For various reasons, people experience body changes as a result of the deposition of fat on the sides and abdomen. Many do not like this, and then they decide to look for ways and methods to get rid of such accumulations. This article tells how to pump up the sides, oh proper nutrition And effective training.
Before starting the exercises, it is worth studying the recommendations that will help you achieve the result more quickly and keep it as long as possible.
The tips are:
- avoid exciting and stressful situations - during such a period, the body begins to actively produce the hormone cortisol, which provokes the accumulation of fat in the abdomen;
- under the ban - alcoholic beverages and beer containing phytoestrogen, which leads to the appearance of a "beer belly";
- maintain a regimen and proper balanced nutrition, avoid strict diets;
- drink enough pure non-carbonated water, which supports metabolism, removes toxins and toxins.
A person who wondered how to pump up his sides, and who decided to get rid of this problem, should take such advice seriously and strictly follow them.
Warm up
It is also important, the trainers note, to warm up the muscles by warming up before starting the exercises.
It may include the following exercises:
- steps in place within one minute;
- swings with legs bent at the knees from the center to the sides alternately with each leg;
- raising and lowering the body on toes;
- performing circles with arms and shoulders;
- body turns to the sides;
- half squats;
- circular movements of the body.
It's good when workouts are accompanied by energetic dance music.
The exercises shown below (how to pump up the sides at home), provided they are performed regularly, will perfectly work out problem areas and get the desired result.
plank
This exercise is considered quite difficult, as it allows you to work out almost all muscle groups at the same time. For most unprepared people, it causes difficulties, this is understandable. Therefore, you need to start with small intervals of time (30 seconds each), gradually increasing them every day if possible. In addition, it is important correct execution movements, otherwise the training will result in side effects in the form of injuries and sprains.
Before you pump up the press and remove the sides with the bar, you need to learn how to properly assume the position. The classic bar is a stand on the elbows, which are located at the width of the shoulders and perpendicular to them, and the toes of the legs with the body extended in a line:
- the head should be in line with the back and legs;
- do not bend the lower back down and do not arch up;
- eyes look at the floor;
- legs are straight;
- the stomach is drawn in;
- for stability, you can lean on your palms or close the fingers of both hands together.
The exercise develops the sides and abdominal muscles well, especially with more complicated varieties: a stand with a raised arm, leg or side. You can proceed to their implementation if the classic plank is already easy to perform.
Twisting
When clients ask trainers how to get a side bulge fast, the trainers usually advise doing crunches. This exercise works the core muscles that support the internal organs, the oblique and rectus abdominis.
The exercise is performed as follows:
- lying on your back, legs bent at the knees;
- hands are located on the chest or under the head (more difficult).
Next, the body is lifted, in which they try to reach the knee of the opposite leg with the elbow of one hand. At the same time, the back needs to be rounded and make sure that it is the press that is tensed, and not lumbar muscles. The exercise is performed alternately in different sides, in three sets of five repetitions. If at first the movement is difficult, you can stretch your arms in front of you on the rise. As far as possible, the load is gradually increased.
Bike
This exercise is familiar to everyone from the time school physical education. It perfectly works out oblique muscles, thereby removing body fat.
To pump up the muscles of the sides with this exercise, you first need to take initial position:
- lie on your back, put your hands in the lock on the back of your head, spread your elbows to the sides;
- raise your legs 30 ° from the floor and bend at the knees;
- slightly raise the shoulders, stretch the neck forward.
With your feet, perform circular movements like cycling - two sets of twenty repetitions.
The exercise can be complicated: during a circular motion with one leg, pull the elbow of the opposite hand to the knee, then do the same with the second elbow and leg. This will be one repetition.
Mill and slopes
This exercise is great for solving the problem of how to remove the sides and pump up a strong press. It is easy to perform and suitable even for unprepared for physical activity of people.
Starting position - stand with a straight back, legs apart shoulder width apart. It is required to tilt the body forward and alternately perform circular swings with the arms like a mill. Make ten circles, straighten the body. Repeat all over again five times.
The sides are perfectly removed with the help of slopes that need to be performed without weights. During training, you need to use different kinds tilts - back, forward, sideways, Roundabout Circulation body. All exercises are performed twenty times in two sets.
