You again? :), hello, my dear! Wednesday on the calendar 21 October, which means the time for a technical note on the project. Today we're going to take a look at a rather controversial exercise called dumbbell side bends. After reading, you will learn everything about the muscle atlas, the benefits, the technique of performing dumbbell tilts, we will also touch on the practical side of the training and find out the expediency and necessity of this exercise.
So, I don't dare to detain you any longer, let's begin.
Tilts to the side with a dumbbell. What, why and why?
On this project, we try to analyze all the subtleties of swinging and give answers to very non-banal questions, one of which is the issue of narrowing the waist by tilting to the side with a dumbbell. I think you know firsthand about this exercise, moreover, I would venture to suggest that if you are a young lady and take care of your body forms, then most likely dumbbell inclinations are in your training program. After all, I'm right, inject?
So, there is nothing shameful in this :), but is there any curly benefit from such a tool, we have to figure it out further in the text, so let's get started, sir.
Note:
For better assimilation of the material, all further narration will be divided into subchapters.
Muscular atlas
The dumbbell side bend is an isolation exercise that primarily targets the obliques. (covers their entire region) and serves as a tool for removing popin's ears. The oblique muscles are made up of 2 -x layers (Internal External) and both of them are recruited in the process of performing side bends. In particular, when holding the dumbbell in the left hand and right bend, the right external and internal obliques are included in the work, if the dumbbell is in the right hand and the bend is made to the left, then the left internal and external obliques are included in the work. Dumbbell inclines also provide direct work for some small muscles around and between the bones of the spine.
Muscular ensemble exercises include:
- targeted - oblique abdominal muscles;
- synergists - square muscle of the lower back, psoas, iliocostal muscle of the lower back, pectoral iliocostal;
- stabilizers - top / middle of the trapezium, levator scapula, middle / small gluteal.
A complete muscle atlas is such a picture.
Advantages
By performing dumbbell tilts, you have the right to expect to receive the following benefits:
- development of the strength of the oblique abdominal muscles;
- posture improvement;
- protecting the spine from injury and reducing pain;
- side reduction;
- reduction in the level of body fat in the lumbar region.
Execution technique
The exercise belongs to the lightness class and is performed without any special tricks. Nevertheless, we will not become negligent (not clothes :) relate to this issue and step by step we will study the execution technique.
Step #0.
stand up straight (feet shoulder width apart) and take a dumbbell (grip palm looks at the torso), for example, in right hand, and fix the left one on the body. Look forward and statically tighten the press. This will be your starting position.
Step #1.
Inhale and keeping your back straight, bend your torso to the right (reducing the m / y distance with two imaginary points on the side and pelvis) how much you can do it. Holding contraction ( 1-2 seconds) at the lowest point, return to the PI, exhaling. Perform the specified number of times.
Step #2.
Change the dumbbell in your hand (move to the left) and repeat the movement with an inclination to the left. Perform the specified number of times.
In the picture version, all this disgrace looks like this.
On the move so...
Variations
In addition to the classic version of dumbbell tilts to the side, there are several variations of the exercise, in particular:
- sitting on a bench with a dumbbell;
- standing with a barbell on the shoulders;
- standing with a kettlebell;
- at the lower crossover block.
Secrets and subtleties
To get the most out of the exercise, follow these guidelines:
- throughout the entire trajectory of movement, follow the burden, it should adjoin (located nearby) to the body;
- lower the weight down to a comfortable state;
- try to tilt by contracting the abdominal muscles (approach of two imaginary points), and not a simple tilt of the body to the side;
- perform additional contraction and delay at the bottom of the trajectory;
- do not tilt the body forward / backward;
- do the exercise at one moderate pace;
- do not use big weights, this can lead to lateral compression of the spine and, as a result, herniated discs;
- do not use the exercise often - not more often 1-2 once a week for 2 – 2,5 months;
- numerical training parameters: number of sets 3 , repetitions 15-20 .
Actually, we have finished with the theory, now let's look at some practical points.
Do dumbbell bends really flatten your sides?
I must say that this is a very logical exercise in terms of logic :), i.e. we act on the sides in order to reduce their size and reduce volumes to a minimum. After all, if we are faced with the task of increasing the biceps, we perform isolated exercise on it, therefore, if the task is to remove the sides, then you need a “side” exercise that affects them.
