Twisting on a horizontal bar for the oblique muscles of the press. How to effectively pump the oblique muscles of the press. Importance of proper nutrition
They are not involved in the training of other groups, so to form a harmoniously developed body, it is necessary to deal with them separately. It is impossible to pump the so-called oblique muscles without special exercises.
What are the oblique muscles of the press?
The photo presented in the article gives an opportunity to see their location. They consist of external and internal. A large external group is three flat muscles that are clearly visible. The internal ones are not visible, because they are under the external perpendicular to them.
Importance of proper nutrition
The deltas depend very much on the diet, these are the muscles that first tend to swell when they feed little, and, above all, they are not supported by bulk additives. Body-building. You have undoubtedly noticed that the muscles "swell", becoming more and more because of the fast blood in them while doing bodybuilding exercises performed in a slow and controlled manner. In general, behind the stage there are dumbbells, barbells, elastic, to facilitate athletes in this practice. The result is remarkable muscular pumping.
Why swing the lateral abdominal muscles?
They do not give such visual effect, as, for example, biceps, wings or deltas, but thanks to them appears a clearly outlined waist and elastic press. In addition to the aesthetic component, well-developed oblique muscles protect the internal organs, stabilize the spine with sudden movements and inclinations, and are also necessary when working with large scales. Therefore, every athlete should know how to pump the oblique muscles of the press.
But if you have not cut out the connection between washing and bodybuilding, ask yourself these questions: What brings oxygen to energy? What are these muscles that proteins need for their growth? What transports waste? And what is the best way to get blood into the muscles? Muscular pumping makes the muscles temporarily large, but at the same time begins biochemical reactions that stimulate constant growth. Can I get a good pump together with a heavy workout with a lot of repetition? A special session can combine several repetitions: using various methods you can expand heavy series, turning them into a series of pumping with a lot of repetitions, for example, with scalar series.
Exercises
There are many exercises for this group, which are not the same in efficiency. It is desirable to know them all to develop an individual training program. Let's move on to how to pump the oblique muscles of the press with dumbbells and without them.
Lateral slopes
Stand up straight with your hands on your body. Slowly do a tilt to the right, so that the hands slide along the trunk, while the left side of the torso will stretch. Then make a slope to the left. Run 10-15 repetitions in each direction.
Many think about a predetermined number of repetitions, and when they run, they stop. Well, during the pumping period, say goodbye to the figures written on the training tables, but go to the senses, working on the exhaustion of the muscles: you need to "feel" your muscles. In the summer months, approaching the sea, increasing repetition and dedication to pumping - an "obligation". To do this, here is a series of intensive methods of safe efficiency. To gain muscle growth, you need to make a large amount of blood and keep it for a long time.
With the help of lateral slopes, but with a dumbbell? Stand upright, legs at the same width of shoulders, in the right hand dumbbell, the left is behind the head. Slowly bend to the right, so that the weight of the projectile carries with it, the pelvis remains motionless. At the bottom point of the traffic a little delay, in the starting position to return just as smoothly. Repeat 10 times with three approaches. Weight is chosen in such a way that the last repetition in the network is performed at the limit of possibilities.
The washing method is a means for stagnation of one group of muscles. For example, when you train a chest, doing 3-4 exercises one by one for this one section, without working with other groups, before you complete all the exercises, you use the washing method. You perform intensive and continuous work on and, consequently, produce stagnation of blood on it.
In particular, a giant series on the same muscle can accomplish the task of this method in order to more direct the muscles. Do not allow the stomach to fall asleep. Amazing with a bearish crunch. U. "Achieved success" in Acton, Massachusetts. But the real impact on the abdominal cavity occurs when every repetition takes a knee in the elbow.
Turns to the sides
Stand upright, bend your elbows in the arms and keep them in front of you. Turn the body to the right, the pelvis and legs do not move. In each side do 10-15 reps.
