When we practice the abdominal muscles, we often only exercise the upper end of the abdominal muscles, and the lateral abdominal muscles seldom exercise. Lead to exercise their abdominal muscles for a period of time, their abdominal muscles are still not shaped. Exercising the lateral abdominal muscles helps us to shape the abdominal muscles. So how do you think the lateral abdominal muscles should be exercised with instruments? Now let's go and have a look!
1. "Woodcutter" style
Lateral abdominal muscle exercise needs resistance training. Although the action of lateral abdominal roll is good, the effect of this kind of exercise without resistance is not obvious in the long run. The extra resistance can help you keep stimulating the growth of your lateral abdominal muscles. Fix the thruster in the lowest position, and then apply force to the other side of the body to reach the highest position that both hands can reach.
2. Hanging abdominal retraction
Generally speaking, the movement of hanging is relatively difficult, but the result of training is very satisfactory. By putting your legs close to your chest, you can reach the lower part of your abdominal muscles. Plus a little angle on the abdomen, is to let your side abdominal muscle get exercise. When hanging on the horizontal bar, bend your knees, close your legs to your right, keep your muscles contracting for a while, and then return to your left. Repeat this. Try 3-4 groups, 10-12 in each group.
3. Abdominal retraction with pull-down thruster
Generally speaking, the effect of abdominal contraction without resistance is not obvious in the long run. You can use this action to replace your abdominal contraction lying on the ground. Set the thruster in a higher position, and then choose a suitable load. Hold the thruster in both hands and put it behind your head. The distance between your knees is the same width as your shoulders. Then pull it down and sit at the lowest position for a little while. Then gradually recover. Try 3-4 groups, 10-12 in each group.
Side leg roll
Action tips: sitting on the ground, holding one hand on the ground to stabilize the body, closing up at the beginning of the action and lifting our legs, our upper body also rises with the rhythm to maintain a belly curling action. However, this action is different from the General belly curling action in that the belly curled is the side rather than the front, which is our goal, Practice the side ABS.
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