Many people want to reduce their “love handles” or their inclinations. Most people do not understand where these muscles are, how they function, and what weight or weight is best for these muscles. First consider where they are.
When we look at oblique anatomy, we can see the fibers of the anterior oblique run in the form of a fan around the body, while the fibers themselves change angles from the beginning (beginning) to the introduction (end) of the muscle. The deepest oblique, called the internal oblique, and the largest abdominal muscle (external oblique) overlap with each other as a result of the lattice effect, integrating with each other through the usual insert on Linea alba. (1) The alba line is a thick fiber strip that moves vertically along the entire length of the center of the front bottom wall. This band provides a line made by the middle of the desired “six”.
To train muscles, you must resist or challenge a movement or movement that can cause a muscle that you train to tighten, contract, or actually contract when both ends of the muscle approach each other. For example, in twisting all the muscle fibers in your biceps point in the same direction, so it is easy to understand how to resist the movement of the curl. Just make the resistance pull in the opposite direction, like the fibers in your biceps. When you perform a curl, the bones of your hand are drawn closer together. In the fitness field, this is called “bending” in the sagittal plane. The brackets, however, help fill the abdominal cavity, which is the space between the ribs and hips. They start in front of your body and are wrapped around you in the shape of a fan. Because of this fan shape, oblique fiber not all point in the same direction. Here people are confused. If you found a dictionary in the dictionary to define the word "oblique", you would find it diagonal. Since the fibers all point in different directions at different points of the muscle, obliques can function in the frontal plane (lateral bend), sagittal plane (forward and backward), transverse plane (from left to right) or in diagonal movement. Unfortunately, there is no name for the diagonal plane of motion. In order for something to happen in a diagonal plane, at least two engines must exist at the same time, or one motion would initiate in front of the other. Now we have to think “multidimensional”.
To train spit concentric and eccentric (shortening and lengthening), as opposed to isometric (static or no movement), we first need to decide where the direction of resistance comes from. Whether we use gravity, as in a crunch or a rope, or a cable from above, as in a crunch of a knee. Once we know where the direction of resistance comes from, we can perform this single plane or multi-dimensional activity.
Embarrassed? I did not finish. I'll just warm up! (I'm just joking)
Before we start moving or doing any exercises, we have one little thing:
spine. Since the spine was designed before we considered its training, we must respect it. If we looked at the design of the spine, we would find that the joints (the bone joints that surround the spinal nerves) that surround the lumbar lane lie in a sagittal plane that favors flexion and stretch (bend back and forth). As the spine moves upward toward your head, the edges begin to collide more in the frontal plane, preferring slightly more rotation and lateral bending, until finally, when we reach the cervical (neck) region that is closest to the main sensory organ (your brain), the most available rotation occurs in your spine.
Since the inclined can rotate the chest, you need to learn and respect the architecture of the spell. The spine is made of bone, and the bone responds to stress or stress. If you constantly incorrectly load the spine with wrong moves or movements (exercises), the bone may react adversely, as the architecture of the spell changes. Oh! I saw that many coaches had their clients lying on their backs and breaking their knees to the side against the floor, and then performing side bending (side bending) of the spine. Although the oblique effect helps to flex the spine, the lumbar edges in this position have the least amount of rotation available to them. Why go against the natural structure of your spell? Not to mention that people who are trying to work with a scythe, use some kind of animal. These "rollers" have one axis of rotation in the sagittal plane (forward and backward). When a person using one of these devices turns his hips to the floor, he turns their spine, closing one side of the facets and opening the other. It will be necessary to move in the directions of the legs in relation to the "open" side of the faces. Unfortunately, the abdominal device is still moving in the original axis of rotation, which now goes against the same facets. Not good!
Another common mistake is people using a hyperextension scanner, sometimes called a Roman chair, to perform side bends or lateral flexion of the spine. I think they think that if they do enough repetitions, their love handles will disappear. Wrong! First of all, when you work the muscle, it does not become smaller. Secondly, obliques are muscle vaginas. They really don't grow that much. Some muscles have the ability to grow, while others do not. For example, your rotator cuff or masater (the muscle you are chewing) will never become huge. This is the type of muscle tissue or composition of the entire muscle. He can grow though. Finally, this type of bench is not intended for lateral flexion (lateral bends) or movement of the frontal plane. Standing in the side, legs are locked with the foot, and your hips, locked with the hip pad, put a terrible torque on the knee joint. It may not hurt today, but on average, 3 sets of 15-25 repetitions 3 days a week, an average of about 6000-7000 repetitions - a year! Multiply this by a few years, and then they wonder why they have knee problems when they "really did nothing for my knee." All this reduces the muscles that can not be reduced by performing this exercise. The best alternative, if you are trying to adjust this movement, is to go to the cross cable over the car and perform side bends, holding the low cable in your hand. Now you have done the same thing without turning your knee.