Turns with dumbbells
Sit on the bench so that your feet are together, and your feet are on the floor. Dumbbells in bent hands near the chest. Straighten the oblique muscles, turn the body as far as possible to the right, the pelvis remains motionless. Repeat 10 times in each direction in three sets.
A small part of the flexion is directed at tortoiseshell muscles, causing them to burn. Hot potato squats can seem useful, but do not let them deceive you - it's also an extraordinary exercise that will beat your heart and burn your stomach in no time.
You will not find a Swiss ball in a nighttime TV show, but it can be one of the best tools for sculpting your abdominals. A soft and unstable surface makes it difficult for your body to work, which helps improve balance and coordination. One of the most extraordinary defining movements of the abdomen for working with the ball: a doll. It uses the entire central area, which includes the hip flexors, lumbar region, buttocks, oblique, lower abdomen and turtle muscles, "says Jack.
Lifting the body in a supine position
Lie on your back, bend your legs in the lap and put them to the right, so that the left is on the right. As high as possible, raise the case, trying to stay two seconds at the top. Slowly take the starting position. In each side to do 10-15 times.
Stability movements, such as a bridge, are an unusual way of strengthening a weak trunk and preventing pain in the lumbar region. But if you want to relax, then you start to dance. When you start a break dance, quickly move your legs from one part to the other and through your body. But in any case, you need to keep your bust tight and straight, for example, when you are running a bridge.
"This adds to a different level of complexity, because the trunk must fight to remain resistant against high rates of foot movement," says Gaddur. Not only will you have a certain bust, but you will also have an influence that you can show on the dancing slopes this weekend.
Hip turning
Lie on your back, bend your knees in your lap, trying to pull your heels as close as possible to the fifth point. Hands are on the back of the head. Lower your bent legs to the right, trying to touch the floor with your knees. In each direction to do 10-15 times.
Touching the heels with your hands
Take the position lying, bending the legs in the knees, keep the legs parallel to the floor, raise the head slightly, hands to the sides. Try to reach out to the heels of the corresponding legs. You can slightly move your legs towards your hands, and your shoulders slightly back. It is performed in three sets of 8 repetitions.
Click on the head with one hand
The head press with dumbbells is aimed at the shoulders, upper vertebrae and muscles in the hands, but a slight change in movement may include the abdomen. Very simple change: remove the handle. "Using one rudder instead of two creates instability, as you will be pulled aside," says Gaddur. "The goal should be absolutely simple, so you have to squeeze the buttocks and press on the central part - as if I had to penetrate the channel - all the time."
Add movement to your central abdominal exercise to get a better result. When you hold a position on the side deck, turn the torso until it rises, and behind your ribs with your hand. "Most people overlook oblique in favor of the muscles of turtles, but this is a serious mistake," says Jack. "Skewers not only support the column, but also help the abdomen work with the muscles of the hips and lumbar shoulders to ensure explosive rotation of the bust." This means that you will be able to raise higher loads in each exercise, adding strength to the rotation when playing golf or in the aisles in American football.
Paddle lifting 1
Lying on the floor on your back, bend your knees in your lap. Hands raise up so that they are on the width of the shoulders. Straining the muscles of the abdomen, raise the right shoulder blade and the arm corresponding to it, while the pelvis is not torn off the floor. Perform 8 times in three sets.
Paddle lifting 2
Lie on your back, bending your right leg in the knee with an emphasis on the floor, put the other foot on it. The right hand is under the head, the left palm upwards lies on the floor perpendicular to the trunk. Try to lift the chest to the left knee, straining at the same time oblique muscles and applying pressure to the back of the head on the right arm. Do this until the shoulder blade comes off the floor. After returning to the original position, change the position of the legs and hands and do the other way. Repeat 8 times in three approaches.
