How to exercise the oblique abdominal muscles

Now more and more male friends are beginning to pay attention to their body shape. In this case, everyone wants to have a more perfect body proportion. The most important thing is to exercise your oblique abdominal muscles, so that you will look more manly and can attract the attention of the opposite sex. Let us learn how to exercise the oblique abdominal muscles.

Training method:

Divide these 4 movements into 2 groups, 2 movements in a combination, and one combination consists of 1 basic movement and 1 isolated movement. The basic movements mainly use the lower limbs, while the isolated movements mainly use the upper limbs, that is, hanging leg raises and heavy hammer pulley lateral flexion are a group, and hanging rotations and one-handed dumbbell lateral flexion are a group. Only practice one combination each time you train, practice the first combination on the first day and the second combination on the second day. Practice basic movements first, then isolation movements. This training effect is great.

Number of sets and reps -

It is quite difficult to practice hanging leg raises and hanging twists at the beginning, so do not do too many sets. Start with 2 to 3 sets, from a small number to a large number, step by step, until you can complete more than 12 times in each set, then add one more set. The heavy hammer pulley lateral bend and the one-handed dumbbell lateral bend are easier to hold and can be done in 4 to 5 sets, more than 20 times.

Action essentials——

1. Hanging leg side raise:

Preparatory posture: Hold the horizontal bar with both hands, hang your body, put the assistance belt on your hands, and put your legs together or overlap your ankles.

Action process: When the lower limbs lift (swing) the legs to one side, the oblique abdominal muscles contract and exert force, pause for a moment, and then lift (swing) the legs to the other side.

Breathe naturally: Breathe naturally, concentrate on fully contracting your oblique abdominal muscles.

Action requirements: Do not use the swing of your body to complete the action, so as not to affect the training effect.

2. Hanging rotation:

Ready position: Same as above.

Action process: Turn your body, bend your knees and raise your legs, alternately turning your knee joints toward the opposite elbow joints.

Breathing method: natural breathing.

Action requirements: Do not use the swing of your body to complete the action.

The above article introduces in detail how to exercise the oblique abdominal muscles. Basically, you still need to master some exercise essentials, so that you can be more relaxed when exercising and will not feel so tired. The abdominal muscles are generally exercised by lifting dumbbells, about 20 times or more.