Twisting with body rotation (oblique twisting): technique, description, recommendations.

A reputable site with a long name, strengthandconditioningresearch.com, published an article based on a scientific study, “Activation of the hamstrings in various lower body exercises.” Now you will find out which exercise loads the hamstrings better than others.

The special attention of scientists who have devoted an entire study to the hamstring biceps is due to the fact that the muscle groups of the hamstring biceps are among the most traumatic. For example, in athletics, up to 25% of all injuries (depending on the specific sport) occur in this muscle group. Some researchers suggest that the main cause of injury is weakness of the hamstring muscles and recommend that athletes strengthen them through strength training.

First level

The techniques described below will help you understand how to pump up your side press. If you are a beginner, then these classes are perfect for you. Try to keep the muscle frame tense during training, but do not overdo it in order to avoid injury.

The entry level will not make you a bodybuilder, and your muscles will not be voluminous and large. But it will help pump them up and tone them up, preparing them for the next stage of development.

Tilts

Place your feet shoulder-width apart and clasp your hands behind your head. Just bend to the sides as far as possible. Do the techniques smoothly and slowly, fix the body at the maximum point. Total 20 repetitions, 5-6 approaches.

When you feel that the load is becoming small, increase it: take small dumbbells (up to 10 kg) in one hand and bend in their direction.

Remember that exercises with dumbbells help build additional mass, which causes your waist to thicken. This is especially true for girls :-)

For the next exercise you will need a bench. Lie on your side on it so that half of your body is outside the bench, fix or ask your partner to hold your legs. Lift your body up 30 times. Do several approaches. Turn over to the other side. If the load is not enough, use weights.

Crunching on the horizontal bar

This exercise will help pump up your oblique abdominal muscles at home if you have a horizontal bar. Hanging from the bar, place your hands shoulder-width apart. Raise your bent legs to chest level, but not in front of you, but moving them alternately to the right and left.

Execution technique

Let's not drag our feet, but get down to business right away. Flexion and extension of the arms while lying down are performed as follows:

Lie down on the floor, place your arms straight, shoulder-width apart, bring your hands forward, and spread your elbows no more than 45 degrees. Shoulders, torso and legs should form a straight line. Place your toes on the floor without support.
As you inhale, lower your body down, touching your chest to the floor.
As you exhale, return to the starting position.
Fix your position at the top point for 0.5 seconds, and then repeat the movement as many times as necessary.

Do not forget that the exercise is counted only if there is no deflection in the lower back, and the whole body is a straight line.

Second level

Has the first level become too easy for you? The second will help pump up your lateral abs at home, making them more prominent. Perform the techniques regularly, and your waist will decrease and your body will become toned. Each complex is performed 3-4 approaches 10-15 times.

Raises of the body and legs

Lying on a flat surface, place one arm under your head and straighten your legs. Raise your body and knee at the same time, touching each other. Return to the starting position and change hands.

Alternate body lifts

Lie down on a flat surface, place your hands at the back of your head, and bend your knees. Raise your body and at the same time turn, touching your right elbow to your left knee. Repeat the same with the other hand.

Knee Raise

Lie on your side, leaning on your elbow, straighten your legs, and place your hand that is at the top behind your back. Raise both legs towards your chest without touching the floor. Repeat the same on the other side.

On the horizontal bar

Performed from a hanging position, hands shoulder-width apart. Without bending your legs, do lateral raises, pausing at the maximum points.

Seated body rotations[edit | edit code]

Seated body rotations are exercises of medium difficulty.

Execution[edit | edit code]

Seated body rotations

Initial position. Sit on the floor, stretch your legs forward and pull your toes towards your shins (dorsiflexion of the feet). Raise your arms to the sides at shoulder level and move them back slightly. Palms facing down.
Exhalation. Turn your torso to the side and after stopping, make another movement in the same direction.
Inhale. Return to the starting position.
Exhalation. Turn your torso in the other direction and after stopping, make another movement in the same direction.
Inhale. Return to the starting position. Repeat the seated body rotations 10 times (5 times in each direction).