Inspiration for this exercise can be skiing, but it's also an effective way to prepare your middle section for many sports such as tennis, softball and golf. The reason: "Abdominals, lumbar and help to work synergistically, allowing your body to rotate from side to side," Durkin says. And the more you turn, the faster you turn and the more you can start.
Next time you go to the gym, take a walk. "A farmer's dumbbell walk is probably one of the least used exercises, and one of the easiest to perform," says Jack. In addition to making it easier to carry heavy things-for example, suitcases or boxes for these celebrations-the exercise challenges the muscles of your central zone to stabilize as the load moves at every step. This further strengthens the grip, forearms, deltoids and trapezoid areas, which are often overlooked during training.
Now you know how to swing the slanting muscles of the press. It is important to follow the technique of execution, otherwise training can go to waste.
- The most common trauma is stretching. Athletes are injured during intensive training. The structure of the muscle tissue can be disturbed. In the event that you feel a sharp pain in the area of the press, and bend the body unpleasantly, consult a doctor. In some cases, athletes suffer from bruising. You can get body temperature. The duration of the recovery process depends entirely on the severity of the injury.
- Regular aching pain can occur if you are engaged too often and a lot. Between trainings the sportsman should have a good rest in order to avoid the effect of overtraining.
- Pain sensations in the abdominal region do not always arise due to errors in the technique of execution. You could just blow. Be sure to consult a doctor if the problem can not be solved independently by reducing the frequency, intensity of training and reducing the load. An experienced specialist will be able to diagnose correctly and prescribe a treatment.
Combination is a super-fast exercise, which at the same time burns fat, creates explosive strength and performs the entire middle part from the shoulders to the hips. This sports movement takes the bridge to another level. "This not only improves stability at the central level, but also targets the muscles of the thighs, groin, lumbar region and often forgotten lower abdomen," Durkin said. Pump your heart, speeding up the movement or working intensively on your central muscles, slowing down the movement. Thus, the exercise will contribute to your athletics and will provide you with something to show on the beach.
Exercises on oblique abdominal muscles
And now from the theory let's move on to practice and consider the most effective ways how to pump up oblique abdominal muscles? To do this, you must create a training program that will match your individual characteristics. The oblique muscles of the press are a very large muscular zone in the body. It receives a load not only during lateral twists. Other popular basic exercises will also positively influence the development of the target muscle group.
You do not have to be a circus phenomenon to juggle with weights. "When you perform at high speed, this is an extraordinary exercise and shows your stomach," says Gaddur. When the weightlifter passes from one hand to the other in front of your body, your center zone should stabilize to counteract the movement of the hands, and the shoulders of the biceps and back must work together to control the rhythm that they capture and release the weights. Even the lower part of your body will work. You can train with a curved life to focus tension on the knee and butt joints or try to place it in a squat position to improve the operation of the quadriceps muscle.
Exercises for men
Oblique abdominal muscles need to be trained regularly. Popular exercises for men will help you achieve an effective result in a short period of time. Bodybuilders often perform several common exercises in one lesson. In the gym, athletes work with special sports equipment. You may need pancakes from the bar, fitball, as well as dumbbells.
No matter how you feel, you will see a great increase in strength and a shorter life in less time. To have an ideal and muscular body, you need to carefully train all the muscles, and not just because each muscle needs special movements and exercises. Of course, deltoids are the most complex. Often there is a capable, like a diligent builder of a body with good levels of muscle mass, but with a deltoid problem is too small. So, let's see how best to train them to finally have the ideal body in all aspects.
This exercise is performed by many athletes who regularly attend the gym. Work with the block simulator. This exercise on the oblique muscles of the press is also often performed while lying on the fitball.
- Firmly stand on your feet (or on your knees), straighten the position of your back.
- Grasp the special handle that must be attached to the top unit.
- Pull in your stomach, stretch the press.
- Exhalation - bend your body sideways, oblique abdominal muscles should participate in the work.
- In the lower phase of the movement you need to hold out for a few seconds.
