How to work the external oblique muscles in the gym, and it s obvious

Supine leg press can train the lower abdominal muscles, and the effect is better.

The external oblique muscles are best done with sit-ups and turns. The effect is obvious.

Lower abs: Hang on the horizontal bar and raise your legs high. Of course, the premise is that your abdominal muscles are already relatively strong, if the strength is insufficient, then it is better to train the upper muscles first.

External oblique abdominalis: When doing sit-ups, add body twisting movements. Cover the muscles of the exercise to both sides.

This is a post in my space, maybe it will be useful to you.

Sideways push-ups with weights are the only ones that belong to the American body.

This one will be simpler.

First of all, we need to know that the abdominal muscles belong to the endurance muscles, so we should take more and more frequent exercises.

The external oblique muscle is similar, but we can adjust the angle appropriately when exercising, and we can twist and cross the body left and right through supine crunches, touch the right knee with the left elbow or swap (supine crunches are usually understood as half of the sit-ups, because sit-ups will train the iliopsoas muscles, resulting in anterior pelvic tilt, which is not suitable for long-term do), maintain a high frequency and multiple times, generally a total of 200-300, and complete it in 3-4 times.

The other method is horizontal bar rotation and dumbbell side flexion

The horizontal rotation is to rotate with a barbell, and the dumbbell lateral flexion is to hold the dumbbell on one side and then bend over to the other side.

If it is a strong man, the human body is upwards with one hand.

The most effective exercise for the external oblique muscles, which can be easily practiced at home.

First, the basic exercise method of oblique abdominal muscles.

External oblique muscles (including internal oblique muscles):

1) Lateral crunches: Lateral crunches are undoubtedly a good choice for exercising the external oblique muscles. Although there are various types of side crunches, the movements and effects are basically similar.

2) Twist crunches : It is also one of the most widely used to exercise the external oblique muscles.

3) Weight-bearing body rotation: It is an effective way to exercise the external oblique muscle, which can be completed with a simple barbell.

4) Weight-bearing body lateral flexion: It is also an effective way to exercise the external oblique muscle, which can be completed with a simple barbell dumbbell.

Second, the specific method of practicing the oblique abdominal muscles.

Action essentials: 1. Do not raise your head or lower your jaw, and your head moves with the ribs, rather than your head leading the ribs;

2. Maintain a normal posture on the neck;

3. Slow movement;

4. Lift up when exhaling, go down when inhaling, and breathe evenly.

Starting action: 1. Grasp the dumbbells with both hands;

2. Lie flat on the chair and hold the dumbbells tightly on the chest;

3. Put your feet behind the roller pad;

4. Lie flat on the lower back or in a normal arc.

Movements: 1. Tighten the abdomen and slowly support the upper body;

2. Keep your neck and hips still and get up as much as possible;

3. When fully bent, the lower back should not leave the chair;

4. During the exercise, the abdominal muscles are always tight, repeat the exercise, and slowly restore.

The abdomen is at the most important part of the body and is particularly noticeable. From the perspective of human bodybuilding, a truly toned abdomen should be composed of a thin and powerful waist and well-defined abdominal muscles. So, don't neglect bodybuilding exercises for your abdomen.

1. Bend sideways to exercise.

Stand erect. Spread your legs apart, raise your arms from side to side, bend your upper body forward, use your left hand to reach your right foot, raise your right arm naturally, don't bend your legs and arms, inhale, then reduce, exhale. Repeat again in a different direction, 8 times in a row.

2. Leg flexion exercises.

Supine position. Keep your arms flat on the ground left and right, bend your knees and lift them up at the same time after your legs are straight, inhale so that your thighs are close to your abdomen, and then exhale to slowly reduce. Repeat 8 times.

3. Raise your legs and stomach tightening.

The main thing is to work the lower abdominal muscles. Lie flat on your upper body with your legs straight and as high as possible, then slowly lower again. After this exercise, bend your knees and continue to do the same movement. Repeat 8 times.

Fourth, sit and bend the body.

The supine position is mainly used to exercise the upper and lower abdominal muscles. Straighten your legs, lean back to keep your body balanced, and then bend your knees and abdomen to bend your abs to extreme flexion. During the exercise, your feet should not touch the floor or the bed at any time.

5. "Cycling" exercise.

Supine position. Take turns flexing and extending your legs, imitating the movement of pedaling a bicycle, the movement is fast and flexible, and the flexion and extension range should be as large as possible. It lasts 20-30 seconds.

Sixth, twist the waist. Hold the handle in one hand or pull a certain weight of weight, and do waist twists and turns in various postures to exercise the external oblique and lower back muscles.

The above exercises can be selected according to their own situation, and the amount of exercise each time according to their physical condition is from less to more, and gradually increases, 2 times a day.