Third level

The exercises described below are good for those who have been working on their lateral abdominal muscles for a long time. The number of repetitions and approaches can be adjusted independently, depending on your physical fitness.

Simple bends with weights

This exercise is difficult to perform because your lower back must be “trained.” However, it allows you to quickly and effectively pump up the oblique abdominal muscles.

Place your feet shoulder-width apart and place the bar on your trapezius. Do 15 side bends, trying to lower yourself as much as possible. Having lowered to the maximum point, stop for a couple of seconds and then smoothly return to the starting position. If you feel muscle tension, then you are doing the exercises correctly.

If you feel that there is not enough weight, add weights to the bar. When bending, keep your body straight and do not lean forward or backward. Return strictly to the starting position without deviating from the vertical.

Tilts with rotation

You could say this is a stronger version of the previous exercise because it targets the oblique muscle bundles.

Perform while standing, with your feet shoulder-width apart. A bar with plates (or without, if it’s hard) on the trapezes. You should bend forward and to the sides 15 times, while twisting your body. When doing crunches, the right elbow should be directed towards the left knee and vice versa.

Hanging turns

The exercise requires a horizontal bar and considerable strength, since these are really hard exercises for the abs. Starting position: hanging, hands shoulder-width apart. Straight legs should be raised so that they run parallel to the floor. Holding them in this position, describe an arc with the maximum possible amplitude. Make 10-15 such turns.

Woodcutter

These movements will also help narrow your waist. To perform this, stand sideways to the frame and grasp the handle of the upper block with both hands. Then make 12 chopping movements, while twisting the body towards the opposite shin.

Notes[edit | edit code]

Seated torso rotations
Seated torso rotations have a number of positive qualities in common with pelvic rotations while lying on your back. However, the vertical position of the spine brings additional benefits in this case, since it coincides with the usual posture characteristic of us when performing many everyday activities and during sports such as golf or tennis. In addition, the vertical position of the body loads the muscles that counteract the force of gravity in a slightly different way. The key to this exercise is the ability to use your power center to rotate, not your shoulders. This is a fundamental skill for sports and helps prevent many common lower back injuries.

Rotation of the spine in a sitting position. When you sit and twist to the right, the left external and right internal obliques act as primary agonists. However, if only these muscles were involved in the movement, the torso would simultaneously bend forward, because they are responsible not only for rotation, but also for flexion of the spine. In order for the back to maintain a vertical position, interaction with the spinal erector muscles is required. As shown in the figure, the right longissimus, right iliocostalis, left semispinalis, and left multifidus also help rotate the body to the right. Their coordinated work with the abdominal muscles allows the body to rotate without bending forward or backward.

Let's summarize

Now you know how to pump up your side abs, and you can make your figure even more perfect. Don't try the hardest level right away, start with simple exercises and gradually work your way up to more complex ones. Exercise regularly and diligently, stimulate yourself, and before you know it, you will become a new person. A good mood, a toned stomach and excellent health are the least that awaits you.

The oblique or lateral muscles of the peritoneum are responsible for turning the torso to the sides and tilting it. The largest one is visible when there are pumped up muscles - it goes from the chest to the lower abdomen. Others (there are 3 in total) are not visible visually. The importance of these muscles is not only to ensure our mobility, but also to give contours to the body. The condition of your waist depends on how much attention you pay to the question of how to pump up your oblique abdominal muscles.

Athletes from disciplines that require frequent bending of the body, participants in contact fights (boxing, kickboxing and other martial arts), and weightlifters need regular exercises for the abs and sides. Men who notice the appearance of a “beer belly” should also pay attention to them. The technique for performing exercises on the oblique abdominal muscles is the same for men and women. The difference is that men should use additional load, while ladies should not.

Description of the exercise

Not a very effective exercise. Rather suitable for warming up. It is practically useless to do it with a small weight, and dangerous with a large one. Alternatively, you can try bending over.

Main features

1. It is the oblique muscles that create the corset that keeps the waist in good tone.

2. Place your hands on the edges of the stick and look ahead as you move. The amplitude of movement should be maximum. The back is straight. The spine is positioned vertically.

