Introducing 13 side movements to strengthen the abdominal oblique muscles


Why is it always involved in side movements and a part of our exercise program is dedicated to these movements? The advantages and benefits of side training go beyond fat burning and slimming; Side muscles are a part of your middle body that play a very important role in your body health and doing your daily activities. Read this article to know the importance of these exercises and to know the best lateral movements for slimming and weight loss. The importance of strengthening side muscles Why should we care about side movements and include it in our program? In this part, we mention 5 very important reasons for strengthening the side muscles, which you will be surprised to read. 1. All-round movements Side movements naturally strengthen the muscles of this area. These muscles play a role from helping to do daily tasks to helping to do Pilates and bodybuilding exercises. Abdominal oblique muscles (or sides) are very effective in helping your stability and balance. Additionally, a strong core (including strong muscles in the flanks) will improve your posture and reduce the risk of injury. Also, sides that don’t have excess fat are considered an indicator of body fitness and beauty. We engage our midsection and sides when we run and lift weights, when we do yoga and pilates, and for everyday activities like rolling and lifting a baby. 2. Help prevent injuries As you approach fitness, you will be less prone to injury. The core muscles, including the sides, allow us to stand upright, shift our body weight, and move in different directions. If you have weak side muscles, you are more likely to experience a musculoskeletal injury. A strong core and sides prevent abdominal strain and protect you from injury. 3. Protecting Your Internal Organs and Nervous System Your abdomen and sides are the area where all your organs and central nervous system are located. Having strong side muscles protects the kidneys continuously. Be sure that you can better protect your internal organs by performing lateral movements. 4. Back pain relief Having weak side muscles, by putting extra pressure on the spine and not supporting them, can cause your back pain. On the other hand, if your back muscles are very strong, but your stomach and especially your sides are weak, you will suffer from back pain. The best thing to do is to strengthen all the muscles of your middle body, including the transverse and oblique abdominal muscles. Abdominal strengthening exercises are often prescribed to all those with back pain. 5. Improving body posture The ideal posture is the one that puts the least amount of pressure on your back and will prevent wear and tear on your spine. Strong abdominal and side muscles will help you achieve this goal and stand straight and steady. Proper posture helps you breathe better and prevent skeletal diseases, and also increases your self-confidence; Because he no longer looked weak and bent. Now that you know the benefits of lateral movements, you can get a specialized exercise program according to your conditions and goals from the trainers of Vitamin. Phytamine bodybuilding and muscle building program, increasing muscle volume during the bodybuilding program with the help of a dedicated trainer! Introducing side movements to strengthen the side muscles. In order to achieve the benefits we mentioned above, we must think about strengthening our mid-body muscles. Now I will introduce you some great side and abdominal movements to strengthen this area. Stretching of the fillet and lying on the side, Russian twist, Russian twist, open hand plank, side crunch, lying side crunch, crunch crunch, 90 degree leg crunch, bicycle crunch, one-way bicycle crunch, stretching of the fillet and lying side. hands are hooked under the head; Bend your right knee; Place the left knee on your right knee; Lower the knees to the left side to feel the tension in the back and side muscles; Pause for a few seconds and then repeat for the other leg. Russian rotation, movement description, how to perform the movement, first sit on the floor; the legs should be bent at the knees and separate from the ground; to simplify the movement, you can also lock your legs in a fixed place or put your heels on the floor to maintain balance Lean the upper body back a little so that it becomes inclined; Now, turn the upper body to the right; make sure to maintain the contraction of the abdominal muscles while performing the movement; Then return to the starting position; make sure you use the lateral abdominal muscles to rotate, not just the shoulders; repeat the same process in a circular motion; you can lift your feet off the floor to make the movement heavier. Russian hand rotation, movement description, how to perform the movement. Lean your body back a little and open your hands as shown in the picture; Try to turn slowly to the right and left without hitting; To make the movement heavier, you can separate your feet from the ground; Make sure you’re using the lateral abdominal muscles to rotate, not just the shoulders. Plank on the side, movement description, how to perform the movement, sit on the ground, so that your hand is 90 degrees and your forearm is completely on the ground, the spine should be parallel to the ground, then place your body on the left side. So that the weight of the body is on one of the hands, your body should form a straight line from the ears to the ankles. Lying Side Crunches Movement Description Lie on your left side with your feet crossed; make sure your knees are slightly bent; place your right hand behind your head, this will be your starting point; exhale and The crunch movement, raise the right elbow; the focus should be on the abdominal oblique muscle; go up into the crunch position as high as you can; Pause briefly, then inhale and slowly return to the starting position. Crunch Touch Movement Description How to perform the movement First, lie on your back on the floor; bend your knees so that the soles of your feet are on the floor; your arms are stretched by your body; lift your upper body a little off the floor and keep it steady; try to touch your heels once with your fingertips Touch the left side and the right heel once and repeat this alternately. 