< strong>Internal and external abdominal oblique muscle training: 2 recommended actions
Beautiful abdominal muscles are everyone’s goal when they come to the gym. In addition to protecting relatively low body fat, additional abdominal muscles Training is also very important
In abdominal muscle training, most people only focus on the six-pack abdominal muscles (rectus abdominis) on the front, but often ignore the internal and external oblique muscles on the sides of the abdomen! Beautiful abdominal muscles need the support of mermaid lines to make them more stylish!
How to exercise the internal and external oblique muscles?
First of all, let’s take a look at the physiological anatomy and functions of the internal and external oblique muscles
The following picture is an anatomy of the abdominal oblique muscles, which cross our On both sides of the abdomen, its main function is responsible for the stability of the spine, protecting the trunk from excessive rotation and extension. It also controls rotation and lateral flexion, giving the trunk greater explosive power when rotating, and is used in applied movements such as baseball pitching and boxing. Boxing, etc., are of great help in improving motor function.
A better way to train the internal and external oblique muscles is to use a static method (isometric contraction) to stabilize our trunk. You can also add the following trunk rotation movements!
Today we will introduce to you two actions to train our internal and external abdominal oblique muscles in a static and dynamic way.
Action 1: Rope turn Body!
Action process
First set the pulley to the height of your upper abdomen.
Grasp the handle with your hands together, and step forward about one step, standing shoulder-width apart and pointing your toes forward.
Push the pulley to your chest, keep your back straight, keep your arms straight, and slightly bend your knees.
Start the abdomen and rotate the trunk to the opposite side, keeping the core muscles tight throughout the process. After completing the rotation, Return to the starting point of the movement slowly and with control.
Tip: In order to perform the turning movement, the entire torso will rotate along with it, keep it focused on the waist, and use the waist and abdomen to drive the entire movement. At the end, tighten the abdominal muscles again to get better muscle response
Action 2: Standing chest push
Test your anti-rotation core strength. When your torso is pulled to the left or right, you need to resist the rotation., so that your spine is not taken away. You still train the muscles involved in spinal rotation, but doing so reduces the risk of spinal injury.
The action process!
Use a resistance band or roller cable to carry weights! The height of the fixed end is about below your chest muscles!
Sit in a standing position with your feet wider than shoulder width, raise your head and chest, face forward, hold the handle with both hands, pull the tension rope to the height of your abdomen and then take a few steps to your side! When you reach the appropriate distance (resistance), place your feet the same width as your hip joints, maintain a good posture, tighten your whole body, and then slowly push the tension rope out to your chest! until your elbows are straight.
When you move sideways, there will be a rotational resistance pulling your torso. This resistance is trying to rotate your torso. What you need to do at this time is to use your core strength to continue to maintain good posture. Body position, counter rotation!
If your core is lazy or has too much resistance, your spine will deviate from the neutral position and lose stability!
Perform 3 groups on each side, slowly perform 12 reps in each group