- Inhalation -
- Carry out a few repetitions of lateral twists on the crossover.
Perform movement only at the expense of the muscles of the press, do not bend down due to the efforts of the back. Do not shift back and forth. Work smoothly, without jerking. You must do 10-12 reps per set. The number of approaches depends on the goals of the training process.
The deltooid is the muscle of the shoulder and is divided between the frontal, lateral and posterior, which occur respectively from the clavicle, from the acromion of the scapula and the plug of the scapula. All of them are inserted through the tendon on the bone omero, which allows you to move your hands in all directions together with other muscles. As with other major muscle groups in the body so that their hypertrophic overload should be used, but with extreme caution the technique, this last aspect is fundamental because often for lifting large loads the greatest use of synergistic muscles for deltoid actions ends, such as breastfeeding and trapezium, more than the deltoid itself.
Turn on the block ("woodcutter")
This movement is performed on a block simulator. In addition to oblique abdominal muscles, the load is obtained by transverse and straight sections. This exercise is often included in the training plan for exceptionally experienced bodybuilders.
Undoubtedly, this is one of the main mistakes that prevent the growth of deltoids. Another aspect that should be considered is the action of the deltoid: during training it is desirable to move the deltoids with all the movements that they can perform. In this regard, it should be remembered that the frontal deltooid bends or rises to 180 degrees, bends horizontally and contracts 180 degrees. The side instead reduces and bends up to 180 °, slightly participating in the external and horizontal extension of the arm.
Training sessions for deltoids
Finally, the lower deltooid descends, widens horizontally, adds, removes, in addition to participating in the extraction of the hand. In fact, a simple and quick extraction and penetration into the cables before training is enough. For the first exercise, it's best to start with a multipurpose exercise, such as jerking with dumbbells or a rocker over your head. In this regard, choose the most suitable weight for your level of training, bring the shoulder load to the palms forward. Then put your hands on your head and exhale, and then return to the starting position, breathing.
- With both hands, take a special handle. Do not bend them at the elbow joint.
- You have to stand sideways to the simulator.
- Unfold the case to the side, while you need to firmly hold the handle and pull it to the thigh.
- Return to the starting position.
- Do a few repetitions of the rotation on the block.
- Stand back to the simulator.
Keep hands straightened throughout the exercise, they can not be bent. Also, do not move with jerky movements. The legs should be in a static position. It will be enough for you to perform 3-4 approaches for 10-15 repetitions in each of them.
Repeat the series three times with repetitions of 6 to 10. For the second exercise, it is best to perform lateral ups to work on the side of the deltoid. Put yourself in a stationary stand, slightly kneel knees. Keep the distance between your legs or just wider than your shoulders. Elbows slightly bent, and each hand holds the steering wheel. Choose as always the weight that is most suitable for your workout. The movement of the exercise will be to strengthen or flex the shoulders to raise the dumbbells. Do this so that the shoulder arrives in a situation of perfect parallelism with the ground, repeating between 8 and 12 times for two or three series.
This movement is best performed on fitball. This is a special sports equipment, which has the shape of a normal ball. It is very elastic, and also quite large (diameter - about 65 centimeters). Similar rotations of the body allow perfect working out the lateral muscles of the press. Oblique and direct muscle groups of the abdominal area of the body also receive the load.
- Lie back on the fitball, the buttock zone should also be located on the ball.
- Place your feet on the floor, firmly lean on them.
- Straighten your arms up, and also close them together behind your head.
- Tighten the abdominal muscles.
- Gently turn to the right side, and then return to the starting position.
- Make a turn on the left side.
- Perform several similar repetitions.
Very often experienced athletes are engaged with the help of weighting agents. You can pick up a special pancake or dumbbells. Hold them tightly with both hands. You can perform the maximum number of repetitions in three - four sets.
Slopes on the lower block
This exercise should be performed with the help of the lower block. Work at a slow pace. The movements are similar to lateral twists on the crossover (top block).
