How To Download Obliques | Sports And Fitness



Sports And Fitness

How to download obliques

Who does not want to have a wasp waist and a raised, flat stomach. Some just dream about it. Others have achieved incredible results. So, the press is the muscles of the abdomen, located between the lower part of the chest and the top of the pelvis. It is necessary to carry lateral muscles muscles on the sides of the abdomen and oblique. Consider the most effective exercises for their workout.

How to download obliques

Instruction how to swing the side muscles

Step 1:

Slopes. Starting position: standing, hands behind his head. Perform tilts sideways, in one and the other side. In carrying out this exercise, it must be ensured that the load was just on the side muscles. After a certain amount of training, you can try to increase the load. Starting position standing, one hand behind your head (you can put your hand on the waist), and the other holding a dumbbell. Suffice dumbbell weighing 5 kilograms. The slopes produce the side arms with weights. Perform 5 sets of 20 reps. Then shift the dumbbell in the other hand, and then 5 sets of 20 reps.

Step 2:

Twisting. It will take a gymnastic mat. Starting position: on the back, his hands holding his head, lift your shoulders, bend your legs at the knees and lift your pelvis. Keep twisting. The left knee and right shoulder as though tighten each other. Enough 2 sets of 20 repetitions. After some time training may increase the number of approaches to four.

Step 3:

Ups + twisting. It will take a gymnastic mat. Starting position: on the back, his hands holding his head, lift the shoulders, bend your legs at the knees, feet on the floor. Lift the body. Left shoulder - right knee, right shoulder - the left knee. Drag so 2 sets of 20 repetitions. After a few sessions, you can increase the number of sets to four.

Step 4:

Rotations. For this exercise you will need a horizontal bar. Starting position: hang on the bar on the straight hands. We carry out rotational movements of pelvis. 2 sets of 30 repetitions. After a few workouts number of approaches can be increased to four.

Step 5:

Rocking abdominal muscles, in particular, lateral and oblique, it is necessary every day. After reaching a certain result, it is possible to reduce the intensity of your workouts and to engage in a day. Having not retreat and you will surprise everyone with his perfect stomach pumped with a noticeable relief.