While doing slopes:
- legs are placed shoulder width apart;
- hands rest on the sides;
- the back is straight;
- eyes look ahead;
- do not take your feet off the floor;
- body must not collapse.
Leg raises
Another time-consuming exercise, since you can pump up the sides with it, only make some effort. The movements are designed to pump up the oblique muscles of the abdomen and the abductors of the thighs.
It is performed as follows:
- starting position - lying on your side with an emphasis on the corresponding elbow, the second hand is behind the back of the head, the back is straight, do not slouch the shoulders;
- while inhaling, raise the upper leg at a distance of forty centimeters from the floor;
- as you exhale, slowly pull the second one to it and hold out in this position for three seconds;
- inhale and as you exhale slowly lower both legs to the floor.
Repeat the exercise twenty times and roll over to the other side.
During the movements, you should try not to fill up the body forward or backward, to maintain balance, you can lean on the floor with your free hand.
Equipment exercises
In this part of the article, we will consider how to pump up the sides using various devices.
Most often, the following items are used for training:
- Hoop. The second name is hula hoop. A very common projectile of various sizes, weights and additions in the form of massage balls that improve blood circulation. Torsion at the waist allows you to get rid of fat deposits in this area and on the sides. For beginners, trainers are advised to use light hoops first, and then heavier ones. At the initial stage, you need to twist for a limited time, then gradually increase the duration. Exercises with this projectile are contraindicated immediately after a meal, for people suffering from diseases internal organs, pregnant women and women during critical days.
- Dumbbells. Excellent sports equipment that increase the load. For weight loss purposes, light weight dumbbells are used.
- Rope. A device familiar from childhood that helps not only burn extra calories, but also trains cardiovascular system.
- Fitball. Big rubber ball, often with massage spikes. Performing exercises on it and trying to maintain balance, it is possible to warm up the abdominal and back muscles well.
- Rotary disk. The projectile helps to effectively burn fat on the abdomen and sides. Exercises on it can be performed both standing and sitting.
Systematic training will definitely give results, you just have to set a goal and not turn off the path.
A story about how to pump up the side press. Where do the cubes on the stomach come from? Why aren't there upper, lower, and middle abs? Useful exercises for men and women for a quick pump side press. You will know about all this right now.
Masha dreamed of a beautiful, thin waist and began to study with Petya, performing the same exercises as he did. And then she got offended and stopped being friends with him. She said that it was his fault that her waist became even thicker ...
Hello friends! Such incidents can happen to anyone who does not quite correctly imagine how to pump up the side press. To anyone training process must be approached wisely and critically. We are all different, and everyone needs an individual approach.
How to pump up the side press: a little parting word
Start with a goal: do you want to pump up the oblique muscles of the abdomen, or remove excess fat at the waist? These are two fundamental different tasks. The formation of a "wasp profile" is the third. Now I will talk about pumping.
The cubes on the stomach are a developed longus muscle. She, like ribbons, is tied with tendons, and therefore it seems that she is not alone, but there are several of them. But several muscles are responsible for the general tone of our lumbar and abdominal regions:
- the long abdominis that I just talked about;
- two external oblique (right and left);
- two internal oblique;
- transverse, which hold the abdominal organs, form a "white line" and are responsible for the visible reduction of our belly.
In order for the stomach not to sag, it is necessary to develop this whole complex.
I want to draw the sides!
I'll start with the main one. If you do it right basic exercises- Your press should develop quickly. How much depends on the individual. By light adjustment, you only need to “paint on” each muscle to a visible relief.
Let me tell you straight away: no. upper press”, “lower”, “middle”. It is one, indivisible muscle corset in the area of our abdomen and waist. You don't have to split it up.
Someone says: "It's made in the kitchen!" - and it is true. Someone is indignant: “I'm tired of hearing for the thousandth time that the press is being done in the kitchen! This is wrong!" - and he's not wrong either. If you are doing your best, but you don’t see results, then you forgot about. And remember that power loads there's nothing here. In this case, the aerobic method with less effort will lead to results without loss and injury.
Three main postulates:
- any muscle fiber only works when contracted;
- food is needed to thicken these fibers;
- skeletal muscles are not adapted to work in a constant load mode.
It is clear that in order to part with the surplus, it is necessary to reduce, and to increase the meat, increase. And what is especially important: if the muscles are processed, they are depleted.