3. The most common mistakes are tilting the body forward or rotating with the head. This performance makes your head spin.

4. Rotation should be performed for 2 - 3 minutes. Minimum 100 repetitions in each direction.

5. Do not rotate with the bar from the barbell. You may injure your back. Take a light gymnastic stick.

6. This exercise can also be done from the top block. The advantage is that you can use weights in this case.

Set of exercises

It’s impossible to train these muscles any other way, so using them in training is quite difficult. You should not perform abdominal exercises on a bench or other exercise equipment: the oblique muscles are the most “budget” muscles; they do not require any investment. Practice at home and get quick results!

Starting position - standing

Spread your legs wide apart, bend your knees slightly. Place your hands on the back of your head. Tilt left and right. Do not turn the body.
The legs are straight, the palms are again on the back of the head. Rotate the body in a “sine wave”: swing from a small angle to 90° and return to the small angle again.
Place your right leg behind your left. At this time, raise your left hand and stretch to the right. Repeat on the other side.

Starting position - sitting

Stretch your legs forward, raise your arms up.
Bend over and try to touch your feet with your hands. But stretch alternately: first to the right foot, then to the left. To enhance the result, turn your body towards the inclination.

Starting position - lying down

Bend your knees, turn them to the right and hold the ball between your thighs. Place your hands to the back of your head. Lift your body up, keeping your lower back pressed to the floor. Then turn your legs to the left and repeat.
Raise your legs, bent at the knees, away from your chin, as if you want to touch your shoulder with your knee.
Bend your knees and place your right heel on your left knee. Place your left hand on the back of your head, place your right hand on your thigh. Tighten your abdominal muscles and reach your left elbow towards your right knee. Repeat in reverse.

Technique

Before performing, be sure to stretch your arm joints using swinging and rotating movements. A good warm-up will help prevent accidental injuries. Let's get started:

Take your starting position: lower yourself into a classic push-up position.
Tighten your abdominal muscles, slightly tighten your hips and buttocks, and straighten your back.
With a deep breath, gently bend your arms and lower your sternum to the floor until it touches (if possible).
Exhale and push your body out, but do not stop at the top, but raise one arm and turn your body 90°.
Hold for 2-3 seconds, then smoothly lower to the starting position and repeat the push-up, turning in the other direction.

Recommendations:

Avoid sagging in the lumbar region, keep your body extended in one line.
When making a turn from a prone position, try to avoid sudden jerking movements, as they reduce overall efficiency.
Control the negative phase (lowering). If you suddenly relax your arms, you may hit your face on the floor.
Once in a swinging stance, keep your supporting arm fully extended.
Complete the required amount of training. As a rule, this is 3-4 sets of 12-15 repetitions on each side.

https://youtu.be/w8VTStwRiJo

Preparation for training

To increase the effectiveness of your workouts and avoid injuries, prepare for your workout.

Do a warm-up to warm up your muscles. Jumping rope, running in place or around the gym, a short warm-up on an exercise bike, and even a couple of minutes of fiery dancing are optimal as a “warm-up.”
Do not exercise on an empty stomach or after eating. The feeling of hunger, as well as satiety, will not allow you to work at full capacity. The ideal time for a snack would be 2 hours before your planned activities.
Do you do exercises but don’t feel muscle tension? It means you missed something and are doing it wrong. Review the exercise descriptions and try again. If we are talking about constant training, then it’s time to increase the load: for a man to add weight, for a woman to complicate the task.
Do you get tired quickly? This is fine. Regular training will increase your body's endurance, and fatigue will not come in the first 10 minutes.
To ensure the effectiveness of the complex, perform exercises in several approaches. Alternate them: first do everything in a standing position in one approach, repeat them in turn. Proceed to the complex while sitting and lying down.
Is the training over? Don't rush to the kitchen. Allow your body to recover without putting stress on your digestive tract. The optimal time for a snack is 1 hour after class. In the meantime, if you are very hungry, chew an apple or drink a glass of water.

