Standing trunk rotations are a warm-up exercise aimed at developing the oblique muscles located under the ribs. For the best result, it is important to follow the correct technique. With the wrong approach, the lower back is loaded, and the efficiency decreases.
There are two common rotation options.
1st exercise
- Hands on the belt. Legs slightly wider than shoulders, slightly bent.
- The pelvis rotates in a plane parallel to the floor in a full circle.
- You should move for 10-15 repetitions clockwise and back.
You can complicate the task by bending the knees - this will increase the load on the body.
2nd exercise
- Hands are raised to chest level and spaced perpendicular to the body, you can bend them at the elbows, feet shoulder-width apart.
- The turns are done with the upper half of the body, while the lower half remains motionless.
- The number of repetitions in each direction should be about 10-15 times.
After completing all the rotations, you should do gymnastics to restore breathing: raise your hands, describing the trajectory of a circle with them and inhaling in parallel. When they begin to descend, you need to exhale. At the groin level, a new cycle starts, and the breath is taken again.
Standing rotation is useful for warming up before your main workout. It strengthens the oblique muscles of the abdomen and also promotes correct posture.
It is recommended to be performed as part of morning exercises at any age, especially if you have a sedentary lifestyle. Suitable for people even with a minimal level of physical fitness.
If the rotation is purposefully done in order to strengthen the muscle frame before strength training, it is better to first warm up without weights, and then perform several repetitions with additional load, for example, with a stick without weight or a bodybar.
