If you are interested in how to pump oblique muscles of the abdomen, let's first find out what it is and why they are needed. So, first a little bit of anatomy. Distinguish between internal and external muscles.
The external muscles are one of the largest and most visually palpable abdominal muscles, so a lean person can easily notice their location on the sides. When the right and left groups of these muscles work together , the body bends forward and the head approaches the legs. If only one group works, the torso of a person turns in the opposite direction from it.
The internal muscles attach to the top of the ribs and thus continue the respiratory muscle of the chest. From the bottom, they connect to the thoracolumbar fascia and the ilium. The nature of their work is determined by the fact that they lie upward towards the head perpendicular to the external oblique muscles. That is why when working with the right muscle group, the body tilts to the right, and when working with the left to the left, then, as mentioned above, they provoke movements of the opposite side of the torso with their work. If the internal oblique muscles of both sides contract, the body bends forward.
Thus, we see that these muscles play a stabilizing role. At the same time, one cannot but take into account that movements with which you can learn how to pump up the external oblique muscle are rarely performed by a person in everyday life. Therefore, with an increase in the load on them, they quickly get tired and for a long time recover their strength. Trained abdominal muscles are especially necessary in those sports where frequent forward bends and twisting of the torso are performed, as they make it possible to prevent injuries in these movements, as well as to protect oneself in sports such as hockey, boxing and other martial arts.
The following series of simple exercises will show you how to pump up the oblique muscles of the abdomen .
First exercise. To do this, take the following position: place your legs wide apart, place your hands on the back of your head, straighten the upper body and slightly bend forward. Further tilt the body, while excluding turns and tilts back.
Second exercise. Lie on your back, put your right foot on the floor, and put your left on it. Place the other hand on the back of the head, and extend the left hand to the side, palm up. It is necessary to move the chest to the left knee until the right shoulder blade stops touching the floor. After that, slowly return to the starting position. With proper execution, the pelvis should be constantly pressed to the floor, the elbow out, the back of the head presses on the right hand and the abdominal muscles are tense.
The following exercises are for oblique muscles. Lying on your back, bend your legs in the knee joint, put your feet on the floor. Tear off one or the other scapula from the floor, while straining the abdominal muscles and directing the corresponding arm to the ceiling.
The fourth exercise for those who want to figure out how to pump up the oblique muscles of the abdomen. Lying on your back, lift your torso slightly and carry your arms out. Then slowly return to the starting position. When performed correctly, the shoulder blades come off the floor, the shoulders are pulled back and down, and the abdominal muscles are tense.
Fifth exercise. Take the following position: emphasis on the side, elbow under the shoulder, bend your knees, straighten the upper body, between the hands, pull the rubber band. Try to pull both shoulders toward the pelvis, while raising your hips as far as you can. Pull the tape at the same time, stretching along the length. The first time this exercise is best done without tape and rest with the other hand on the floor in front. And for those who understand how to pump oblique muscles of the abdomen, you can use the tape.
During training, it is necessary to correctly determine the optimal number of exercises based on your physical preparation, therefore it is recommended that beginners begin to perform all these exercises for 4-8 movements two to three times a day, if your training is already sufficient, then you can go to 12- 24 movements three to four times a day. It is known that the abdominal muscles work both when squatting with the barbell and when pressing from the shoulders, but at the same time they do not contract completely, but act as stabilizers, therefore, exercises that include tilting and twisting the torso, that is, those described above, take precedence. They act on the muscle, compacting it, but without making it too massive, because its excessive increase violates the aesthetic shape of the body.