Oblique muscles provide mobility of the body. They protect sprains from corsets and lumbar sprains, which protect internal organs from injury. Thanks to the side press, one person can turn around and tilt to the side. Developing oblique muscles is recommended for those who want to learn martial arts or join boxing. Side presses and athletes dreaming of thin, striking waist training.
Essential elements for beginners
Did the abdominal muscles hide under the sanctuary on a rainy day? It's time to review your diet and get rid of high-calorie foods.
Sweets, even honey, dark chocolate;
Flour products;
fastfood;
Semi-manufactures;
sausage;
Fatty meat.
Exercise for the development of oblique abdominal muscles does not contribute to weight loss. If you do not stick to the diet and do not limit the number of calories you eat, subcutaneous deposition does not go anywhere.After a little exercise, the sidewalks increase in volume and begin to "mill" fat, and the waist is more by 1-2 sizes. It will be wider and bigger.
How do you simulate a tense, flat stomach? Keep track of your calories. Avoid eating less to begin the process of splitting subcutaneous stocks. Starving is impossible. Otherwise, the body destroys the muscular system along with subcutaneous fat.
It is better to replace fast foods and macaroni with healthy protein foods, protein shakes and clean water. Have a snack after training. Chicken, unsweetened yogurt or sports nutrition.
Before class you need to eat. If you come to the gym with an empty stomach, the power is consumed very quickly. But you need to eat about 2 hours before exercise. Discomfort occurs in a congested abdomen during intense exercise.
Start running, biking or jumping rope to warm up your muscles and joints. If you do not prepare an intensive load on the body, then there is a high probability of stretching or dislocation. Beginners are advised to use 2-3 methods. Start with 5-9 repetitions and slowly increase to 12-15. Too much load on the body makes no sense-after 20-25 repetitions, the muscle mass does not grow quickly. It is recommended to dilute the exercise exercises for the development of flexibility. They contribute to the development of oblique muscles and help to form a thin waist.
Bend and Bend
The starting position of all exercises is the same: spread the width of the shoulders of the lower extremities, lower the upper limbs along the seam, or lift them up and place them behind the head. Athletes who are engaged for more than two months can hold dumbbells or other weights in their hands.
In the first practice, the hands are locked to the lock and pulled to the back of the head. Your body pulls back and forth. The right elbow tries to touch the left knee. When tilting the abdomen, it trains the entire abdominal wall, as well as oblique muscles.
In the second exercise, the position of the hands is arbitrary. Put your palms on your shoulders, fold your upper limbs on your chest, or put your hands on both sides. The main thing is that the legs and pelvis do not move. Only the torso and neck work. First turn it to the right to see your buttocks and then to the left. The exercise is very fast. Because muscles are trained with inertia and body resistance, what is the amplitude of rotation? Guiding according to your senses: When back pain or back pain appears, it means that the body has reached its limit.
The lower extremity stands on the width of the shoulder joint. Hands are comfortable, palms pressed to the feet. If you tilt your body forward, push your thighs over your hips and legs. Temechkom reaches to the left, and to the right knee. Gently returns to its original position.
Limbs of the lower limbs in a bent state. If it is difficult to balance, you can lay the legs slightly wider. Hands cover head The trunk is tilted first to the left and then to the right. The back does not bend at the back of the waist or the scapula area, it must be completely flat. It is better to gradually increase and accelerate the amplitude. Exercise can be done by lowering the arm along the hips of the body and taking dumbbells or water bottles. Weighting compounds create additional stress on the lean muscle, which improves the results.
Palms looking away from each other, hands in different directions. The legs are located at the width of the shoulder joint. When exhaling, it is possible to pull the abdomen and bend forward to try to reach the right foot of the left foot: take your breath and return to its original position. The press does not strain and constantly bears.
Exercise is designed for professionals who want to make oblique muscles stand out. It will catch a ball full of sand. The inventory list weighs from 1.5 kg to 5 kg. It depends on the athlete's experience and body shape. Hold the shell with both hands and lift it over the left shoulder. Simultaneously bending the knee joint at an angle of 45-60 degrees. Lower the ball diagonally. Stand up and take a starting position when he is at the right thigh.
It is better to start with 4-6 reps. Try to move your arms or lower back, not your limb muscles. Please be careful not to pull the back. The movement is smooth, especially if the ball weighs about 4-5 kg, avoid sudden idiots that can cause stretching of the lumbar muscles.
Load increase
You will choose karemat, which will keep your body from slipping during exercise. Rug laid on the floor and backed. The surface should be flat. The heel bends the knees and lies on the floor. Try to practice 3 times.
Oblique abdominal muscles
Hold the back of the head with your palms and open your elbows, when the legs turn to the left, the body remains in place. Only the body rises, but not too sharp and fast. It is pressed on the floor without moving the waist. Only the press works, the rest of the muscles are slightly relaxed. After repeating 5-10 times, turn the legs of the lower limb to the right.
The palms continue to compress the back of the head, the heel touches the floor, the bent knee is perpendicular to the ceiling. Raise the lower limbs, touch the chin, then reach the right or left shoulders to return to their original position.
Lower your right arm along your body and lean on your elbows and forearms. Fix your head with your left palm. Bend your knees on the right leg and place the feet of the second leg. If you push the waist to the floor, only the upper body moves. The left elbow touches the right knee and then returns to the starting position. Do not lie on the ground with a paddle. Going up fast. If an athlete feels tension in his side muscles, he is doing everything right.
Stay on the floor, turn the other side over and continue training.
At the knee joint, the legs are bent, pulling on the stomach, placing the right elbow and forearm on the floor, with the head straight. Raise 15-20 cm bent legs from the ground. Straighten the lower body and do not bend it without falling on the floor. You can touch the ground on the top of the thigh.
Sit on the floor with your right forearm and sole. When the body is removed from the ground, it should not roll straight down. Raise your left hand so that your fingers look into the ceiling, then gently lower and touch the floor with your palm. Repeat 5-10 times and rest for 20-30 seconds. Roll the second side;
Keep your right hand straight and head up. Place it on the floor and relax to make it easier to balance. Lift your feet as close as possible, tearing them 20 times as you tear them closer.
Exercise is performed for both sides. Do not move too softly and softly, because the main task is to get up and make the abdomen abdomen. They must be kept in constant tension.
Twisting gives good results.
Place your legs on your legs with your legs bent at your knees.
Hands hold head and open elbows.
Secure the waist to the floor.
Remove only the upper part of the body from the ground.
Reach the right knee until the opposite knee. Do not lower your body.
A pleasant tingling appears on the muscles, indicating that everything was done correctly.
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