In general, this is true, but side slopes we produce “toning” of the oblique muscles, increase their strength, develop lateral muscles, but this does not affect the reduction of the sides. And the thing is that the sides are redundant body fat, by making slopes we act on the muscles and improve their condition, this does not affect fat in any way. Thus, it turns out that the sides remain unchanged, due to the constant level of subcutaneous fat, if the level of fat decreases, the sides will also go away. The latter is achieved by adjusting nutrition, including HIIT workouts and cardio activity.
It is also worth noting that when overzealous in lateral slopes (often performed) and inaction regarding the revision of nutrition, the inclusion of aerobics, the sides may become larger, and the waist will expand. And this happens due to the “squeezing out” of fat deposits by pumped muscles (the phenomenon of fat, on top of increasing muscles).
How often should you do dumbbell side bends?
It is rather difficult to give an unambiguous answer, due to the individual “growing” abilities of the oblique muscles in each individual person. For some, they grow from the minimum load (both by weight and frequency), for someone the process is slow and not so pronounced. That's why general rule reduction of the sides and strengthening of the oblique muscles can serve as numerical parameters - 1-2 once a week for 2,5 months. For side slopes (which are better to display at the end of the press workout) it is necessary to add a change in diet and the inclusion of aerobic activity, i.e. achieve a calorie deficit (expenditure is greater than consumption).
This was the last essential information, it remains for us to say goodbye, so that on Friday we can say: “... and again, hello!” :).
Afterword
Another technical note sorted out, today it was side bends with a dumbbell. Now you know if it’s possible for you to remove your sides with this exercise ... so that it also warms up, we blow into the hall and practice, success!
PS. how did you clean the sides?
P.P.S. Did the project help? Then leave a link to it in the status of your social network - plus 100 points to karma, guaranteed :).
With respect and gratitude, Dmitry Protasov.
Forward bends are a simple exercise known to many since childhood, which allows you to develop the flexibility of the spine and tone the muscles of the press, back and buttocks. In addition, this exercise is included in the TRP standards. Therefore, for all those who want to have a beautiful flexible body and be proud of your physical form, forward bending is a mandatory item of the program.
Why do?
Leaning the body forward is a completely natural movement for human body. The exercise does not require any physical training, nor sports equipment. It is ideal for self-training, at home.
Effect on the body:
- Forward torso improves spine flexibility and hip joint mobility.
- Stretching of the hamstrings and muscles takes place rear surface hips. Especially if you are doing the exercise with straight legs.
- Strengthening the muscles of the press, back, buttocks.
- Improving blood circulation, preventing diseases of the vessels of the head.
Contraindications
In fairness, it should be noted that forward bends from a standing position, like any other exercise, have contraindications. In fact, they are associated with two features of movement: the inverted position of the body and the impact on the spine. Under certain conditions of the body, these effects are undesirable:
- High blood pressure, headaches, diseases of the vessels of the head.
- Problems with the spine, in which the tension of the muscles of the lumbar region is not recommended.
Often, with problems with the spine, it is recommended not to tilt from a standing position, but to raise the pelvis from a squatting position, while leaving your hands down. Due to this, the position when the body is parallel to the floor is excluded from the exercise. It is this position that requires maximum tension in the muscles of the lower back. After all, when you have already bent over, the back muscles are relaxed.
Execution technique
Despite the popularity of the exercise, the technique of its implementation has its own characteristics. Let's consider it in more detail.
- Stand up straight, place your feet shoulder-width apart, straighten your back. The lower back should be in a natural curve, rib cage should be straightened out.
- Tighten your abs and, keeping your back straight, lower your body down, twisting in hip joints. If your current level of flexibility does not allow you to reach the floor with your hands, do not round your back, but bend your knees slightly. Flexibility will develop over time, and you will be able to fully perform a forward bend with straight legs.
- Hold at the bottom point for 1-2 seconds and with effort gluteal muscles go back to initial position. Perform the desired number of repetitions.
All the time, focus on the fact that you are not pulling the body up due to the muscles of the back. This is not only wrong, but also dangerous. The back muscles keep the body in a straight position, and raise its gluteal muscles.
