How to pump up oblique abdominal muscles - a set of exercises

If you are interested in how to pump up oblique abdominal muscles, let's first find out what it is and what they are for. So, first a little bit of anatomy. There are internal and external muscles.

Outer muscles are one of the largest and visually-perceptible abdominal muscles, so a lean person can easily notice their location on their sides. When the right and left groups of these muscles work together, the trunk bends forward, and the head approaches the legs. If only one group works, the person's torso turns in the opposite direction.

The internal muscles are attached at the top to the ribs and thus continue the respiratory muscle of the thorax. From below they connect with the thoracolumbar fascia and the ilium. The nature of their work is determined by the fact that they run upward towards the head perpendicular to the external oblique muscles. That is why when the right muscle group is working , the body tilts to the right, and when left to left, then, as mentioned above, they provoke the movements of the opposite side of the torso with their work. If the inner oblique muscles of both sides contract, the trunk is bent forward.

Thus, we see that these muscles play a stabilizing role. In this case, one can not ignore that the movements in which you can learn how to pump up the external oblique muscle, a person in daily life rarely performs. Therefore, with increasing the load on them, they quickly get tired and restore their strength for a fairly long time. The trained muscles of the abdomen are especially necessary in those sports where frequent inclinations and twisting of the torso are performed, as they allow to prevent injuries in these movements, and also to defend themselves in such sports as hockey, boxing and other martial arts.

How to pump up the oblique abdominal muscles will show you the next series of simple exercises.

The first exercise. To do this, take the following position: spread legs widely, place the hands on the back of the head, straighten the upper part of the trunk and slightly tilt forward. Further tilt the body, while eliminating turns and tilting back.

The second exercise. Lie on your back, put your right foot on the floor, and put your left foot on it. Place the other hand on the back of the head, and pull it out to the side, palm up. It is necessary to move the chest to the left knee, until the right shoulder blade stops touching the floor. Then slowly return to the starting position. When properly performed, the pelvis should be constantly pressed to the floor, the elbow outward, the nape presses against the right arm and the abdominal muscles tense.

The following exercises for oblique muscles. Lying on your back, bend your legs at the knee joint, put your feet on the floor. Tear off one or the other shoulder blade from the floor alternately, while straining the abdominal muscles and directing the corresponding arm to the ceiling.

The fourth exercise for those who want to figure out how to pump up oblique abdominal muscles. Lying on your back, lift a slightly torso and carry your hands out. Then slowly return to the starting position. When properly performed, the blades break away from the floor, the shoulders are pulled back and down, and the abdominal muscles are strained.

Fifth exercise. Take the following position: the emphasis on the side, the elbow under the shoulder, knees bend, the upper part of the trunk straighten, between the hands tie the rubber band. Try to pull both shoulders toward the pelvis, while lifting the hips, as far as you can get. Tape, at the same time pull up, stretching along the length. The first time this exercise is better to do without tape and rest against the floor with the other hand in the front. And already those who understood how to pump up oblique abdominal muscles, you can use the tape.

During training it is necessary to correctly determine the optimal number of exercises based on your physical fitness, therefore it is recommended that all these beginners begin to exercise 4-8 movements from two to three times a day, if your training is already sufficient, then you can go to the 12- 24 movements from three to four times a day. It is known that the muscles of the abdomen work both when squatting with the barbell and at the press from the shoulders, but they do not contract completely, but act as stabilizers, so the advantage is obtained by exercises that consist of torso and twisting of the torso, that is, those described above. They act on the muscle, compacting it, but without doing too massive, because its excessive increase disrupts the aesthetic shape of the trunk.