If our six-pack abs are successful and visible, it proves that your abdominal muscles have achieved a very shaping effect. Then in the later training, you can gradually add the training of the contralateral abdominal muscles. In this case, you can To make your entire abdominal muscles more perfect, how can you exercise the contralateral abdominal muscles to achieve better results? In fact, there are many side abdominal muscle training movements. Last week, the editor introduced you to side abdominal muscle training-weight-bearing body rotation and side abdominal muscle training-twisting crunches. Next, I will introduce to youlateral abdominal muscle training- Side crunchs.
1. Lie on your side on the mat with your upper legs Bend, the angle between the thigh and the calf is about 60 degrees, the foot is on the ground, the knee is perpendicular to the ground, the lower leg is flat on the ground, the knee is also bent,
The angle between the thigh and the calf is also 60 degrees. At about 60 degrees, place your foot on the instep of the other foot and push theThe leg on the ground is fixed in one position, the upper body is tilted, the shoulder on the same side as the foot on the ground is off the ground, the other side is close to the ground, the upper arm is placed on the other shoulder, and the lower arm is straightened and placed naturally on the mat superior.
2. First take a deep breath, then tighten the external oblique muscles on the far side of the ground, and exhale at the same time. Then while inhaling, slowly relax the external oblique muscles and return to the original position. position and then practice it repeatedly.
Notes:
1. The most important point when practicing the external oblique muscles is For balance issues on both sides, for example, if you do the left side first, the next group should do the right side first. Because the first time you do it, you will have more energy and feel a little more relaxed. Therefore, in order to achieve balanced muscle growth of the external oblique muscles on both sides, the order of the left and right external oblique muscle movements should be adjusted for each set of exercises.
2. Practice 4 groups each time. When both sides have been practiced, it is a group without any rest in between. After practicing both sides, take a 1-2 minute break before starting the next set of exercises. 30-50 reps on each side, do the same for 4 sets. To give your muscles time to recover, practice every other day.
3. Note that the movements must be standard, otherwise the rectus abdominis will borrow force and affect the exercise effect of the external oblique muscles.