< strong>Oblique muscle exercise: Kneeling cable side crunch
The mermaid line is one of the most beautiful lines on the human body! The two V-shaped lines on the lower side of the abdomen are the lines that every fitness enthusiast dreams of!
In terms of interpretation, the scientific name of the mermaid line is the external oblique muscle
The external oblique muscle starts from the outside of the lower eight ribs and ends at the front of the iliac crest. In addition, the aponeurosis ends at the linea alba and forms the inguinal ligament.
Its function is to stabilize the lumbar spine and protect the organs. At the same time, it can produce lateral flexion and rotation of the spine!
If you want to exercise it, you can focus on stability training and active training movements. Stability training such as sideways plank support, single-arm upper limb training, etc.!
The active training movements include sideways crunches, twists, side bends, etc.!
Today we are going to introduce you to a great movement: kneeling cable sideways abdominal crunch
Different from ordinary supine side crunches, side crunch training is performed in a kneeling position and using cables to increase the load. You can adjust the weight and intensity more flexibly, which is something that cannot be achieved with bare hands!
The following is the action process:
Select a D-shaped handle, then adjust the cable trainer to the low position and choose the appropriate weight
< p>Grasp the handle with one hand and pull it to the side of your cheekEdge pinned, then kneel on the mat!Stabilize your body, then curl your body to the side, put your elbow toward your opposite hip, then tighten your abdomen, and stay for a second!
Slowly play back, return to the starting position, and continue the action!
Each group is 15 times, alternating left and right, a total of 4 groups!
Note:
Keep your hips stable and do not move your hips back and forth during the movement
After grabbing the handle with your arms Just fix it and use the strength of the trunk to drive the body, not the arms!