The tale of how our ancestors dried the sides
In the old days, the main occupation of a man was cutting firewood. Central heating, gas stoves and electric saunas have not yet been invented. The food is cooked in the oven, the heat in the house is from it, and to wash and take a steam bath - you are welcome to the bathhouse! Firewood is needed everywhere, from the hut to the palace.
The man took a saw and an ax and went into the forest. He felled a tree, sawed it, then used a heavier cleaver and smashed powerful wooden logs into pieces so that they crawled into the furnace mouth.
The blow to the barrel is applied from the side. To cope with such work, I had to do hundreds of movements: I raised my hands with an ax, slashed down from left to right. Then he picked it up - added it from right to left. Chips fly, it's arguable!
When sawing, the legs stand like an emphasis, shoulder-width apart, the movement of the saw forces the body to work forward and slightly to the side.
All this workload helped lumberjacks to develop precisely lateral muscles press. And for us, the descendants of these strong men, it will not be superfluous to master such exercises, but already in the gym on the simulator.
However, the lateral muscles of the press at home are put in order no worse.
How to pump up the side press: twist and stretch
For men, these useful tricks will go well with an additional load, for girls - without. I will give the main exercises, everyone will pick up variations for himself.
1. Warm up. For five or ten minutes they jumped, ran, and danced. It is useful to put your foot on a table, shelf or sofa back and perform a series of stretches and bends, reaching your toes with your hands. Then change legs and repeat.
2. We start the complex like this:
- legs apart, hands behind the head, leaning to the right and left as much as possible;
- the starting position is the same, we perform the maximum twisting of the body in different directions;
- inclinations of the body, we stretch alternately with the left hand to the right toe, then right hand- to the left.
Perform each technique 10-12 times, with an effort to feel how our sides tense up. You can do the same with dumbbells. For girls, the weight of one dumbbell should not exceed 0.25 kg.
3. For the whole press:
- lay down on the floor, caught your feet on the bottom edge of the cabinet, if it is on legs, or asked your girlfriend to sit on your ankles;
- hands behind the head, we perform body lifts, bringing two points to the limit - the xiphoid process and the pubic bone.
4. Still lying down. Bend your legs at the knees so that the hip muscles do not connect. Turning body lift:
- hands under the head, raise the top and try to “kiss” the right knee with the left elbow;
- we linger for a second in the highest position;
- get down on the floor, relax;
- now the same crosswise, with the other elbow to the second knee;
- we linger;
- relax.
We repeat the same 10 times.
5. Pulling the knees to the opposite ear:
- pull the left knee towards the right ear;
- pull the right knee towards the left ear;
- we pull both knees at the same time, first to the right, then to the left ear, trying not to fall sideways.
You can’t reach your ears, but you need to make a movement as if your life depends on whether you touch or not.
6. Exercises on the horizontal bar.
- we hang on the horizontal bar (be sure to get yourself a horizontal bar), arms shoulder-width apart, legs straight;
- slowly raise both legs to the right;
- omit;
- now to the left;
- omit.
The same with rotation:
- bend your knees and turn to the right as much as possible;
- to the starting position;
- left;
- back.
Advanced level
For those who are especially trained and advanced, you can add the “chopping wood” exercise at home, without. Take a dumbbell in both hands and swing it. The main thing is not to accidentally throw a sideboard or sideboard through the window or your mother-in-law's favorite.
There are many ways. I liked this video. And although some guys in the video have abs hidden behind belly fat, their abs themselves will compete with the muscles of professional bodybuilders!
A great start and the main thing at the end!
Now you know how to pump up the side press. Classes can be repeated no more than 3 times a week. As I said, the muscles must have time to recover after exercise.
Remember! Everyone has abs! The most effective way to see them in the mirror is to reduce fat layer on your stomach! Only hides them from the envious glances of others.
My photo is proof of that.
Enough to reset overweight eating right and in a few months you will admire your abs in the mirror. And by combining this simple home complex with my Active Weight Loss Course, in which I will explain how to choose proper diet and , then you will achieve even faster.
And there is no need to bring yourself to exhaustion. This path only leads to what you think is not for you and quit.
The main thing is perseverance and constancy. And yet - a pleasant feeling of satisfaction, which will certainly follow. You can trust me.
Great news!