90 degree leg touch crunch, movement description, how to perform the movement on the floor, lie on your back; Keep your knees bent at a 90-degree angle and separate from the ground; Hands should be stretched out next to the body; Separate your upper body slightly from the ground and keep it in the same position; Try to touch the heel of your opposite leg with your fingertips. Bicycle sit-up – Bicycle crunch Movement description How to perform the movement to perform the bicycle sit-up or bicycle crunch Lie on the floor; then put your hands next to your ears; lift your upper body and legs slightly off the ground; try to bring the opposite elbow and knee together Move closer; perform alternately and sharply for each side of the body. Single Sided Bicycle Crunches Movement Description How to perform the movement First, lie on your back on the floor and bend your knees and place it on the other leg; place your right hand on the floor and leave your left hand behind your head; slowly and without hitting the side Move the opposite knee, then return to the initial position and then perform the other side of the body. Side movements with dumbbells Side dumbbells from above Side dumbbells Russian rotation Dumbbell Russian rotation Intermittent dumbbells Side dumbbells from above Movement description How to perform the movement To perform this movement, choose a light dumbbell; stand straight and spread your legs wider than shoulder width; Keep both hands above your head so that your hands are straight and stretched; This will be your starting point; now slowly bend to the left side; perform the next set for the other side of the body. Lateral Sides with Dumbbells Movement Description How to perform the movement First, hold a pair of light dumbbells in your hands; your feet should be shoulder-width apart; your hands should be stretched by your thighs and your body should be completely straight; incline to the left and then to the right; perform the movement slowly give Russian twist with dumbbells Movement description How to perform the movement Sit on the floor and place the soles of your feet on the floor or lock your feet in a fixed place or place your heels on the floor to maintain balance; The legs should be bent at the knees; Lean the upper body back a little so that it becomes inclined; hold the dumbbell on your chest with your hands while holding it by the two ends; Now turn the upper body to the right. Pause for a moment at this point; Then return to the starting point; Make sure you use the lateral abdominal muscles to rotate, not just the shoulders; To make the movement heavier, you can separate your feet from the ground. Russian Rotation Dumbbell Interval Movement Description How to perform the movement First sit on the floor; put the soles of your feet on the floor and lock your feet in a fixed place or place your heels on the floor to maintain balance; your legs should be bent at the knees; Lean your upper body back slightly so that it is inclined; arms are extended in front of the chest, while holding a pair of dumbbells; This will be the starting point of the movement; now turn the upper body to the right along with the right hand and pause for a moment at this point; Then return to the starting position; in this position, your left arm remains extended, making sure to use the contraction of the lateral abdominal muscles to rotate, not just rotating the shoulders; perform the next repetition with the left arm; To make the movement heavier, you can separate your feet from the ground. Tip: For better results, try side movements with dumbbells with 8 repetitions of each exercise in the first set and continue up to 12 repetitions in the second and third sets. Exercise for slimming the belly and sides Many people try to lose belly and side fat by doing a lot of abdominal movements such as crunches and sit-ups, even worse, by curling; But this is not the way. To achieve slimming of the sides and abdomen, you must enter the following ways. Having the right diet plan In order to get rid of belly and side fat, you need to have a diet and change your lifestyle. Your calorie intake should be in deficit and you should minimize the consumption of a series of worthless foods such as soft drinks and sugar. Giving importance to our body in the work environment. Many people have a sedentary lifestyle and desk jobs, and they sit for hours in their work environment. Studies show that sitting for a long time will lead to an increase in the size of the abdomen and sides. Creating a simple habit like setting a timer every half hour to get up and walk can make a huge difference in your weight loss. Aerobic exercise is another way to incorporate aerobic exercise into your daily routine. Cardiovascular or aerobic exercise is any activity that increases your heart rate for an extended period of time. Aerobic exercises help burn calories and reduce excess body fat, ultimately leading to a reduction in belly and flank fat. Swimming, running on a treadmill, aerobics, Zumba, cycling, working out on the elliptical or even brisk walking are all great examples of aerobic exercise. Doing strength training is more important than all of the above. Strength training is no different with dumbbells and weights or body weight; Each one affects your abs and sides in some way. Resistance training helps the body build muscle and burn more calories at rest. Combining resistance training with aerobic exercise is very effective for burning belly fat. Also, resistance training increases your metabolism and helps you burn more calories throughout the day. Burning the sides with dumbbells There is a common misconception that if we don’t jump in the gym or sweat quickly on the bike or treadmill, it means that our exercise was not good and enough; But dumbbells are an easy and affordable way to burn fat and build muscle. Using dumbbells in lateral movements can be useful for slimming the abdomen and sides because: exercising the muscle leads to the strengthening of the muscle fibers and their growth over time. Strength training burns fat not only during training, but also after training, because when Have a higher muscle percentage, you will always burn more fat, and not just during exercise. After a good strength training session, the body will continue to burn fat for several hours. Most dumbbell lunges are multi-joint and involve several different muscles, and most of them will get your heart rate up. The final word: burning side and belly fat and strengthening its muscles, in addition to increasing beauty and fitness, improves health and stays away from disease. Many factors such as changing lifestyle, having a proper diet and exercise program can help to lose weight and strengthen the side muscles. In this article, we introduced the best lateral movements to lose weight and strengthen this area. Try to include them in your daily schedule. Sources: everydayhealth – healthline

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