optimal weight of the projectile is selected based on training experience and physical fitness, and usually varies in the range from 4 to 10 kg.

Contraindications

Bends with dumbbells to the sides while standing poses a danger for athletes with an injured back (vertebral displacements, intervertebral hernias, protrusions, osteochondrosis). Also exclude bending from your training program if you experience even minimal discomfort when doing it.

Variations of the exercise

Side bends for the sides can be performed differently depending on the absence or availability of equipment:

• If you are doing the exercise without weights, both hands can be secured behind your head. You can increase the load slightly by raising your clasped hands above your head.
• In addition to dumbbells, you can use a kettlebell, a barbell or a bodybar on your shoulders, and, in principle, any other weight. At home, you can replace the dumbbell with a bottle filled with water.
• Tilts with crossover. In this case, when tilting, the upper block will be pulled down with one hand.

Bends can also be performed while sitting on a bench . In this case, it is better to use a barbell or barbell as a weight. In the classic version, the required number of repetitions is first done for one side, and then for the other side. If we talk about the pendulum exercise, bending to the side with weights is done alternately in one direction and the other. In this case, you can take a light dumbbell in both hands.

If your goal is to burn excess fat in the abdominal area, then do the exercise in 3-4 sets , at least 20 repetitions on each side, alternating approaches to the right and left. Perform the repetitions relatively quickly, but without jerking, and make sure that your abs are tense. It is better to use bending in the program as an additional exercise, that is, put it at the end of the workout, when you have already done the main exercises.

To lose weight, supplement the exercise with diet correction.

In addition, remember that local weight loss does not exist in principle. The body always loses weight evenly, and the main task of those who want to lose weight is to create a calorie deficit. Only in this case the exercises will be effective.

If your goal is not weight loss, but targeted development of the abdominal muscles. When bending over, the oblique muscles are worked in any case, but when performing the exercise you can also take into account the following points:

• Do the bends slowly.
• It is enough to do 2-3 approaches of 8-12 times, alternating approaches to the right and left.
• Don't overdo the scales - too big is usually inappropriate.

Bends forward from a standing and sitting position

It would seem, What could be simpler than tilting? But as the Russian proverb says, “Don’t say gop until you jump over.”

In fact, bending over is a fairly difficult exercise. There are more than 40 types of this exercise in the world, but in this article we will talk about the most effective of them. We will talk about bending forward with closed legs.

GTO Bend forward from a standing position with straight legs on a gymnastic bench

The GTO program provides for passing standards in all age categories, and this is an indicator of the importance of this exercise in a person’s healthy lifestyle

Video:

Why do we need forward bends: firstly, they tone our muscles, and secondly, they develop flexibility. And this is only a small part of their potential. Although the technique itself is quite simple, it requires compliance with some nuances. Since bending forward with closed legs is a warm-up exercise, its benefits for the body are invaluable, and due to the fact that it does not require special training or equipment, it can be freely included in a set of home exercises. Forward bending affects our body in the following ways:

1. Makes our spine more flexible and joints mobile, preventing arthritis, osteochondrosis and osteoporosis.
2. Improves blood circulation, thereby reducing the risk of strokes and heart attacks.
3. The tendons become elastic due to periodic stretching.
4. The abdominal muscles, gluteus maximus, and quadratus lumborum muscles are trained.

To perform this exercise correctly, it is important to adhere to the following technique. Firstly, you need to stand up straight with your back straight, feet together, the arch of the lower back should be sufficiently natural without any curvature. Secondly, take a breath and, tensing your abdominal muscles, smoothly (without strain) lower your body down until your toes touch the floor or the tips of your legs. If you lack flexibility, you can bend your knees slightly. This will make the exercise easier. After all the actions done, you need to stay in this position for a couple of seconds, and while exhaling, return to the starting position.

When performing a torso raise, it is important to remember that it is done by the gluteal muscles. If you perform this movement using your back extensors, you can get seriously injured. For beginners in this exercise, only two or three approaches 10-15 times a day are required to achieve good results after just a month of training. As for breathing techniques, it should be set according to the anatomical characteristics of each person.

What are the contraindications?

Despite the obvious benefits, bending forward has a number of contraindications such as:

• spinal injuries;
• acute pulmonary failure;
• cholesterol plaques in blood vessels;
• displacement of intervertebral discs;
• advanced forms of arthritis;
• allergy;
• pregnancy and lactation;
• oncological diseases;
• atrial fibrillation;
• spinal hernia;
• hypertensive and hypotensive crises.

because, like most similar exercises, forward bends came to us from yoga. Therefore, the approach to this exercise must be true to its origins. Under no circumstances should you rush. The movement should be smooth. Jerks are not allowed. Breathing should be smooth and constant. Keep your feet straight and turn your heels inward. Do not help yourself too much with your hands as this can lead to back injuries.

Once athletes have achieved sufficient flexibility, they can use weights. At home, these can be bottles filled with water. While in the gym, take dumbbells and try to bend over with them. Select the weight of the weights according to your capabilities.

As a result, if all recommendations and safety measures are strictly followed, after a week of training the results will not be long in coming.

Contraindications and precautions

As such, tilts in each direction have no contraindications. Perhaps caution is needed in case of problems with the lower back, since a considerable load is placed on it. Please note that you need to be careful with scales. Resist the temptation to immediately grab a heavy dumbbell. This may pose a risk to the spine. In addition, heavy weight training is aimed primarily at muscle growth, so it is not suitable for you if you want to lose weight. It is better for women to use weights up to 3-5 kg, and for men - up to 7 kg. It is better to have less weight, but more repetitions.

Additionally, consider the following precautions :

• If you bend with a bend in the lower back and relax your stomach, the lumbar region will receive the load, and not the muscles that we need. This can cause a number of injuries, including a hernia.
• When turning the body during execution, abrasion of the intervertebral discs and pinching of nerve endings is possible.
• If you train with heavy weights, your muscles will increase in size, which may increase your waist width.

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