I hasten to please you! My "Active Weight Loss Course" is already available to you anywhere in the world where there is Internet. In it, I revealed the main secret of losing weight by any number of kilograms. No diets, no fasting. Lost pounds will never come back. Download the course, lose weight and enjoy your new sizes in clothing stores!
That's all for today.
Thank you for reading my post to the end. Share this article with your friends. Subscribe to my blog.
And drove on!
A pumped-up press is pride and a reason for admiration. fit and embossed belly can only be obtained as a result of training, the implementation of which allows you to always feel active and cheerful.
The involvement of the lateral muscles of the press occurs only when the body is rotated. This is due to the fact that they practically do not work in everyday life.
Most noticeable on the press oblique muscles. They pass along an inclined path, starting from the chest and ending in the lower abdomen. Reduction of the left external muscle occurs as a result of turning the body to the right, and the right - to the left.
oblique internal muscles located under the outer ones and it is impossible to see them. The right internal oblique muscle contracts when turning the body to the right, and the left one to the left.
To pump up the lateral abdominal muscles, you need to know and follow the following rules:
- 2-2.5 hours before training, you need to eat lightly;
Fasting is not recommended. Lack of energy does not allow you to give all one hundred percent and reduces the effectiveness of training. You shouldn't eat either. Exercising with a full stomach can cause dizziness, nausea, and other unpleasant consequences.
- It is necessary to start training with a light warm-up;
To warm up the muscles, you need to jump, run on a treadmill or on the spot, perform such simple exercises as tilts, rotations, turns.
- You should not overstrain - exhaust yourself;
Classes should be held two to four times a week. This is quite enough to pump up a relief and beautiful press.
- When performing exercises, muscle tension should be felt;
When the feeling that the muscles in the abdomen are not tense, the exercise is performed incorrectly.
- Do not eat after training for an hour.
When, after doing classes, severe hunger overcomes, you can drink a glass of water or eat an apple.
The muscles on the abdomen lend themselves to stretching quite badly and fatigue is a normal reaction of the muscles to stress. The main thing is to perform training according to the level of your preparation, moving from mastering light to more difficult exercises.
A set of exercises for the lateral abdominal muscles
Level one
The complex is designed for beginners, allows you to tighten muscles, is not designed to pump up large and voluminous muscles of a bodybuilder. The first level exercises will be an excellent start and preparation for moving on to more complex training. When performing the complex, the frame must be strained. The main thing is not to overdo it. Otherwise, you may get injured.
Feet are shoulder-width apart, hands are connected behind the head. The body is tilted to the maximum possible in one direction, and then in the other direction.
The slopes are performed smoothly, without haste, with the body fixed at the end point. For five or six approaches, do at least 20 slopes. To increase the load, if it is not enough, dumbbells, the weight of which does not exceed 10 kg, allow.
Abdominal exercises using dumbbells lead to a build-up of mass and a thickening of the waist. This is especially important for girls.
They lie sideways on the bench so that the legs are on it, but the body is not. The legs are fixed with a holder or a partner is asked to hold them. The body for several approaches from each side is lifted up 30 times.
To increase the load, weights are used.
An ideal training for pumping up oblique muscles if a horizontal bar is installed in the house.
Hanging on the crossbar bent legs alternately taken out to the right and to left side pulling them up to your chest. Hands should be shoulder width apart.
Level two
The complex of the second level allows you to give relief to the muscles of the press. Performing it on a regular basis, you can not only tighten the body, but also reduce the waist. All exercises of the complex are performed from 10 to 15 times, doing 3 or 4 sets.
Leg and body lifts
Lie down on a flat surface. Straighten legs. The hand is placed under the head. From the starting position, both the knee and the body are simultaneously raised so that they touch. Return to starting position and change hands.
Take a prone position. Hands are folded at the back of the head, legs are bent at the knees. The body is lifted and rotated alternately in each direction, touching the knee of the opposite elbow. That is, the right knee touches the left elbow, and the left knee touches the right elbow.
Knee raises
Lying on your side, lean on your elbow, straighten your legs, put your free hand behind your back. Both legs are raised to the chest, without touching the floor. They turn to the other side and perform similar lifts.
Hanging on the crossbar, without bending the knees, perform lateral lifts. At the maximum point of lifting, the legs are delayed.