- Firmly stand on your feet, straighten your back.
- Take a special handle with one hand, which should be attached to the bottom block.
- The simulator should be on your side.
- Carry the torso of the trunk in the opposite direction from the block.
- Hold for a couple of seconds in the lower phase of the movement.
- Return to the starting position.
- Do a few repetitions of the slopes on the block.
- Turn around the other way, then continue to do the movements.
This exercise should be done clearly and without jerks. Work is necessary at a slow pace. The bodybuilder should fix the position of the legs. For one approach, the athlete performs about 10 repetitions of the exercise on average.
Effective exercises on the oblique muscles of the press are often performed with the help of heavy dumbbells. Samson's slopes are one of the most popular such movements. This sports element was invented by the Lithuanian strongman Alexander Zass. His stage name is Amazing Samson. To perform the exercise you will need a pair of dumbbells.
- Stand upright, straighten your back. Legs shoulder width apart.
- Take a pair of dumbbells, lift them over your head.
- Slowly lower the case to the right side, do not bend your arms at the elbows.
- Return to the starting position.
- Lean to the left.
- Perform several similar exercises.
Work very carefully. Beginners should practice with light sports equipment. Make sure that the dumbbells do not fall down. You will have 3 approaches in which you need to do 10-12 repetitions.
Exercises for women
Most of the time, guys and girls who practice in the gym perform the same exercises on the press. The structure of this muscle zone is identical in the representatives of different sexes. Thus, women can come up with any available exercises for the abdomen. However, it should be noted that there are still some features of the training process for the fair sex:
- only those movements are needed. which do not cause any discomfort, pain and other unpleasant sensations;
- exercises for oblique abdominal muscles for women should be performed regularly on each training session, since it is women who are more likely to form fat deposits on their sides;
- exercise girls can without the help of heavy sports equipment. To make a beautiful waist, you do not need a variety of dumbbells and weights, enough to work with your own weight;
- do not aspire to perform complex tasks, focus on simple exercises that will help to work out the target group of muscles in a complex way. Simple - does not mean not effective;
- women do not necessarily have to specifically focus on the movements that are intended for pumping the side press - systematic training will help to achieve the desired goal.
Program for classes in the hall
How to pump up the slanting muscles of the press in the gym? You can swing the press either on a separate workout or on one day with the pumping of another muscle group. It is very important to determine the main purpose of the classes. You can work on the mass and on the terrain. Before starting the training it is important to make the right training program. In order to reduce the level of subcutaneous fat, the athlete must work very intensively, performing the maximum number of repetitions. Be engaged with the help of heavy shells in the event that you want to increase the total body weight.
Make a training plan will help an experienced coach. Also, the mentor will follow the technique of work and progress. In order to work out oblique abdominal muscles as qualitatively as possible, you also need to load the transverse and straight region.
An exemplary lesson plan can consist of such exercises:
In one training session it is enough to perform only 3-5 exercises. In a couple of weeks, you need to change the training plan. Muscles should not have time to adapt to the load.
Exercises for home workouts
How to pump up oblique abdominal muscles at home? Very simple! Exercises on oblique abdominal muscles, which we offer below, can be performed in almost any conditions. In order to pump the press well, you do not always need to buy an expensive subscription to the fitness center. The main thing is to have patience and strive for the goal.
This movement is considered basic. It is performed by all athletes who strive to work qualitatively in the abdominal muscles. Exercise allows you to well load the inner and outer oblique area of the press. Exercise on a special gym mat.
- Lie down on the floor. The legs must be bent at the knees.
- Hands should be located on the back of the head, do not move them while performing twists. Elbows need to be spread apart.
- With the help of the press press, come off the surface.
- Turn the body sideways, you can touch the right elbow of the left knee.
- Return to the starting position.
- Perform 3-4 treks of twists.