Also, while bending the torso forward, attention should be paid to breathing. Expert opinions differ on this point. The easiest and safest option is to stick to the anatomical features of the human body. Namely, in a standing position, the chest is straightened, the lungs can accommodate a sufficient amount of air. At the bottom, vice versa. Therefore, it is logical to lower the body on the exhale and raise it on the inhale.
You can start by doing 10-15 tilts in 2-3 sets. The exercise should be done at a slow pace, without jerking, completely under control. Strive to lower yourself from a standing position into an incline with straight legs.
Each representative of the fair sex sooner or later faces the need to correct the figure. Heavy feasts, eating on the run and lack of time for fitness - all this negatively affects appearance female waist. Sometimes, in order to lose weight quickly, girls resort to emergency measures. This and strict diet, and grueling workouts, and medications. All this can lead to serious health problems. In fact, to bring the figure into good shape, you only need to do exercises for the waist for half an hour a day and slightly adjust the diet. The first results will be noticeable after a couple of weeks of regular classes.
How to reduce the waist
The size of the waist is affected by the number subcutaneous fat. The less extra pounds, the more graceful the waist looks. However, you do not need to lose weight to the bones, since adipose tissue is an important organ in a woman's body. It helps to regulate heat exchange, protects internal organs from shock, and is also responsible for the level of some female hormones.
Healthy weight loss includes sport exercises And proper nutrition. The right combination of these factors will help you quickly get the desired result.
Physical activity should consist of cardio and strength training. You can not stop at just one type of training. Losing extra pounds is impossible without cardio, and the lack of strength training will lead to sagging skin and muscles. Static loads also affect the reduction in waist circumference.
Cardio load
Intensive aerobic training effectively deal with extra pounds. During sports, the pulse and breathing quicken, and there is also an active burning of fat. Just half an hour of training three times a week can reduce the waist and make it more graceful.
To refers fast walk, running and swimming. Some people prefer cycling or jumping rope. In any case, you should start with moderate-intensity workouts, such as walking long distances. You can gradually increase the intensity of the exercises.
It often happens that there is no opportunity to visit the gym, and the weather does not allow training outside. Then home exercises, which are developed by experienced fitness trainers, will come to the rescue.
Exercise #1
This exercise is performed lying down. A gym mat or yoga mat is ideal for class. During the exercise, you need to reach your right elbow to your left knee, and then change your arm and leg. The faster the movements, the more calories you can burn during a workout. It is only necessary to avoid sudden movements so as not to damage the ligaments.
One set consists of 15 repetitions on each side. Rest up to 30 seconds is allowed between sets. For the full effect, you need to do three approaches.
Exercise #2
Next, you should do the oblique abdominal muscles, which form the seductive curve of the waist. You need to lie on the mat and interlace your fingers behind the back of your head. Legs should be bent at an angle of 90 degrees, feet firmly pressed to the floor. Each repetition consists of turning the pelvis to the sides, while the feet and shoulder blades should not move.
After completing 15 repetitions, you should rest for 20 seconds. The exercise consists of three sets.
Exercise #3
To perform the next exercise, you need to stand up. The arms should be crossed behind the head. Each repetition consists of an attempt to reach one elbow to the stomach. After each repetition, you need to return to the starting position, then change the elbow. Thus, 20 repetitions should be done.
Exercise #4
Another view physical activity are dancing. You can dance anytime, anywhere to your favorite tunes. Incendiary music will make you move faster and burn more calories. This great option working out all the muscles. The main thing is to dance with pleasure and in a good mood.
Power loads
Strength training is designed to work the muscles. As you know, the more muscles in the body, the easier it is for him to part with extra pounds. Spent on muscle maintenance a large number of calories, which will allow you to lose weight even with the same diet. Besides, beautiful muscles are a mandatory attribute of a sporty toned body.
The most effective strength training takes place in gym. Beginning athletes must definitely work with a coach, as the wrong technique exercise may result in serious injury. The fitness trainer will monitor the correctness of the repetitions, and also select individual program workouts.
Home workouts are no less effective. At the initial level, no equipment is required. It will be enough to have a sports mat and half an hour of free time.
