How to exercise the external oblique muscles

Abdominal muscles are a symbol of strength and a synonym for fitness. As material life gets better and better, people are gradually pursuing abdominal muscles. The abdominal muscles are made up of several muscles, and the external obliques are one of them. Of course, if you want to have beautiful abdominal muscles, you must first have perfect external oblique muscles. So, what is the most appropriate way to exercise the external oblique muscles? There are many answers to this question. Here are some more appropriate and effective ways to exercise the external oblique muscles:

1. Weight-bearing lateral flexion

Weighted side bends are also an effective way to exercise the external oblique muscles. It is simple and easy to do, and you can use a barbell or dumbbells. The exercise with dumbbells is generally called upright lateral pull-ups. Of course, there are also oblique pull-ups with dumbbells, which have similar effects.

Action essentials:

1. Stand with a dumbbell in one hand (or a barbell on your shoulder). Slowly tilt your body to about 35 degrees, then slowly return to the original position.

2. Inhale before the movement, exhale while lifting, and adjust your breathing when the movement ends.

Note:

1. Because the intensity is not high enough, you will only see some effect if you do about 20 times per set, or do as much as you can.

2. Perform lateral flexion with controlled weight bearing, and be careful not to sprain your waist and abdomen.

3. Many equipment in the gym have similar effects.

2. Do it every day. Do it every day until you feel a burning sensation in your abdominal muscles and sweat on your forehead. The standard is that when you stop, you have to straighten your back into an awkward position to relieve the spasm in your abdominal muscles. If you stick to it for half a month, your abdominal muscles will be in great shape. Let’s talk about new ways to do sit-ups. The traditional way to do it is to put your feet under someone's buttocks, bend your legs, hold your head with your hands, and touch your knees with your elbows. In fact, this method can only train the abdominal muscles in that area. My little belly is still the same as usual. To do the lower abdominal exercise, lie down flat with your hands on both sides of your body. Lift your legs. Don't lift it to 90 degrees, just lift it more than 45 degrees. Do it repeatedly and your belly will disappear. Also, the "sit-up" movement is not done completely, but in segments.

For example:

1. Lift your head and back off the ground. Stop halfway through the rise.

2. The body is completely off the ground. Elbows to knees.

3. Let your body fall down, but do not touch the ground. Stop halfway through the movement.

4. The body falls completely. Prepare for the next move.

The above 4 steps are repeated once, and 8 times constitute a set.

3. Do sit-ups and twist your waist when you bend over. Similarly, you can twist your waist when doing crunches, which can exercise your external oblique muscles. There is another movement that I often use during track and field training. It is to put the barbell behind the neck, do the waist rotation movement, and then use the strength of the abdominal muscles to stop the inertial motion of the barbell. Repeat this movement repeatedly. However, the key is that when doing this movement, you must be very careful not to use too much force, otherwise you will sprain your waist.

These three methods are part of the main methods for exercising the external oblique muscles. As for us, if we can master these methods, then it will be possible to have perfect external oblique muscles. Of course, to make this possible a reality, we can only rely on our own efforts. We must firmly believe that only hard work will bring rewards, and only the external oblique muscles obtained through hard work are the most beautiful.