After a month of training, your abdominal contour will improve. In another month - perfect! You have something to strive for, especially since now you know how to pump up your side press correctly.

Powerful abs in men and a flat stomach in women are integral elements of a good athletic figure. Their formation depends on the oblique abdominal muscles.

Thanks to them, the male figure forms the so-called “Adonis belt” - lines converging in a V-shape to the lower abdomen, and the female figure has a thin waist.

However, the development of the oblique abdominal muscles performs not only an aesthetic function. They are an important part of the core musculature, supporting the spine as well as internal organs in the correct position.

The function of the oblique abdominal muscles is to provide lateral rotation of the torso, participation in flexion and rotation of the spine and lifting of the pelvis. They play a leading role in the formation of the muscle corset necessary for correct posture.

The oblique abdominal muscles, located mainly on the sides of the torso and partly on the chest, are divided into external and internal. The largest is the external oblique muscle, below it is the internal one, which is most often invisible.

Combined, they form the largest abdominal muscle group. Now let's move on to a detailed consideration of the question of how to pump up the oblique abdominal muscles at home.

Advantages and disadvantages

T-push-ups help strengthen your core, making it stronger and more mobile.

This exercise is useful for both aerobic and strength training. For example, in tennis, regularly performing such push-ups will help you make energetic and sharp body turns when hitting the racket.

In addition to developing muscle strength, the element has the following advantages:

Correction of posture. By performing push-ups with body rotation, the athlete gets rid of stoop and slight curvature in the back (we are talking about prevention; if you have scoliosis, consult a doctor).
Losing weight. The exercise simultaneously uses several large muscle groups, which helps reduce fat.
Formation of sports terrain. T-push-ups help you gain beautifully defined muscles in your chest, shoulders, and arms.
Development of pushing force in the “base”. The element allows you to improve the bench press, which is useful in bodybuilding and powerlifting.

The disadvantage of T-shaped push-ups is the inability to pump up bulky pectoral muscles. In order for muscles to grow, strength exercises with weights are necessary, for example, dumbbell bench presses.

The disadvantages of t-push-ups include some medical contraindications:

injuries to the shoulder, elbow or wrist joints;
late stages of pregnancy;
recovery period after abdominal surgery.

https://youtu.be/WbzKx3S2TAs

Training the oblique abdominal muscles

This can also be done at home, although in the gym there are more opportunities for developing this muscle group, and there the process will go more quickly.

However, one important point should be taken into account: untrained people usually have a layer of fat above the muscles, which exercise will not affect in any way - it can only be removed with the help of a balanced diet.

In such a diet, the amount of protein should be increased and carbohydrates reduced to a minimum. Otherwise, training can have the opposite effect: due to the increase in muscle volume, the sides will become wider, because the fat has not gone away.

Most likely, at first you will not be able to perform the required number of repetitions (usually from 15 to 20, and sets - 2-3). Do your best, but still don’t overtrain your muscles.

Gradually, with each workout, increase the number of repetitions, controlling the work of the muscles, but the main thing is to focus on the correct execution of each exercise so that it gives the desired effect. Videos, of which there are many in this article, will help you with this.

The best ways to lose weight

What exercises will help pump up the oblique abdominal muscles?

The optimal effect will be achieved by exercises that combine static tension and movements using the oblique muscles - these are mainly basic exercises: of various types and with rotation.

Lying lateral crunch

:
lie on your right side, bend your knees at a right angle, support your head by the back of your head with your left hand, place your right hand on your left side to better feel how the oblique muscles work.
As you exhale, lift your torso off the floor, pause at the top point of the lift, exhale and slowly return as you inhale to the starting position.

Repeat immediately. After completing a certain number of repetitions on one side, change the position and do them for the other side.

Twist option:

lying on your side, raise not your torso, but straightened legs, or both together.

Woodcutter:

here a projectile is used - a medicine ball or a bag of sand. A weight of 5 kg is suitable for a guy, 2 kg for a girl. The body position is straight, the projectile is on outstretched arms above the left shoulder.