Level three
The complex is ideal for those who work on the press for a long time. The number of repetitions and approaches performed is controlled individually. It all depends on the level of physical fitness you have.
The legs are placed shoulder-width apart. A neck is placed on the trapezoid. Tilts are performed 15 times in each direction, lingering at the end point for a couple of seconds. Return to starting position.
The body must remain straight when bending and returning to its original position. Do not lean forward or backward. The feeling of muscle tension indicates the correctness of the exercise. To increase the load, pancakes are added to the neck.
Tilts with turns
A reinforced version of the slopes using a neck, in which bundles of oblique muscles are involved.
The bar can be used with or without pancakes. Being in a standing position, the slopes are carried out forward and to the sides. Each tilt is accompanied by twisting the body and turning the elbow to the opposite knee.
Turns on the horizontal bar
Hard exercise. A well-trained and strong person can do it.
Hanging on the horizontal bar, hands are shoulder-width apart. Legs straight at the knees are raised parallel to the floor. Feet in the air describe an arc. They try to make the amplitude of movement as large as possible.
You need to do the exercise giving all the best to one hundred percent. Turns are performed 10 to 15 times.
Perfect for reducing your waist.
To the frame you need to become sideways. Grasp with both hands upper block and perform 12 chopping movements towards the lower leg, while twisting the body.
Pumped up lateral abdominal muscles will make the figure more toned and perfect. You do not need to immediately take on complex exercises if the level of preparation does not allow it. It is better to start from the first level and gradually increase the load, moving on to more complex training. The main thing is to practice regularly and diligently. This will be the guarantee excellent result, good health and mood.
This surprisingly simple question - how to pump up the oblique abdominal muscles - baffles many fitness beginners. Yes there, experienced too!
But the oblique muscles are very aesthetic when properly developed and are very important in most cases. active species sports - martial arts, wrestling, games, running, etc. The fighter will not be able to inflict strong blows and move away from the attack if he does not have developed oblique muscles. It's hard to imagine strong wrestler with undeveloped press and oblique muscles. What is there! It is difficult to imagine just a healthy person with weak muscles belly. The health of the spine, overall strength, and overall human health largely depend on the state of the oblique muscles, on their uniform development (left and right).
Let's try to figure out how to pump up oblique muscles. But first, a little anatomical digression.
How are the oblique abdominal muscles
The oblique muscles are two pairs of flat muscles that lie on the sides of the abdominal cavity. There is an internal oblique muscle and an external oblique muscle on each side of the body. And they are located very interestingly, as if crosswise. And this makes a lot of anatomical sense. See drawing.
External oblique muscle - m. obliquus externus abdominis
The external oblique muscle with its upper part is attached to the so-called aponeurosis (white line of the abdomen). This is a connective tissue seal that runs in the middle of the abdomen and performs a mechanical function. The aponeurosis creates a vertical groove in the middle of the abdomen, visible in good relief. With its lower end, the external oblique muscle is attached to various fascia of other muscles and ilium pelvis. Yes, yes, this is the same bone that strongly sticks out on the sides of the pelvis in people with poorly developed oblique muscles and suffering from excessive thinness. The direction of the muscle fibers is forward-up and back-down.
The external oblique muscle, with unilateral tension, rotates the torso in the opposite direction from itself. For example, if the left external oblique muscle is tensed, the torso turns to the right.
With a bilateral contraction of the external oblique muscle (i.e., both external oblique muscles contract), the torso leans forward.
Internal oblique muscle - m. obliquus internus abdominis
It lies under the external oblique muscle and serves to turn the torso in its direction. The direction of the muscle fibers is forward-down, back-up. With its anterior end, the external oblique muscle is attached to the thoracolumbar fascia, the iliac crest, and the inguinal ligament. The posterior end of the muscle is attached to the lower ribs, the connective tissue sheath of the rectus abdominis muscle. The lower posterior bundles enter the muscle that lifts the testicle (lat. - m. cremaster). Now you understand how important it is to pump up oblique muscles?
Oblique muscles and body movements
Now let's figure out what body movements are performed during the work of the oblique muscles. Thus, we will figure out what exercises need to be done to develop the oblique muscles.