One last thing. Slanting always work in the power pair, helping each other. If you turn to the right, the left outer oblique works together with the right inner oblique. Even in a crunch, both external obliques act together in a parallel force system (3) to help bend the trunk. In fact, because of the common attachments to the lumbar fascia of the chest in the lower back and the general attachment to the aponeurosis in front, you can find in the trunk, it is almost impossible to isolate a specific muscle. You can, however, underline muscle or muscle groups.
If you want to see this muscle or more defined in this area, you need to either lose fat, or make the muscle more pronounced, in fact, muscle hypertrophy. In other words, it should become bigger. Start with a light weight and do more reps (25-50). Once adapted, switch to heavier loads and fewer repetitions (8-15).
Let some modified changes (exercises) be performed.
1. Side bends
You can do this exercise with a dumbbell or weight in one hand or by grabbing a small cable from a cable crossover. Stand up straight with the correct posture, bend your knees slightly and slowly let the weight go down the leg to the knee. Go back to the other side. Do not hold the goods in both hands. It defeats the goal. One weight balances the other, and you become a pendulum. The cable is much better because of the angle of thrust from the resistance. Since the cable is slowly moving to the side, rather than downwards, like gravity, the exercise is best steadily during movement.
2. Inclined crunch
Keep your feet on the ground or keep it on a bench and your knees upright or slightly apart from 20 to 45 degrees max. Then perform a diagonal movement bringing the beginning (external oblique = external surface of the lower eight ribs or internal oblique — inguinal ligament, iliac crest and lumbar fascia) to the inset (linea alba and pubic crest), midline of the body. Since resistance comes from gravity, first initiate a flexion movement (upper body approaches the lower part of the body), then introduce a diagonal movement to your umbilical cord (navel).
To transfer this exercise, place one finger on the front of the ribs, right under your chest and place the other finger between your umbilical cord and your ASIS (front iliac spine or bone protruding from your pelvis). Start with a crunch motion, then rotate it. Both fingers should come closer. Each time you perform this movement, you will work with the external oblique on the opposite side (the opposite side of the direction you are turning) and the internal oblique on the ipsilateral side (the same side as you turn).
This movement is small. Make sure the movement starts from the oblique, and not from the neck and shoulders. You will feel your slanting, as if you never deceive them. As an added bonus, you will save wear on your spine.
Exhale through pursed lips when you rise.
For extra weight or testing, put your hand or arms behind your head, extend the length of your arm to the side, or hold the weight on your chest.
3. Cybex Torso Rotation Rotating Machine
Sit on this car with good posture. Start by pointing your legs forward, head straight with your chest on the pillow. Grasp the handles and place your knees on the pillows. Pull the range limiter and allow your body to rotate 45 degrees to the side.
Do not force. If you hold the chest on the pillow and maintain good posture, initiate movement back to the neutral position with the help of a scythe. Do not pass by neutral. If you go past the neutral, the ability to control the impulse of a weight stack going down or returning a car can be inconvenient for some people and can be dangerous. control is key here. Be careful not to use your hands or feet to turn the car. Movement must begin with the trunk.
4. Wood splitter
This exercise activates the front slant (4). The sample shown below activates the left oblique and the right oblique outer synergistically. The most important aspect of movement is not using your hands. Movement must begin with the trunk. If you turn to the right, place your right hand on the handle and your left hand outside the top of your right hand. Keep your knees bent and chop wood in a pleasant fluid motion.
5. Reverse splitter
This is really my favorite exercise for doing oblique. Take the bottom cable and perform the same movement as Wood Chop, but in the reverse order. This exercise is more difficult because you do not have the weight of your body, which is helped by gravity, helping to pull the cable down. Allow all joints (ankles, knees, thighs, shoulders, and head) to joint in the movement of fluid. Only your wrists and elbows should remain fixed in motion.
6. Any armed or one-sided exercise with the upper limb.
Recall Newton's third law: "For every action there is an equal and opposite reaction."
Try one armed tilt or flat press for dumbbell chests, one combat cable or one armed lined row. Remember that you only have weight in one hand, the other is empty. Your scythe will have to stabilize like crazy.
Remember that oblique muscles. Do not forget about the president overload. The heavier the weight that you use for these movements, the more your muscles will grow. Lose a layer of fat over your slant, and you can see them beautifully.
1. Alexander P. Spence Basic human anatomy , Menlo Park, Ca., Benjamin Cummings Publishing.
2. Cynthia K. Norkin and Pamela K. Levange, Joint structure and function , Philadelphia, PA, FA Davis Publishing
3. Cynthia K. Norkin and Pamela K. Levange, Joint structure and function , Philadelphia, PA, FA Davis Publishing
4. Paul Check. Correspondence course , 1998 by John Platero