This exercise can be done at each workout. Work at a slow pace. Do not pull your hands forward while driving. An athlete can perform the maximum number of repetitions per set. The pelvis should be in neutral position.
This isolating exercise will help purposely pump out the inner and outer oblique muscles of the abdomen. It is very important to carry out all movements technically correct. You will need a gym mat. Also, if possible, do with the fitball.
- Lie down on your side. The legs can be slightly bent at the knee joint.
- The right hand should be straightened forward and put on the floor, the left hand should be held behind the head. If at the beginning of training, it will be very difficult for you, you can keep both hands behind your head for the first time.
- Using the efforts of the side press, lift the trunk upward.
- Fix the position of the body in the upper phase of motion.
- Return to the starting position.
- Carry out a few repetitions of lateral twists.
- Turn over to the other side.
Twisting is considered one of the best exercises for pumping the oblique abdominal muscles. It is very important to keep your back flat, without bending it. Work smoothly, without sharp jerks.
Lateral slopes
Athletes regularly perform side slopes at home. Thus, they can effectively pump oblique abdominal muscles. Also, the muscles of the waist and thighs receive the load.
- Firmly stand on the floor. Legs shoulder width apart.
- Hands lift up and mesh in the lock. Or, lift one hand up, and put the other on the waist (if you change the side of the tilt, your hands also change position.)
- Do not bend your back, take the slope of the body sideways.
- Return to the starting position, the movement must be carried out along the trunk in the same plane.
- Do about 15 repetitions on each side.
It is best to exercise with special weighting. At home, you can use a normal backpack. You need to put in a bag of books, and then take it in your hand. Thus, the press will receive the necessary load.
This basic movement is very popular among many athletes. It will help the bodybuilder to develop not only the lateral press, but also to work well the gluteal zone. Recommended for girls.
- Lie on your back. One hand should be straightened in front of him, and the second one should be bent at the elbow joint. Arrange it in the chest area.
- Close your legs together, and then lift them as high as possible. Do not take your hips off the floor.
- Put your feet down. Do it smoothly, do not relax the muscles of the press.
- Perform about 10 repetitions of lifting the legs lying down, and then turn to the second side.
After a few sessions, you will notice a change in the abdominal area. You can work even without the help of special weighting.
Pelvic twists in the vise
To make turns in the visa, you will need a horizontal bar. The crossbar can be easily installed at home. To do this, you need to fix it in any doorway, or buy a Swedish wall.
- Zaprygnite on the crossbar. Bend your knees.
- Raise your knees up, while you must turn them in turn in different sides.
- In the upper phase of motion for a second, fix the position of the legs.
- Perform several turns of the pelvis in the row in a row.
You can also raise your knees and your legs straight up. It is very important that the oblique abdominal muscles receive the main load.
This exercise can be done at the end of the session. Thus, you can fully refine the abdominal muscles.
- Lie on your back. Fully straighten the upper and lower parts of the body.
- Synchronously lift up and torso and legs.
- At the top of the traffic, turn the body to the side.
- Return to the starting position.
- Perform several similar twists.
Turn alternately in the right and left sides. Work smoothly. Most often, athletes perform 8 V-turns on each side. While doing the exercise, you can work only with your own weight or use weighting agents. It does not have to be weights or dumbbells - you can even take an ordinary bottle of water and make turns with it.
Program for training at home
It is very important to create a quality training program for the qualitative study of the oblique muscles of the abdomen. At home, it is possible to perform the following exercises:
In order to achieve the desired result, the athlete must eat properly. Eat plenty of protein, as well as complex carbohydrates. Do not gorge on before going to sleep. If the body has a large amount of subcutaneous fat, the desired cubes will never appear.
It is also very important to recover qualitatively between lessons. The athlete needs 2-3 trainings per week. Thus, it is possible to work out the target group of muscles as efficiently as possible. The first results will be visible in a few weeks after the beginning of the classes.
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