Torso twists left and right
If your body turns to the right, the right internal oblique muscle and the left external oblique muscle contract. Conversely, if the body turns to the left, the left internal oblique muscle and the right external oblique muscle contract. Got it?
Torso sideways
Leaning to the left stretches the right oblique muscles (both internal and external). At the same time, both left oblique muscles are reduced.
Similarly, when tilting to the right, the left oblique muscles are stretched and the right ones are reduced.
Holding and lifting weights with one hand
If you take a dumbbell in left hand and stand up straight, the right oblique muscles will tighten.
When you press the dumbbell with your left hand up, the right oblique muscles tighten.
And when you contract the rectus abdominis muscle, pumping the press, you strain both external oblique muscles.
Of course, the work of the oblique muscles is not limited to tilting and turning the torso. They can be involved in complex complex movements of the body, working in conjunction with other muscles, or acting as body position stabilizers. But to understand their functions, I believe, the described movements are quite enough.
How to pump oblique muscles?
Of course, oblique muscles should be trained from the very beginning of training so that they are noticeably manifested. They themselves will not grow, because in ordinary life and in ordinary training programs they usually don't get enough attention. Crunch alone is not enough. In addition, these muscles are of great practical importance when lifting weights, in the formation correct posture, sexual health, etc.
The oblique muscles of the abdomen develop easily in people with a wide pelvis and other predisposition factors. This general rule fitness - the more powerful the bones, the larger the muscles in this place. If you have a narrow pelvis, this is the main reason why oblique muscle growth is not visible. But this has an advantage - the waist is much thinner. In addition, the oblique muscles are still quite easy to pump up.
If the obliques grow poorly, I admit that you are using the wrong exercises. Or you're doing them wrong. Or not enough. Or you don't do it at all. When specializing in oblique muscles, it is necessary to train them with two to three exercises for 3 sets each three times a week. You should also pay attention to exercises with weight. Multiple repetitions (more than 15) do not necessarily lead to the growth of the oblique muscles.
Another factor that interferes with oblique pumping may be insufficient flexibility in the waist, which makes it difficult to do exercises with sufficient amplitude. The problem is solved by the development of flexibility.
In general, oblique muscles are easy to pump up. The main thing is to know what and how to do.
Now let's move on to the exercises. Certainly the best and most efficient.
Exercises for the oblique muscles of the abdomen
Here I will just briefly talk about the most beneficial exercises for the oblique muscles. And you, after reading my explanations above, already understand why these exercises. So?
Side bends with a dumbbell in hand
These are the usual standard side bends with a dumbbell in hand. They took a dumbbell in their hand, laid the other behind their heads. Bent straight to the side while inhaling. We returned to the starting position on the exhale. It is necessary to perform 10-15 tilts in each direction, respectively, shifting the dumbbell to the other hand.
Do not use a dumbbell weighing more than 20 kg. The oblique muscles from this exercise already grow beautifully. Especially if you perform the exercise clearly, with maximum amplitude.
Axial torso rotations
This is an inertial exercise. That is, when it is performed, the waist muscles receive a load due to the resistance of the inertia of the rotation of the body. It increases noticeably if you spread your arms to the sides.
The exercise is simple. Stand up straight, spread your arms to the sides, start turning left and right with full amplitude (orient yourself according to the comfort of sensations). Be sure to make sure that when the torso rotates, the pelvis does not make too noticeable turns, otherwise there will be no use from such rotations. You can breathe freely. Usually perform 50-100 such rotations per set.
Great exercise, but not everyone succeeds. It requires noticeable flexibility in the waist. However, the more often you try to do it, the better it will turn out.
Lie on your back, pull your legs to your stomach. Feet on the floor. The knees are closed. Lower your knees to the left to the floor. In this twisted position, try to lift the body, lifting the shoulder blades off the floor. Exhale while lifting. After completing 10-20 lifts, change the position of the legs to symmetrical, and perform the same number of repetitions.
Side plank exercise
This static exercise. It is necessary to take the position shown in the first photo. Then you need to raise the pelvis so that the body and legs form one line. And then you just need to hold the body in this position for 20-60 seconds. You can breathe freely. Do not forget to perform the exercise for the second half of the body, turning around on the other side.
