Exercise "Scissors" is one of the most popular exercises to date. To maintain muscle tone and for quality pumping it is actively used both at home and in professional sports.
This exercise really deserves a lot of attention, because it gives a good load on hard-to-reach muscles.
In the article, we will talk in detail about how to do the exercise correctly with scissors, how to increase efficiency when performing, what other options for performing this exercise exist.
Description of the exercise scissors: what it is and what muscles it is aimed at
As we all know, each exercise is aimed at working out a muscle area. Exercise "Scissors" is no exception. It also has its own goals and objectives.
Exercise "scissors" is aimed at working out the following muscles:
• Rectus abdominis muscle;
• Oblique muscles of the abdomen;
• Quadriceps femoris (namely, the rectus muscle).
Note!There are many different exercises to work through all of these areas. "Scissors" provide an opportunity for a quality study of the above muscles. The study of the lower part of the rectus abdominis muscle deserves special attention.
Today, there are many exercises for pumping this area. However, the lower part of the rectus abdominis muscle is one of the rather inaccessible places and not every of all these exercises has been given a qualitative impact on it.
It is important to know that “Scissors” is one of the most effective exercises, which will certainly help you in a good effect on the lower part of the rectus abdominis muscle.
Note! If you decide to start the exercise "Scissors" in order to burn the accumulated extra centimeters and kilograms, then you should know the following. The basis of this exercise is a quality study of hard-to-reach abdominal muscles, and not fat burning. Performing only him, you are unlikely to achieve a perfect figure. To reduce the volume of your body, you must perform a range of exercises in combination with cardio.
Rules of execution: how to do the classic exercise "scissors"
In order to start the high-quality and proper implementation of this exercise, you need to take the desired starting position.
Below are instructions on how to properly take the starting position for the exercise "Scissors":
1. Sit lying on your back on a hard surface, which can serve as the surface of the floor or ground, as well as a fairly hard bed;
2. Feet should be raised about 15 centimeters above the floor. Do not bend them at the knee and carefully monitor their directness;
3. Arms with palms down. It is recommended to place them under the buttocks. The thing is that such an action significantly reduces the load on the lumbar region. And this, in turn, makes the implementation of this exercise more comfortable;
4. The housing must not be lifted.
In the end result, you should clearly feel the firm position of the lower back. It serves as a support and that is why in the correctly adopted initial position, the lower back should be as relaxed as possible.
Note! On soft well-bent beds or sofas, this exercise is strictly prohibited. By doing it on such surfaces, you significantly increase the risk of injury, after which you will not be able to return to sports training for a long time. If you decide to perform this exercise on the floor surface, lay a mat. To exclude the occurrence of spinal injuries, performing an exercise on the bare floor is also not recommended.
Having taken the correct starting position in accordance with the instructions above, you can proceed directly to the exercise itself.
So, To perform the exercise "Scissors" correctly and efficiently, you need:
• From the starting position, start doing magicians with your feet, as if imitating the movement of cutting scissors. Thus, the left leg should move towards the right and be above it, and the right foot towards the left and be under it;
• Swap legs. Now do the exercise so that the right leg is above the left, and the left is under the right. Do this exercise 15-20 times for each side.
Thus, perform this exercise in three approaches, taking a short break between them for muscle relaxation. To avoid mistakes in the implementation, the photo of the exercise “Scissors” will clearly help you.
Note! It is very important when performing the exercise "Scissors" to monitor the straightness of their legs. As soon as you start to bend them, the load on the abdominal muscles will be significantly reduced. When performing this exercise, try to strain the press as much as possible and do not relax it until the next approach begins.
Performing the exercise "Scissors": increase productivity and aim for the best result
For any exercise, you can find a lot of tips to increase its effectiveness. Exercise "Scissors" is no exception to this rule. Below we will provide you with useful tips on how to accurately complete this exercise while increasing efficiency.
Useful tips for more correct and effective implementation of the exercise "Scissors":
1. Strong hold. During the exercise, try not to yank your body along the floor. This phenomenon significantly affects the effectiveness of the exercise. Hold firmly with the hands under the buttocks, which serve as a solid support with the lower back, and proceed to the effective implementation of the exercise;
2. Moderation of the range. Many women believe that the higher they throw their legs, the more effective this exercise will be. This statement is more than erroneous. It is much more difficult to keep straight legs in mid-range motion. It is such an implementation that will have a better effect;
3. Straightness of the legs. As mentioned above, keeping your legs straight is the most important condition for the proper implementation of the exercise "Scissors";
4. The freedom of breathing. Do not bring your body to shortness of breath. Each person has his own pace and his own manner of performing this exercise. Breathe freely and easily in accordance with your pace and manner;
5. Moderate speed. Eliminate the high speed race from this exercise. Such an action reduces to absolute zero all the effectiveness of the “Scissors”. You should do the legs swing consciously and at a moderate pace, feeling how each muscle that this exercise is aimed at is tensing and working out. On average, the execution time for one approach is 45 seconds - 1 minute;
6. Weighting agents. If you feel how your body, after a certain period of time, has gotten used to doing the “Scissors” exercise and does it easily without feeling much stress, complicate the whole process. To do this, simply put special weighting agents on your lower legs, and you will immediately feel good muscle load. Start acquiring weighting materials with 2 kilograms, gradually increasing weight.
Exercise "Scissors": other options for execution
Due to its popularity, this exercise has received many different interpretations. Some of them are really useful and deserve special attention.
So, successful options for the exercise "Scissors" include the following:
• Static "Scissors";
• Reverse "Scissors";
• "Scissors" with constant crossing.
The first embodiment of this exercise involves raising legs without swinging them. Being in the starting position and crossing your raised legs, you stay for about a minute in that position. Then you need to swap legs and repeat the exercise.
The second option involves performing the exercise "Scissors" lying on his stomach in a chair or on the surface of a solid bed. The correct execution of the exercise is clearly shown in Figure 1.
The third option involves the implementation of the classic “Scissors” with constant alternating crosses of legs (Fig. 2).