First of all, before training, you need to warm up well. A simple exercise will help warm up the muscles and prepare them for the load. As a result, the heart and lungs are prepared for intensive work, and the joints become more mobile. The warm-up usually includes rotation of the joints, sipping the muscles of the arms, back and legs. It is enough to spend 15-20 minutes on warming up, after which you need to immediately start the exercises.
Exercise #1
You will need small dumbbells for this exercise. In the absence of equipment, you can use two bottles of water with a volume of 0.5 liters.
Starting position: arms spread apart, dumbbells clenched in the palms. It is necessary to perform 20 tilts in each direction and return to the starting position. For best effect the exercise is performed in three sets with a break of 30 seconds.
Exercise #2
Lying on a sports mat, you need to bend your knees. To perform the exercise, you need to raise your arms above your head. Next, touch the right elbow to the left knee, slightly raising the chest. Each repetition of the exercise is accompanied by tension in the abdominal muscles. It is necessary to do three approaches, each of which has 20 repetitions.
Exercise #3
The next exercise will engage the abdominal and back muscles. To do this, you need to lie on a gymnastic mat face down. The starting position implies a straight back, outstretched arms and legs. In each repetition of the exercise, you should raise your torso and legs as high as possible, lingering for a few moments at the peak point.
The exercise consists of three sets of 10 repetitions each.
Exercise #4
This exercise is performed lying down. The arms are extended along the body. Need to slowly lift outstretched legs up to a 45 degree angle. Hold at the top point, then also slowly lower your legs to the floor. The arms and torso remain motionless.
For the best effect, the exercise is performed 20 times.
Before classes, you need to pay attention to one important remark. From the moment of the last meal to the start of the workout, at least 1.5 hours should pass. Then the energy from food will give the body strength, and at the same time, heaviness in the stomach will not be felt. After training, you need to wait about an hour, and only then proceed to the meal. Then weight loss will be most effective.
You should also observe the drinking regimen. Strength training is stressful for the body. During exercise, a large amount of fluid is lost. It is very important to replenish moisture reserves in time so as not to slow down the metabolism. It is recommended to drink pure water at room temperature in small sips during and after training. This will help you feel good even after the most exhausting exercise.
Static exercises
The following set of exercises is designed to strengthen the ligaments and increase the endurance of the body. Training makes the joints more mobile, and also contributes to the harmonious development of muscles.
Exercise #1
You will need a stick to complete this exercise. At home, a light mop is suitable for this.
Starting position: take the stick with both hands and raise it to shoulder level. The legs are slightly apart. It is necessary to smoothly turn the body to the left side until it stops, then return to the starting position. Then it turns to right side. In total, you need to do 30 repetitions in both directions.
Exercise #2
Spread your legs shoulder width apart. The fingers are clasped behind the head. The exercise consists of side bends. You need to try to touch the body with your elbow and return to the starting position. To reduce the volume of the waist, you need to perform these movements 25 times in each direction.
Exercise #3
The next exercise is performed lying down. You need to bend your knees and lift them up. Each repetition consists in raising outstretched arms up. In this case, you should stretch your torso for your hands, straining your press. For the best effect, you need to linger at the peak point for 10 seconds.
Each set consists of five repetitions.
Exercise #4
To perform the next exercise, you need to lie on your side. Hands should be held in front of the body. Each repetition consists of lifting the torso up. You should stay at the top point for 10 seconds, then take the starting position.
After 10 repetitions on one side, the same must be done, turning over to the other.
Hitch
After cardio or strength training it is necessary to perform a hitch. This is usually a light stretch. With gentle movements, stretch the neck, arms, legs and back. This works well for twists and turns.
Nutrition
In the process of losing weight important role plays proper nutrition. It is with a calorie deficit that the most intense weight loss occurs.
Nutritionists advise limiting the intake of fatty and salty foods. Sweets should be eaten in the morning, and it is even better to replace sugar with honey and dried fruits.
After a grueling workout, an attack of hunger often occurs. In order not to empty the refrigerator, you can eat something protein, such as cottage cheese or egg white. Such a dish will satisfy hunger for a long time and help muscles recover faster after exercise.
You should include more greens, vegetables and fruits in your diet. They will saturate the body with vitamins and useful trace elements. As a result of such nutrition, there will be not only a decrease in waist volume, but also an improvement in complexion.
