External oblique muscle exercises

Abdominal muscles are the muscles in our abdomen, and in today's world of economic integration, more and more people are pursuing fitness and bodybuilding. It is for this reason that more and more people want to have perfect abdominal muscles. Strictly speaking, the abdominal muscles are not just one piece. They are actually made up of many different muscles, and the external oblique muscle is one of them. Moreover, the external oblique muscles directly affect the beauty of the abdominal muscles. So, how to exercise the external oblique muscles? Let's study the exercise methods of the external oblique muscles.

There are several main ways to exercise the external oblique muscles:

1. Twisting Crunch, as the name suggests, is derived from crunch. Normal crunches are done by rolling up the abdominal muscles in a straight line to train the rectus abdominis muscles; whereas twist crunches are done on a cross-shaped diagonal line to effectively train the external oblique muscles. It is also the most widely used exercise for the external oblique muscles.

Action essentials:

1. The preparatory movements are exactly the same as those for sit-ups, so I will not go into details.

2. During the movement, the direction of the crunch is changed to cross-diagonal crunch. The left upper body is curled towards the right leg through crunches, and the right upper body is curled towards the left leg through crunches.

Note:

1. The most important point when practicing the external oblique muscles is the balance on both sides. You can do it alternately, or you can do it on one side for a certain number of times and then switch to the other side.

2. Make sure the movements are standard, otherwise the rectus abdominis will leverage the force and affect the training effect of the external oblique muscles.

3. It is not recommended to do similar twisting sit-ups.

2. Hold a 20kg barbell and walk forward, turning left and right. One round trip counts as one time. Do ten times in a set. Do four sets, each distance is 40-50 meters.

3. Hold a dumbbell in each hand, use heavier weights, bend to the side of the body, and do it alternately left and right.

4. The goat extension exercise used in the gym can also be performed sideways to exercise the external oblique muscles.

5. When doing normal sit-ups, do not start from the front, but from the side of the body. If you feel the strength is not enough, you can do this. Suppose we are training the left external oblique muscles. You can put your left leg on the right knee or above the knee, and then do sit-ups from the side of the body. Generally, do 20 in a set, 4 sets a day.

6. First of all, we need to know that abdominal muscles are endurance muscles, so we should adopt multiple repetitions and high frequency exercises. The external oblique muscles are similar, except that we adjust the angle appropriately during exercise. We can do supine crunches by twisting the body left and right and crossing, touching the right knee with the left elbow, or switching sides (supine crunches are usually understood as half of sit-ups, because sit-ups will train the iliopsoas muscles and cause the pelvis to tilt forward, which is not suitable for long-term use), maintain high frequency and multiple repetitions, generally a total of 200-300, completed in 3-4 times.

As can be seen from the above, there are many ways to train the external oblique muscles, but they are also relatively complicated. However, as long as we work hard to learn, we can generally learn it. However, when exercising the external oblique muscles, we cannot be half-hearted. We must have the spirit of perseverance. Only in this way can we develop beautiful external oblique muscles. Of course, after practicing, we still have to continue to maintain it. Without proper maintenance, it will not work.