Oblique abdominal muscle training movements and essentials

As living conditions become better and better, more and more people are beginning to pursue fitness. In fact, considering the current national conditions, everyone needs to exercise, especially those who exercise very little every day. The main purpose of fitness is to stay healthy, to keep fit and to have beautiful muscles. Most people work out mainly to have abdominal muscles, because in their eyes, this is a symbol of beauty. When talking about abdominal muscles, we have to know the oblique abdominal muscles, which are an important part of the abdominal muscles. Now let’s start to learn about the exercises and techniques for exercising the oblique abdominal muscles.

First exercise: Side crunch

When our abdominal muscles are trained to the point where the four abdominal muscles are visible, we can practice the external oblique muscles, which can make the entire abdominal muscles more perfect. Side crunches are undoubtedly a good choice. Although there are many types of side crunches, the movements and effects are basically similar.

Action essentials:

1. Lie on your side on the mat, with the upper leg bent, the angle between the thigh and calf about 60 degrees, the foot on the ground, the knee perpendicular to the ground, the lower leg flat on the ground, the knee also bent, the angle between the thigh and calf also about 60 degrees, the foot placed on the instep of the other foot, fix the leg on the ground in one position, tilt the upper body, lift the shoulder on the same side of the foot on the ground, and keep the other side close to the ground, place the upper arm on the other shoulder, and the lower arm straightened and naturally placed on the mat.

2. Take a deep breath first, then tighten the external oblique muscles on the far side of the ground while exhaling. Then, while inhaling, slowly relax the external oblique muscles and return the body to its original position. Then practice repeatedly.

Note:

1. The most important point 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.

2. Practice 4 sets each time, and one set is when both sides are practiced, without rest in between. After practicing on both sides, rest for 1-2 minutes before starting the next set of exercises. Do 30-50 times on each side, and do 4 sets. To give your muscles time to recover, practice every other day.

3. Pay attention to the standard movements, otherwise the rectus abdominis will leverage the force and affect the training effect of the external oblique muscles.

Second exercise: twist crunch

Twisting Crunch, as the name suggests, is derived from the 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. Pay attention to the standard movements, 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.

If we want to have perfect oblique abdominal muscles, we can exercise according to the above method. Of course, only through our unremitting efforts can we achieve what we want and develop the oblique abdominal muscles that we are most satisfied with. Of course, with perfect obliques, we are that much closer to having perfect abdominal muscles. If you want to maintain your oblique abdominal muscles permanently, you need to exercise every day.