Slopes with dumbbells to the side. Implementation Recommendations

Tilting with dumbbells to the side is one of the effective exercises that provide a load on the abdominal muscles. This is a very simple task. It can easily be performed even at home. However, before resorting to such an exercise, be sure to familiarize yourself with the technique of its implementation. Otherwise, instead of perfect forms, you can get a significant deterioration of the figure.

Exercise features

Athletes perform bends with dumbbells to the side to reduce the waist and strengthen the oblique muscle tissue of the abdomen. And if this lesson is performed correctly, then the results from training are simply amazing. In the case of improper technology, the effect is completely opposite. The waist begins to "grow" in breadth due to an increase in muscle.

In addition, there is another important feature. This exercise is performed with only one dumbbell in hand. Two shells are used simultaneously for pumping arm muscles. And if you want to take care of your waist, then do the exercise with one dumbbell.

Muscle work

It is worth noting that not only the waist improves when you perform inclines with dumbbells to the side while standing. What muscles work during training?

Experts say that such inclinations allow you to work out:

• oblique muscles of the abdomen;
• iliac-rib tissue of the lower back;
• square muscles;
• ileo-rib muscles of the chest;
• scapula levator;
• gluteal muscles;
• middle and top of the trapezoid.

Very useful inclinations with dumbbells to the side, standing, for girls. Such exercises not only strengthen the abdominal muscles, but also improve posture. In addition, they allow you to reduce body fat in the area of ​​the sides and lower back. However, do not abuse such activities. If you overdo it with slopes, the result will be completely opposite.

Exercise

Bending with dumbbells to the side is a simple exercise that does not cause difficulties even for beginners.

Execution Technology:

1. First, choose the right weight for the dumbbells. For women, the optimal load is 3-5 kg. Men can take dumbbells weighing 5-10 kg.
2. Take the dumbbell in one hand so that the palm is inward. Straighten the housing and lock it. The second hand may be on the belt or be laid behind the head. Spread your feet shoulder width apart. The upper limb with dumbbells should remain straight during the entire lesson.
3. Now slowly tilt your body toward the projectile. Be sure to check that the fold occurs in a straight line. Lean strictly to the side, trying to lower lower. When your body goes down to the lowest possible point, you should feel how the muscles on the one hand contracted and on the other stretched.
4. Returning to the starting position, take the dumbbell in the other hand. Repeat this slope in the opposite direction. Exhale while tilting. Returning to the starting position, inhale the air.
5. It is very important to make an equal number of inclinations in one and the other direction. Otherwise, you may encounter asymmetric muscle development.

Trainers Recommendations

To tilt with dumbbells to the side, standing, provide excellent results, you need to listen to some tricks and tips of professionals:

1. Place your feet correctly. The distance between them should correspond to the width of the shoulders. This will help to perform deep inclinations, in which the pelvis remains motionless. It is with immobility of a given part of the body that the effectiveness of exercises increases.
2. Carefully monitor the torso. The housing must not move forward. Trying to get as low as possible will significantly reduce the effectiveness of the exercise.
3. Do not take dumbbells in both hands. So you provide a counterbalance and reduce all efforts to naught. Provide load for each side individually.
4. To strengthen the load, it is recommended to straighten your free hand over your head. Such a simple gesture will significantly increase the study of oblique muscles. You can hold a light dumbbell in a straight hand. So the load will increase 2 times.
5. If you have chosen the right load for yourself, then you are able to perform at least 10 repetitions. Excessively light dumbbells should not be taken. You must feel the load. The residual development of the muscles is evidenced by a slight burning sensation in the working muscle. If you feel this way, then the load is selected correctly.
6. To improve balance, you can slightly extend the leg forward, which is located on the side of the muscle being worked out.

Effective program

Bends with dumbbells to the side can be performed by both men and women. Moreover, this exercise is suitable for professional athletes and even beginners.

Trainers give the following optimal program to work out the muscles:

1. Exercise is extremely slow.
2. It is recommended that you make 8-12 repetitions in each direction at a time.
3. During the training, 2-3 approaches are provided.
4. Continually alternate tilts left and right.

And remember that zeal in this exercise is not at all recommended. Only following the above recommendations, you will provide yourself with a beautiful waist and properly pump your muscles.