Tapered rotations
One of the most useful exercises for the entire waist. Tension rolls through all the muscles of the abdomen and lower back without exception. Skews work great. The exercise is performed carefully, in a slow manner. Hands can be held at the waist, on the chest, behind the head or above the head, depending on the level of training. Perform at least 10 rotations in each direction per set. The amplitude must be wide. It is especially important to lean forward strongly. In the last photo, I did not fulfill this requirement, but I recommend doing it.
Exercise in our circle is often called "couch potato". Lie on your side with your head resting on your hand. But don't forget to lift your legs! As high as possible. It is important that the movement of the legs occurs in the same plane with the body. Exhale while lifting your legs. For each side of the body, perform 10-20 lifts.
Before you learn how to pump up the side press, you need to explain why you need to pump these muscles and what are the benefits of them?
Apart from abdominals a person has muscles of the lateral press, to which, unfortunately, people pay little attention and time.
Lateral abdominal muscles- These are special muscles that make the human figure toned and attractive.
The torso area attracts the attention of many girls and men, as this part suffers the most due to obesity.
Pumped up and embossed sides are the main indicator that a person has a very low percentage of fat under the skin.
Both a fat and thin person can have large biceps and a large pumped-up chest, but only a thin and desiccated person can have a beautiful and embossed one.
It is very difficult to have a sculpted side abs, so this part is very attractive and people are actively trying to pump this muscle.
The development of the side press includes patience, losing weight, as well as adhering to the training regimen and performing special exercises.
How to pump up the side press?
Side press training includes a set of exercises that can be performed by both beginner men and girls.
To perform these exercises, you will not need anything other than dumbbells that can be used in the gym.
Exercise for the lateral muscles of the press
- Incline dumbbell row
- Side crunches on the press
1. Bent Over Dumbbell Row
As soon as this exercise was not called: " Dumbbell tilts», « Bent over row with one dumbbell" and even " Side bends with a dumbbell».
Whatever people call this exercise, it's not as scary as it's scary to do it wrong.
Sometimes, you can see such a picture in the gym when the guy picks up two dumbbells and begins to lean left and right.
The kid thinks that this is how he pumps the side press, but in fact, he is engaged in fiction, since the weight in his hands is balanced, and there is no benefit for the side parts of the core.
As a result, the guy just strained his arms and slightly damaged his intervertebral discs.
In order to avoid similar problems, we recommend that you follow a special execution technique.
Technique:
- Stand straight and take one dumbbell in your hand, so that it is near your hip;
- Put your other hand behind your head, so that the elbow would look in the opposite direction from the dumbbell;
- Slowly tilt your body away from the dumbbell, then lean back to the starting position.
It is very important not to take a heavy dumbbell in the exercise, as you can really injure the spine and pull the muscle.
Every new workout increase your training weight and use heavier dumbbells.
The exercise is very simple, but at the same time effective.
Leg raises lying on the floor can be performed by both girls and men, both beginners and advanced athletes.
The exercise does not require any special technique and you can perform it only with the presence of desire, as well as a motivating mood 🙂
Technique:
- Lie on your side and put one hand behind your head;
- Press your legs firmly against each other and slowly lift them up;
- From the top, slowly lower your legs down.
At the bottom point, keep your feet in the air and do not lower them to the floor. If you initially find it very difficult to keep your legs in the air, then periodically lower them to the floor.
Try to raise your legs to the level of your elbow so that muscle pain is felt in your abs.
Do lying leg raises for 12 to 20 reps for 4 sets.
3. Side crunches on the press
Exercise side crunches can be performed just as easily as lying leg raises.
The exercise is very popular and common, as in gyms as well as at home.
Technique:
- Lie on your side, bend your knees a little and put your hand behind your head;
- From the bottom point, slowly pull your upper elbow towards your upper knee;
- From the top, slowly lower your upper part bodies down.
How to pump up the side press at home?
You can pump up the side press at home with the two previous exercises, as well as with the help of a horizontal bar.
You can pump up the side press on the horizontal bar very easily and quickly, but the problem is that for beginners men and girls it is a little difficult.
Lateral twists on the horizontal bar must be done with high quality and in full amplitude.
Technique:
- Hang on the horizontal bar and bend your knees a little
- Very slowly turn your bent legs to the right and left
Try not to unbend your legs and keep them close to each other.
If it hurts your palms to hold the horizontal bar, then use gloves or chalk, which will alleviate the pain.
