Courtesy of Jarett Hulse.
Expander Hints: Variation of the "Table Movement"
by Jack Lewis (1932)
Note: This fits nicely with the previous post of David Webster's strandpulling movements for the midsection.
Following up on the hints which I have given upon abdominal development, I would like to refer back to the "table exercise" which I prescribed in my last article.
That movement was put forward for the particular purpose of cultivating strength and control of the Rectus Abdominus group, upon which it was advised that students should concentrate.
Only in a smaller measure were Oblique Abdominus groups brought into action during the performance of the exercise as I described it, and I now want to give the reader a varied form of the movement which will bring the last-mentioned groups into full play and under definite control.
Complete Concentration
It will be remembered that the "table" exercise required the performer to bend backwards over the edge of the table (high bench or whatnot) with the middle of the back or waistline being just about the "overhanging mark."
The legs were held down by sufficient weight or resistance at the feet and the arms were stretched out above the head. I described how, in raising the trunk the student would depend almost solely upon abdominal strength for the effort.
To develop that strength and obtain the necessary amount of control it is essential that there should be a complete concentration upon the muscles employed, especially the Rectus Abdominus.
Now, if we wish to bring the Obliqus groups into full action instead of only employing them as contributory agents in the movement, we can vary our movement quite easily for the purpose.
The Variation
Here is how we make the variation. Instead of the hands being stretched above the head they will be held out rigidly in a straight line from the shoulders. When the downward movement has been made, the student will not raise the trunk again immediately but will twist first to one side and then to the other several times before returning to the sitting position. The twist will be made slowly and not jerkily and the arms, from shoulders to fingertips, will be held stiff and rigid all the time.
A few twists only, say, two or three each way, are advisable at first, but these can be added to as strength increases. Even with the first twist or two the performer will literally feel his Obliqus muscles spring into play, and by careful concentration upon those groups he will find that there comes a gradual but ever-increasing control of these very "abdominals." In that way the exercise will become ever so much easier to perform as the days pass and we progress along the road toward our goal, viz. : a hundred perceint "armor plated" midsection.
Introducing the Expander
It will be noticed that I have not mentioned the expander in connection with this movement, and that has been done for a special purpose. In the early stages of this intensive abdominal cultivation I want the student to bear in mind most particularly the fact that firm concentration upon the abdominals is absolutely essential, and that there need be no other power to assist him in the performance than pure abdominal strength.
When that strength is fairly well developed, however, much benefit can be gained from this twisting movement by grasping a light-strand expander (slack) above the head in the commencing position, pulling it out in the course of going downwards, holding it taut while the body-twisting is done, and then releasing it as the trunk is raised upwards.
A very fine movement indeed is this, but get a few "probationary" sessions in first, please!
Enjoy Your Lifting!
No comments:
Post a Comment