How to exercise your external oblique muscles

Strong muscles always make people feel extremely powerful, especially female friends like men's muscles, especially eight-pack abs. However, in reality, fat is generated due to various reasons. Therefore, if you want to exercise the external oblique muscles, let's take a look at the methods of exercising the external oblique muscles.

Action essentials

Lie on your side on the mat with your upper leg bent so that the angle between your thigh and calf is about 60 degrees. Your foot is on the ground with your knee perpendicular to the ground. Your lower leg is flat on the ground with your knee also bent so that the angle between your thigh and calf is also about 60 degrees. Your foot is placed on the sole of the other foot. Fix the leg that is stepping on the ground in one position. Tilt your upper body so that the shoulder on the same side of the foot that is stepping on the ground is off the ground and the other side is close to the ground. Place your upper arm on the shoulder on the other side and your lower arm is straight and naturally placed on the mat. Take a deep breath first, then tighten the external oblique muscle on the far side of the ground while exhaling. Then, while inhaling, slowly relax the external oblique muscle and return your body to its original position. Repeat this exercise.

Time and frequency: Each time you practice this movement, generally do it 10 times at a time, and you will feel the external oblique muscles very well. Do 4 sets each time, and consider it a set when both sides are exercised, with no rest in between. After practicing on both sides, rest for 1-2 minutes before starting the next set of exercises. After practicing for one month, you can increase the number of times on each side to 20 times, and do 4 sets. When you practice 30 times on each side and do 6 sets in total, the shape of your external oblique muscles will be very toned. You will reach this level by practicing for 3 months. To give your muscles time to recover, practice every other day. 3. Note: The most important thing when practicing the external oblique muscles is the balance between the two sides. For example, if you do the left side first, you should do the right side first in the next set. Because the first time you do it you will have more physical strength and feel a little more relaxed. Therefore, in order to achieve balanced growth of the external oblique muscles on both sides, the order of the external oblique muscle exercises on the left and right sides should be adjusted after each set of exercises. The second thing to note is that the movements must be standard, otherwise the rectus abdominis will borrow force and affect the training effect of the external oblique muscles.

weight

Don't use heavy weights at the beginning. After you find the right angle, you can usually lift less than half of the weight you use for bench press. For example, you can do a set of 100KG bench press for 10 times, and you can use about 40KG for 10 times for single-arm rowing.

Others: It is worth noting that when rowing, you often feel that your back still has strength, but your hands can't hold the dumbbells. At this point, a pair of gloves would be a good idea. Otherwise, you can also use walst straps - actually they are two canvas strips 3-4CM wide and 40CM long. One end can be tied and wrapped around your hand, and the other end can be wrapped around the dumbbell to prevent your hand from slipping.

Tips

The feet must not move, the upper body cannot bend forward, and the hands should be stretched horizontally to the sides.

Effect

It can exercise the anterior muscles and latissimus dorsi muscles, making the lines from the armpit to the waist slender and graceful.

The above article explains to us in detail the methods of exercising the external oblique muscles, especially the most common push-up method of exercising the abdominal muscles is the most effective, because when people do push-ups, their abdomen needs to contract, so that not only can they train very strong abdominal muscles, but also make their arms stronger.