Have you ever thought about the importance of oblique abdominal muscles ?! Today I will tell you in detail how to pump up the oblique abdominal muscles and why should we keep the oblique abdominal muscles in tone. In ordinary life, we do not often force this group of muscles to work. When we spend whole days at a computer in the office or at a desk at lectures, our muscles just dry up, lose their tone and strength. And it is with the help of these muscles that the child, for the first time in his life, is kept in a sitting position and then rises on the legs. Oblique abdominal muscles are a muscular corset that protects the internal organs from injuries and maintains intra-abdominal pressure.
Exercise number 1.
Initial position. We spread the legs widely, we put the hands on the back of the head, straighten the body and slightly bend forward.
Alternately do the torso tilt to the right and left. Be careful not to turn and do not turn back.
Since the beginning of training 2-3 times 4-8 times.
Subsequently, 3-4 times 12-24 times.
Exercise 2.
Initial position. We lay on the back, put our right foot on the floor, put the left foot on it. The left hand is stretched to the side, palm up, the right hand is placed on the back of the head.
We do not tear off the head from the floor. We nurse the abdominal muscles and lift the thorax with the right shoulder to the left knee until the scapula detaches from the floor. We plummet down. Be careful: keep your elbow out all the time, do not tear the pelvis off the floor.
Since the beginning of training 3 visits 4-8 times, then turn to the other side.
Subsequently, 3-4 times 12-24 times, then turn to the other side.
Exercise 3.
Initial position. We lie on our backs, we bend our legs in the knees, we press our heels against the floor, we can also do this exercise against the wall, so as not to slide. Hands stretch along the body, palms turn upward.
We nurse the abdominal muscles. Raise the upper part of the trunk and move the arms outwards. We lift the blades from the floor. We plummet down. Be careful: we do not lift up the shoulders, we try to make sure that they are back and down.
Since the beginning of training 2-3 times 4-8 times, we change the sides of the turn.
Subsequently, 3-4 times 12-24 times, change the sides of the turn.
Exercise 4.
Initial position. We lay on the back, legs bend at the knees, with the feet from the floor do not tear. Hands stretch up.
Strain the abdominal muscles and alternately remove from the floor first the left, then the right scapula. Pull up the corresponding hand. Eyes follow the movement of the hands. Be careful: we pull the scapula to the spine, turn the humeral section, press the pelvis to the floor.
Since the beginning of training 2-3 times 4-8 times.
Subsequently, 3-4 times 12-24 times.
Exercise number 5.
Initial position. We lay on the back, legs bend at the knees and we place on the width of the shoulders, feet - on the floor. We put our hands behind our heads, we take the elbows slightly forward of the body.
The abdominal muscles are always tense. Raise the shoulder blade and the opposite leg at the same time. A little reduce each other's chest and knee. We return smoothly to the first position. Be careful: the elbows are all the time apart, the bent knee in the navel area.
Since the beginning of training 2-3 times 4-8 times, we change sides.
Subsequently, 3-4 calls 12-24 times, changing sides.
Exercise number 6.
Initial position. We lay on the back, legs bend, legs are parallel to the floor, raise the head (you can leave it on the floor), hands stretch out to the sides.
We try in turn to touch the fingers of the corresponding shin or heel from the outside. The legs move slightly towards the hands. Be careful: we try to pull our shoulders back and down.
Since the beginning of training 2-3 times 4-8 times.
Subsequently, 3-4 times 12-24 times.
Exercise number 7.
Initial position. We lay on one side, bend our knees, the elbow is under the shoulder. We try to keep the upper part of the trunk straight, a rubber band is stretched in our hands.
We pull the shoulders towards the pelvis. The muscles of the abdomen and buttocks are tense and raise the hips as much as we can. Simultaneously pull the tape up, stretch it along the length. We slowly return to the starting position. Be careful: keep the upper part of the body straight and tilt forward slightly. This exercise can be done without tape and the second hand rest against the front of the floor. With a tape, the task becomes more complicated.
Since the beginning of training 2-3 times 4-8 times, with a turn on the other side.
Subsequently, 3-4 times 12-24 times, with a turn on the other side.
Note.
All these exercises will help you pump the oblique abdominal muscles and lead you to the desired result, the main thing is willpower, which will help to do them regularly. But do not overdo it, you can pump oblique abdominal muscles and the result will be an enlarged waist.
In order to understand the exercises, we will get acquainted with the structure of the oblique muscles of the abdomen.
Outer oblique abdominal muscle.
Of the three broad muscles, the outer oblique abdominal muscle is the most superficial and most visible. This abdominal muscle extends from the lateral surface of the chest from 8 ribs, the fibers are placed from the top down and from the outside to the inside.
The left and right sides bend the trunk forward only when working together. Cutting one side turns the torso in the opposite direction. If the right side of the oblique muscles works, then the torso and shoulders are respectively mirror-left.
Inner oblique abdominal muscle.
The inner oblique abdominal muscle itself lies under an external oblique muscle. The direction of the muscle fibers is fan-shaped. The posterior muscle tufts attach to the lower edge of the 12,11 10 ribs, continue the respiratory muscles of the thorax. Below, they are attached to the connective tissue located in the lumbar region - the thoracolumbar fascia, and to a small portion of the ilium.
The functions of the internal and external muscles are different. The inner lie at an angle of 90 degrees to the outside and turn the torso to the right when the right side is working, and vice versa. But, nevertheless, there are general functions, as well as external ones, the internal oblique muscles press the torso forward to the feet when both sides work.