Nowadays, many people want to exercise their abdominal muscles, but in fact, the oblique muscles are also very important. I wonder if you have ever noticed where the oblique muscles are located on the body? In fact, the abdominal oblique muscles are also divided into external oblique muscles and internal abdominal oblique muscles, which is more complicated and not as simple as everyone thinks. So faced with such complex muscles, do you know how to exercise them? So let’s take a look at how to exercise the oblique muscles. If you want to know, keep reading!
Hanging leg side raise
For this action, we must first prepare the horizontal bar, and then the preparatory action is to hold the horizontal bar with both hands and let our body hang from the horizontal bar. At this time, you may feel that your hands are slippery, so you can wear gloves to help. When the body is suspended on the horizontal bar, we also need to stack the two feet together, or stack them together with the ankle joint. The process of the movement is to force the lower half of our body to swing to one side. During this process, the oblique muscles will contract forcefully, and then we stop for a while before swinging the leg to the other side. When the legs swing back and forth, the abdomen will be subject to great contraction force. During this process, everyone only needs to pay attention to keeping the breathing even and concentrating.
Suspended swivel
The preparation posture for this action is the same as above. You need to prepare a horizontal bar first, and then hang your body on the horizontal bar. But her movement process is not swinging left and right, but turning. At this time, everyone needs to bend the knees first, lift the legs, and then alternately turn the knee joint to the opposite elbow joint. This process can be called rotation. body. Also when breathingIt needs to be more natural, not too stiff. Natural breathing can make the movements smoother, and everyone should also pay attention to the fact that the body will swing, so there will be help. At this time, do not rely on help to complete, let our The oblique muscles are involved.
Lateral flexion of the weight pulley body
The preparatory posture for this action is different from the previous one. Everyone needs to stand naturally, and then hold the pulling handle with one hand and put it behind the head. Or it’s okay to put your feet together. In short, we need to hold the pulling handle with our hands behind our heads. At this time, the other hand is inserted into the waist. This will maintain the stability of our body. When starting to perform the movement, pay attention to the oblique muscles contracting forcefully when lateral bending the upper body, then pause and then restore. After completing this posture, switch sides later, which means that the two are done alternately. The breathing method is not natural breathing, but exhaling when bending to the side and inhaling when returning. The movement requirement is that everyone should not lean forward or backward when bending to the side.
There are many ways to exercise the oblique muscles. If you want to learn carefully, you can learn the skills very well, and during the exercise process, the most important thing is to learn to persist. If you can learn to persevere and master the essentials of the movements, I believe everyone will soon be able to exercise their oblique muscles.