Tightening your abs, slowly lower them diagonally directly in front of your body to your right hip, bending your knees slightly. Immediately return to the starting position. Perform 6-8 times for each side.

Side turns:

feet shoulder-width apart, arms bent at the elbows, held in front of you, back straight. As you inhale, keeping your legs motionless, smoothly turn your body to the side. As you exhale, return to the starting position.

Standing forward bends

:
feet shoulder-width apart, body straight, arms raised up.
As you exhale, lower your body forward, slightly twisting your abs at the waist, and touch the toes of the opposite foot with your hand. Repeat for the other arm and leg. : stand up straight, arms extended along the body. Begin a slow tilt to the right, arms sliding smoothly to your sides. As you exhale, return to the starting position.

Raising the shoulder blades from a lying position:

Lie on your back, place your right leg on the floor, and place your left leg on top of it. Extend your left hand perpendicular to your body with your palm up, and place your right hand under your head.

Tightening your abdominal muscles and pressing the back of your head onto your right hand, smoothly lift your chest to your left knee, without lifting your pelvis, until your shoulder blade lifts off the floor.

Smoothly return to the starting position. Switch arms and legs and perform on the other side. (This exercise has fewer repetitions - 8 in 2-3 approaches).

So, now that you know how to quickly and easily pump up your oblique abdominal muscles at home, all that remains is to wish you perseverance, perseverance and the fulfillment of your dream - a good slim figure.

Wanting to pump up the abs, we usually work primarily on the upper and lower abdominal muscles. But many non-professionals forget about the lateral abdominal muscles. At the same time, without working with them, you will not achieve ideal relief. This muscle group is almost never used in everyday life, since it is responsible for turning the body. With an athletic build, the oblique external abdominal muscle can be clearly visible on the human body, which runs along an oblique path from the sternum to the lower abdomen. By contracting, the external muscle ensures that the body rotates in the direction opposite to itself. It is impossible to see the internal oblique muscles because they are located under the external obliques. They are also responsible for body rotation. Such a complex anatomy means that working the lateral abdominal muscles is not so simple. But it is quite possible to cope with such a task as pumping up the lateral press if you approach it responsibly and practice regularly.

There are many good exercises on how to pump up your lateral abdominal muscles. But first you need to familiarize yourself with general recommendations that will help increase the effectiveness of the lesson:

It is recommended to eat a light meal 2-2.5 hours
before the start of training. If you are hungry, you may get tired quickly and not give it your all, which will affect the effectiveness of your workout. And exercising on a full stomach is simply unpleasant and inconvenient; it can cause poor health, nausea, and dizziness.
Before exercise, it is recommended to warm up your muscles through a simple warm-up. It can include jumping in place, running, an exercise bike, simple exercises, turns and rotations.
Don't overdo it. It is necessary to exercise regularly, but training the lateral press at home too often is pointless. 3-4 times a week will be enough.
With each exercise, the muscles should stretch. You are doing everything right if you feel their tension.
You should not eat immediately after training. Experts recommend waiting at least an hour.

When training, we can get tired quickly. Don't worry, this is completely normal. The muscle frame stretches quite poorly, and such a reaction is quite natural.

Twisting technique

In order to correctly perform twisting with body rotations, the following nuances should be taken into account:

The starting position is as follows: lie on your back, bend your legs at the knee joints and place your feet on the floor, place your feet shoulder-width apart. In order to complicate the exercise, you should hold a small gymnastic ball between your legs, the diameter of which is about 25 centimeters.
In this case, one hand is placed behind the head, and the second is placed along the body.
The exercise is performed using the abdominal muscles; movements should be slow and controlled to prevent inertia.
You cannot help yourself with your hand; you should not reach your chin to your chest.

At the moment of twisting, you should slowly tear off the upper part of the body from the surface of the mat being used. The approach can be considered complete when the elbow of the hand placed behind the head reaches the opposite knee. In this case, you should hold the ball between your knees; there is no need to squeeze it. The lumbar region should not come off the floor; at the top point, due to the need to reach the opposite knee with one hand, the torso rotates.