Look for the kind of heavy dumbbells that you can barely handle, practice with one hand, and you'll see the results when your elbows are bent.

Exercising your abs can be divided into three parts at the same time: eating modestly, exercising your abdominal muscles, and supplementing with protein. Did you know?

This workout is designed for everyone and does not require any gym equipment. If you follow it every day, you will get a great belly shape in a very short time. From the lower abdomen to the upper abdomen to the oblique muscles, all areas can be reached.

All the ab training you want is here, fifteen reps each three sets per day!

First of all, if you are afraid of being tired, it is absolutely not okay, so there is no need to talk about exercise. The two muscles below the abdomen are the least obvious but the most important muscles in the crunch process. Do you have that kind of experience:

When you do sit-ups and then lean down, do you feel the most weak is the 2 muscles under the abdomen, because the most stressed during this exercise is the 2 muscles under the abdomen, if you want to practice more of the lower abdomen, you can do sit-ups that are not completely on the back, that is, the back does not touch the ground but leans back as much as possible. You have to keep doing it with high leg raises, too. If you have a door frame or something in the next floor, you can hang it with your hands and do knee lifts or leg lifts, which are conducive to the development of the lower abdomen.

Abdominis obliques, then you have to do sit-ups when you lie on your side, or add a twist when you do traditional sit-ups: bend your legs with your hands on your head, and when you get up, you alternately touch your left (right) knee with your right (left) elbow, and try to use him to contract the target muscle.

Muscles are nothing, the key is persistence, I hope everyone has a healthy and beautiful tomorrow! In fact, I said that the following two muscles are the most stressed, which can also be explained by physics. The principle of leverage that we are familiar with.

When doing sit-ups, use the point that touches the ground as the fulcrum, usually the buttocks! From the lower abdomen up to the upper abdomen, is it getting farther and farther away from the fulcrum? Yes!

The farther away from the fulcrum you are when you do a slump or sit-up, the less strain the muscles will have, and the nearest lower abdomen will definitely be greater than the upper abdomen!

Whether it's training the whole rectus abdominis or external oblique muscles, you only need one or two movements to exercise your abs, and only when your ability improves, you need to change the movements. The key to building abs is the intensity of the movements, not the more reps the better. For example, you can do 200 sit-ups at a time, but it is not as good as if you can only do 10 sit-ups at both ends.

Because being able to do more than 200 is to train endurance, it is not obvious to the thickening of muscle fibers.

Four movements to work your abs: sit-ups, leg presses, two-head lifts, and hanging leg raises (increasing in intensity). If you can do 10 to 20 sit-ups, then do a leg press; You can do 10 to 20 supine leg presses, just do two ups; If you can do 10 to 20 from both ends, do a hanging leg raise.

Practice three times a week, practice 3 sets of one movement each time, and do about 10 in each group. In addition, if the body fat percentage is higher than 10%, the fat will cover the trained abdominal muscles. Sumo wrestling has no muscles and that's why.

If you have a small belly, you also need to jog for about 40 minutes to lose fat. About 3 to 5 times a week. If you can't run for 40 minutes at a time, you can walk briskly for a while in between.

Let me give you a suggestion, I once practiced basketball in a sports school, and the coach told us to jump the stairs with a heavy object (like a steel plate on a dumbbell), and I practiced it, and it was very effective for the bottom two abs! Exercise 5 sets at a time, 50-100 reps per set, not only exercise abdominal muscles, but also is very good for bounce, and can also enhance explosiveness!

Sit-ups can indeed only exercise to the upper abdomen, the lower abdomen must be practiced with actions such as supine leg raisings that you feel tired, the lower abdomen of ordinary people is weaker than the upper abdomen, so when practicing the lower abdomen, I feel much more tired than practicing the upper abdomen, and the external oblique muscles can be practiced with sideways sit-ups, which is similar to the action of sit-ups when lying on the side.

There is no shortcut to building muscles, you can only practice them by enduring hardships and hardships.

1. Lie flat on the yoga mat, the buttocks and waist touch the yoga mat, the opposite elbow and knee contract to the abdomen, try to use the abdominal muscles, the action should be slow, and experience the compression of the external oblique muscles, a group of 20, and then change to the opposite side of the exercise, according to the situation, 10-20 groups are appropriate.

2. The movements are basically the same as above, alternately exercise on both sides, cross your hands behind your head, contract your elbows and knees to the abdomen on the opposite side, fix your hands, and don't put pressure on your cervical spine. A group of 30, 6-10 groups is appropriate.

3. Lying on the side and raising the legs, lying on the side of the body, supporting with one hand, stabilizing the upper body, using the abdominal muscle contraction, lifting the legs off the yoga mat, controlling the legs, slowly putting down, 15-20 groups, and then changing to the opposite side of the exercise, according to the situation, 10-15 groups are appropriate.