Start training process may be accompanied by muscle pain. This is a signal that the body is adapting to stress. Decrease discomfort a contrast shower or a warm bath will help. Experts also advise doing a light massage to ensure blood flow to the muscles.
Over time, the muscles get used to the load, and the effectiveness of training decreases. To prevent this from happening, you need to constantly increase the number of repetitions and approaches.
The abdomen can be "male" and "female". The type is determined by the hormonal background. It happens that "female" belongs to a man and vice versa. For ladies, a “female” belly is typical - this is an abundance of subcutaneous fat below the waist. The “male” belly is dense, like a watermelon, and starts almost from the ribs. It is more dangerous to health: in it, fat is deposited not under the skin, but between the internal organs, which can lead to their obesity (heart, liver, etc.). internal fat more difficult to expel than subcutaneous. Nevertheless, everything is possible, and the path to losing weight is the same for all types of abdomen.
Way to lose weight
Many try to remove the stomach, shaking the press. Alas, this method does not work separately from exercises for general weight loss. Experts explain this by the fact that pumping the press trains only superficial muscles. At the same time, the volume of working muscles is extremely small, which means that very few calories are burned and it simply does not reach fat burning. On the inflated "male" stomach, even the "cubes" of the press are noticeable, but the stomach itself still seems to be packed. On the “female” belly, the “cubes” remain hidden by a layer of fat. Moreover, from pumping, the muscles increase in volume, and with them, the waist.
So what to do? First of all, reduce the caloric content of the diet by 10% (it’s easier to reduce the amount of fat, for example, replace ordinary cottage cheese with fat-free one, and remove the skin from fried chicken). And do endurance exercises. Preferably 40 minutes every day, if not, 3-5 times a week for an hour. And in addition to this, you can already shake the press.
Subtleties for beginners
What kind of endurance exercises do you mean? Yes, the same ones that are always recommended for weight loss - aerobics, running, and so on. True, those whose main problem is the stomach should take into account the following features.
Belly pulling lumbar the spine forward, increasing its curvature, which can lead to deformation of the entire spinal column. Therefore, during any workout, watch your posture. Keep your shoulders deployed, and try to pull in your stomach.
In order not to increase the influence of the abdomen on the spine, start with those activities where you do not need to jump. That is, aerobics with jumping, jumping and running, alas, is not for you yet. Perhaps the safest sports for you right now are cycling and, of course, swimming or water aerobics. Roller skates are suitable for lovers of youth pastime. And of course, dancing! The belly is perfectly tightened by belly dance and all ballroom dancing.
Slopes and more
Until now, the opinion is that the stomach is well cleaned by slopes. There is even a method - to scatter boxes of matches on the floor and collect it, bending over each one. And so every day until the complete victory over the stomach ...
In fact, the slopes contribute to the “removal” of the stomach in a very relative way - rather, you will learn to draw in the stomach so that it does not interfere with bending over. In addition, the slopes load primarily the lower back, which is already loaded with the same stomach. Therefore, we would not recommend driving it in this way.
It is much more useful to strengthen the muscles of the lower back with extensions. For example, lie on the floor on your stomach, put your hands behind your head and lift your body up, lifting your chest off the floor if possible. The amplitude will turn out to be quite small, but in this way you will kill two birds with one stone: strengthen your back and help your waist become flatter. Yes Yes! The waist is not only the stomach. The muscles of the abdomen, lower back, and deep muscles corps. And if you train them all, burning fat go where faster.
We look deep
So-how-so, what kind of “deep muscles of the body” are you mentioning here, the meticulous reader will ask. We explain. Press exercises, tilts - we perform all these meaningful movements due to the so-called superficial muscles. Below them, even deeper in the body, there are other muscles that, as it were, cover the waist with a belt, support the internal organs and the spine. The original task of these muscles is to maintain balance. Therefore, as soon as we find ourselves on something unstable - for example, slipping on ice, stepping on a ball - they immediately turn on.
If you use these inner layers of muscle in the exercises, you will noticeably increase the consumption of calories and fat - including the stubborn inner! - will be more active in leaving their homes. How to use them?
Do more balance exercises! For example, try to stand up and stand on air mattress or an inflatable children's circle. Walk along a log or a line drawn on the ground.