Effective exercises for pumping up the side press

Many exercises can help you cope with the task of pumping up your lateral abs at home. Some of them are very simple and suitable for beginners, while others are more complex and are suitable for those who already have some training.

First, let's look at what pumping up the lateral press can be like for beginners. We will use simple exercises. Make sure that during the training process the muscle frame is tense, but do not overdo it to prevent injury. The simplest exercises, of course, will not make your muscles incredibly voluminous, but they will pump them up, tone them and prepare them for more serious loads in the future.

1. Tilts

The simplest exercise on how to pump up the lateral abdominal muscles. Stand straight with your feet shoulder-width apart. Now you just need to lean to the sides as much as possible one by one. Perform the bends smoothly, do not rush, reaching the maximum point, fix the body at it. Repeat 5-6 approaches 20 times. If you feel that the load is not enough for you, you can use small dumbbells

in hand.

2. Lateral lifts of the body

For this exercise you need a bench. You need to lie on it sideways, so that half of your body is located outside the bench. You need to fix your legs or ask someone to hold them. Raise your body up 30 times, do several approaches. Then turn over to the other side. To increase the load, weights

3.Twisting on the horizontal bar

Another exercise that helps pump up the lateral abdominal muscles in the presence of a horizontal bar. You need to hang on the bar, place your hands shoulder-width apart. Bent legs should be raised to chest level, but not in front of you, but alternately moving them to the left and right.

These are the simplest exercises. If you've already mastered them and they seem too easy, it's time to move on to level two exercises that help pump up your lateral abs. Each complex must be repeated 3-4 approaches 10-15 times

4. Leg and body raises

You need to lie down on a flat surface, put one hand under your head, and straighten your legs. Raise your body and one knee at the same time until they touch each other. Repeat for the other side.

5. Alternate body lifts

This exercise, how to pump up the abdominal muscles, recommends lying on a flat surface, placing your hands on the back of your head, and bending your legs at the knees. Raise your body and at the same time turn, touching your right elbow to your left knee, and then vice versa.

6.Knee raise

You need to lie on your side, leaning on your elbow. Straighten your legs, place the hand that is at the top behind your back. Both legs should be raised to the chest

without touching the floor. Do the same steps on the other side.

7. Exercise on the horizontal bar

It is done from a hang position with your hands shoulder-width apart. Without bending your legs, do lateral lifts and stay at the maximum points.

And the exercises presented below on how to pump up the lateral abdominal muscles are good for those who have been working on their muscles for a long time. You can adjust the number of repetitions and approaches yourself depending on your physical fitness.

8.Simple inclines with weights

This exercise is quite difficult, because for it your lower back must be sufficiently trained. Despite this, it remarkably helps to pump up the lateral abs. You need to place your feet shoulder-width apart and place the bar on the trapeze. Do 15 bends in both directions, trying to lower yourself as much as possible. Having reached the maximum point at the bottom, stay in this position for a couple of seconds, then return to the starting position. The feeling of muscle tension indicates that you are performing the exercise correctly.

If you don't have enough weight, you can add weights to the bar. When bending, keep your body straight, without allowing your body to lean forward or backward. Return to the starting position without vertical deviation.

9. Tilts with rotation

This exercise is essentially an enhanced version of the previous one. By doing it, we load the bundles of oblique muscles and pump up the lateral press.

It is done while standing. Place your feet shoulder-width apart. Trapeze bar. Bend forward and to the sides 15 times, twisting your body at the same time. When performing crunches, point your right elbow towards your left knee and vice versa.

10. Hanging turns

This exercise, how to pump up the lateral press, requires the presence of a horizontal bar and serious preparation, since it is really difficult. Starting position – hanging with hands shoulder-width apart. You need to raise your legs straight so that they are parallel to the floor. Keep them in this position and describe the arc with the maximum possible amplitude. It is recommended to repeat such turns 10-15 times.

