Intra- and external oblique muscle training: 2 movement recommendations

Intra- and external oblique muscle training: 2 movement recommendations

　　Beautiful abdominal muscles are the goal of everyone coming to the gym. In addition to protecting relatively low body fat, additional abdominal muscle training is also very important 　　In abdominal muscle training, most people only focus on the front six-pack abdomen (rectus abdomen), and often ignore the inner and outer oblique muscles on the side of the abdomen! Beautiful abdominal muscles require support from the mermaid line to be more stylish!

　　How to exercise the inner and outer oblique muscles?

　　First let’s take a look at the physiological and anatomical anatomy of the inner and outer oblique muscles and its functions

　The following picture is an anatomical picture of the oblique muscles. It crosses on both sides of our abdomen. Its main function is responsible for the stability of the spine, protecting the excessive rotation and stretch of the trunk. At the same time, it also controls rotation and lateral flexion, which can give the trunk a greater explosion when rotated. Exercise force, use movements such as baseball pitching, boxing punching, etc., which are of great help to improve the motor function.

　　The better way to train the oblique muscles inside and outside of the abdomen is to use a static method (equidistance contraction) to stabilize our trunk, and you can also add the following movements of rotating the torso!

　　Today we will introduce two movements to you, training our inner and outer oblique muscles in a static and dynamic way

　　Action 1: Rope rotation!

　　The action process

　　First set the pulley to the height of the upper abdomen.

　　Close your hands and hold your grips tightly, step forward about one step away, the station distance is the same as your shoulders, and point your toes forward.

　　Push the pulley to the chest, straighten your back, keep your arms straight, and your knees slightly bent.

　　Start the abdomen and turn the torso to the opposite side, keeping the core muscles tight throughout the whole process. After completing the rotation, slowly and control the return to the starting point of the movement.

　　Tip: In order to perform a good rotational movement, the entire torso will rotate, keep concentrated in the waist, drive the entire movement with the waist and abdomen, and tighten the abdominal muscles again at the end of the movement, so that you can get better muscle sensing.

　　Action 2: Stand and chest push

　　Test the core strength that resists rotation. When your torso is pulled left or right, you need to resist this rotation so that your spine is not taken away. You are still training muscles involved in spinal rotation, but doing so will reduce the risk of spinal injury.

　　Action process!

　　Use an elastic band or roller skating cable to bear weight! The height is about below your chest muscles!

　　Standing, your feet are wider than shoulders, raise your head and chest to the front, hold the handle with both hands, and pull the tension rope to the height of your abdomen and then walk a few steps toward your side! When you reach an appropriate distance (resistance), your feet are as wide as your hip joint, maintain a good posture, keep your whole body tight, and then slowly push the tension rope to your chest! Until your elbows are straight.

　　When you move to the side, there will be a rotational resistance pulling your torso, which tries to rotate. At this time, all you need to do is to use the core force to continue maintaining a good body posture and fight the rotation!

　　If your core is lazy, or the resistance is too large, your spine will deviate from the neutral position, thus losing stability!

　　Train 3 sets on each side, and each set slowly 12 times