Just stand on one leg, lift the other and balance like this for a few seconds. Surprisingly, all this contributes to weight loss in the abdomen! And it means that it is useful to have fun in this way after skiing or swimming. Roller skates, dancing and hula hoop rotation are good for training balance.
Expert comments
Andrey Voronov, Doctor of Biology:
- Losing weight in the abdomen is a long process. Don't be tempted to find a quick and easy solution to a problem with aids. For example, caffeine is known to burn fat well. But not everyone can boast of excellent cardiovascular system which caffeine will not harm. Some try to resort to the help of myostimulation. The muscles will tighten, but you won’t solve the problem radically, moreover, this method requires the supervision of a doctor. Still others grab hold of all sorts of miracle pills, but they, as a rule, are laxatives or diuretics, after which everything quickly returns to normal.
Anna Belousova, therapist, nutritionist:
- It is more difficult than all those who have excess weight No, but there are fat deposits on the abdomen. Ordinary diets can have an undesirable effect: the chest or face will lose weight, but the tummy will still remain. Therefore, eat in such a way as to reduce the swelling of fatty tissue and improve metabolism in it. Drink at least 1.5 liters per day, green or herbal tea is best, mineral water, pineapple or citrus juice. Coffee - only natural. Eat fruits rich in enzymes - pineapples, citrus fruits, raspberries, blueberries, cherries. They improve the metabolism in adipose tissue.
Personal opinion
Oleg Taktarov:
- In order for the press to be like that of a model, it needs to be pumped for 30 minutes a day. Exercises can be very different. For example, lying on your back, raise your legs 90 degrees - 30 times for 3 sets, rest between repetitions of 30 seconds. At the same time, try not to tear your pelvis off the floor. You can also, without changing position, raise your legs at an angle of 60 degrees, perform the “scissors” exercise, also 30 times in 3 sets. And watch your diet. This is an important part of success in the fight against excess weight.
The problem of body fat on the sides is relevant for men and women. You can have buttocks and thighs without a gram of excess fat, but if you do not pump the oblique muscles of the abdomen, the protruding sides will spoil the aesthetic impression. Especially the problem worries girls who prefer to wear short tops and low-rise trousers. Exercises with dumbbells in an incline tighten the sides, improve posture, reduce the waist circumference, outline the silhouette.
Side bends with dumbbells while standing with partial load on the lower back and hips are classified as isolated practices. entry level. Stabilizer muscles are involved in the work:
- square back;
- adductors;
- buttocks;
- rectifying the spine;
- jagged;
- diamond-shaped.
Execution rules
The technique of tilting with dumbbells to the sides while standing is simple and has been known since school lessons physical education. However, a simple exercise requires controlled actions, otherwise the effect will spoil the increased waist size and subluxation of the vertebrae of the lower spine.
Incline with dumbbells for girls, movement algorithm:
- IP - basic straight rack.
- The projectile is taken with a direct grip with the right palm, the left one rests on the side.
- When performing a side tilt for the waist, the back and torso are static, the abdominal muscles are tense. Fixed position saves intervertebral discs from destruction and pinching of the nerve roots.
- On a short breath upper part bodies are pulled down. Flexion in the vertical plane occurs due to the muscles of the press. The projectile is lowered along the leg.
If it is difficult to work with straightened limbs, the knees are slightly bent. To ensure maximum deflection of the pelvis, one helps oneself with a synchronous movement of the left hand above the head.
Important! Inadequate weight increases oblique muscle volume and waist width.
- Side bends with dumbbells men commit with projectiles 10 kg 13 times in 3 repetitions.
- Girls take a weight in 5 kg and limit yourself to 15 repetitions for each side.
As an option - reduce the weight and 2 times increase the number of takes - 10 x 3.
Exercise variations
Classic tilts to the sides with a dumbbell in hand are also performed with or with a bar. You can read about the technique of working with a barbell.
Alternative option- side bends with dumbbells while sitting. To exclude the middle zone of the body from the process, they sit on a bench (fitball), with legs wide apart and perform the movements described.
To do reverse slopes, the body is moved in the opposite direction from the projectile. In this case, oblique abdomens are stretched less, which reduces productivity. Useless pick up 2 projectiles. The second creates a counterbalance and levels the tension from the sides.