11. Lumberjack

This exercise helps not only to pump up the sides of the abs, but also to make the waist narrower. You need to stand sideways to the frame, grab the handle of the upper block with both hands. Then make 12 chopping movements so that the body twists towards the opposite shin.

Exercises with dumbbells build muscle mass. This is good for men, but not always appropriate for girls, so it is important for them not to overdo it with additional weight.

Now you know how to pump up your lateral abdominal muscles, and you can actively work on your figure. We stock up on patience, motivation and pump up the lateral abdominal muscles. Don't immediately take on heavy exercises - start with simple ones and gradually increase the load. This approach to pumping up the abdominal muscles, in particular the lateral ones, is considered the most correct.

The most effective exercises for hamstrings

Study

The objective of the study was to identify exercises that would maximally activate the hamstrings, and also to determine the level of load in relation to the quadriceps.

For scientific purposes, 34 athletes were found (21 males, and a dozen weak ones). The subjects were tested for the level of muscle strength in the hamstrings and quadriceps (maximum voluntary isometric contraction, MVIC), then determined for a maximum of 6 repetitions in leg exercises:

Squat
Seated leg curl
Deadlift (stiff leg dead lift)
Single leg stiff leg dead lift
Bend forward with a barbell on your shoulders (good morning)
Raising the body while standing on your knees (Russian curl).

After this, all 34 subjects rested for 3 days immediately before the study. Then, during the scientific experiment, the athletes did all the listed exercises with their maximum load for 6 repetitions. Using sensors, scientists measured electromagnetic pulses that determine muscle activity in various exercises.

results

As a result, a huge variation in the involvement of the hamstrings in the studied leg muscle exercises was discovered. The table below shows the level of impact of each exercise on the hamstring muscles.

Comparison of hamstring muscle activity in various exercises

As you can see, the greatest activity of the hamstring biceps is caused by an exercise that sounds beautiful in English: Russian curl, but very clumsily in Russian: “bending the legs while kneeling in support” or “raising the body while standing on the knees in support”, and the least effect is given by the basic squat

https://youtu.be/8r54Qo6WG2s

The second aspect of the study: the ratio of quadriceps and hamstring activity in various exercises. The results were also tabulated.

The level of dependence of the activity of the femoral biceps and quadriceps. On the left are exercises that significantly load the hamstrings and, to a lesser extent, the quadriceps. On the right - on the contrary, exercises focused primarily on the quadriceps.

The essence of the indicators: the table shows the ratio of the activity of the femoral biceps in relation to the activity of the quadriceps in different exercises.

In this case, this shows that the squat activates the quadriceps more than other exercises than the hamstrings. And the Russian curl exercise is the opposite - it puts more load on the hamstring biceps than all the others compared to the load on the quadriceps.

Obliques

These important muscles for the body are located on both sides of the abdomen and provide rotation of the torso, and also protect the internal organs and the spinal column from mechanical injuries. All of them belong to two groups: external and internal, there are two of each - right and left. The oblique abdominal muscles form the basis of the torso muscles, envelop the abdominal cavity from the inside, due to which they are a kind of insulator of the internal systems of the body.

External oblique muscle

The largest muscles in the torso are the external oblique muscles. They are attached to the skeleton on both sides of the torso, stretching from the 5th rib of the chest, where they begin, along to the bones of the pelvis. They are responsible for rotating the body to the sides, lifting and carrying heavy objects, and maintaining the vertical position of the upper body. Each external oblique abdominal muscle is always visible to the naked eye on the surface of a trained abs - it is located immediately under the skin.

Internal oblique muscle

These muscles are hidden deep in the abdominal cavity behind the external ones, stretching from the ilium upward along an oblique path to the midline of the body. They help to make circular movements with the body, bend the torso, and compress the stomach for physiological needs. Together with the external ones, they ensure rotation of the body around the spinal column. If you turn the torso to the left, the right external and opposite internal oblique muscles are simultaneously activated, and to the right, vice versa.

Main working muscles[edit | edit code]

Muscles that rotate the spine

: external oblique, internal oblique, erector spinae (spinalis, longissimus, iliocostalis), semispinalis, deep spinal muscle group (especially multifidus).

Accessory muscles[edit | edit code]

Abdominal muscles that stabilize the spine

: transverse abdominis muscle.

Muscles that perform dorsiflexion of the foot at the ankle joint

: tibialis anterior, extensor toes longus.

Muscles that abduct the arm in the shoulder joint

: lateral bundle of deltoid muscle, supraspinatus muscle.

Muscles that extend the arm at the elbow joint

: triceps.

Muscles that adduct the shoulder blades

: trapezius muscle, rhomboid muscles.

How to pump up your oblique abdominal muscles

The oblique press is responsible not only for a smooth and elastic stomach, it significantly influences the maintenance of correct posture and protects the spine when lifting heavy objects. There are two options for how to pump up your side press. You can independently or with the help of a trainer develop a home exercise program that will certainly contain effective exercises for the oblique abdominal muscles, or regularly visit the gym and do exercises for the sides using a special exercise machine.

How to pump up side presses at home

The simplest ones, which do not require special sports equipment, are bending, lifting parts of the body, turning, twisting. They help to quickly make your abs sculpted and your waist thin. Regularity and a gradual increase in load intensity are essential in training. A long break in classes can reduce all efforts to zero. However, you shouldn’t be too zealous with training either - perform 2-3 exercises on the lateral abdominal muscles, up to a dozen repetitions, three times a week. Such pumping of the oblique abdominal muscles, even at home, corrects the waist well.

Exercise machine for oblique abdominal muscles

Many sports complexes are equipped with a special simulator, with which it is much easier and simpler to pump up the oblique abdominal muscles. This is a special machine for turning the body. Performing exercises here is only possible from a sitting position. The simulator consists of a kind of chair, a structure for the hands, which you need to hold on to, rotating the torso in diametric directions, and a block with weights. In the simulator, the tension falls on only one side - right or left. To train another, you just need to change the position of the simulator.

Knee raises

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Starting position : place your elbows on the support, press your lower back tightly to the back:

- take a breath and pull your knees to your chest, while rounding your back so that your abdominal muscles tighten more;

- At the end of the movement, exhale.

Knee raises - performing the exercise

This exercise develops the muscles - the hip flexors, primarily the iliopsoas, as well as the oblique and rectus abdominis muscles (their lower parts ).

Exercise options - knee raises:

1. For isolated work of the abdominal muscles, it is necessary to reduce the amplitude of movement, without lowering the knees below the horizontal level , maintaining only a slight bend of the spine.

2. To make this exercise more challenging, perform it with your legs straight.

In this case, however, the ischial-popliteal muscles should be elastic.

3. For additional isometric tension, you can hold your knees grouped at your chest for a few seconds.

Video exercises - knee raises

https://youtu.be/c-Uy2McU6_M

Application of the exercise - knee lifts

To whom: Everyone, from beginner to master.

When: At the beginning or end of a workout. The first exercise is to work your abdominal muscles. After lifting your knees, do incline leg raises.

How much: 3 sets of 20-40 repetitions.

Exercises for the lower abs

Incline Leg Raises
Knee raises
Hanging Knee Raises

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Oblique exercises for women

All the ugly folds on girls’ waists are fat. It's not that easy to remove. You won’t be able to do just pumping up your lateral abs; you need an integrated approach, including strength and cardio training. It is worth considering that not all existing exercises for the sides are suitable for girls due to the physiology of the female body. Below are easy but highly effective oblique exercises for women:

Twisting in a lying position. Lie down on a flat surface, put your hands behind your head, spread your elbows wide, and bend your knees. Raising your shoulders with shoulder blades, stretch your torso so as to reach the opposite knee with your elbow. Hold for 8-10 seconds. Perform several repetitions for each pair of limbs.
Lightweight plank. Take a lying position, support is on your palms and knees. Raise your feet up, crossing your legs at the ankles. Do not arch your lower back. Maintain a linear pose for as long as possible.
Dumbbell tilts. Spread your legs not wide, left hand on your belt, take a dumbbell with your right. Smoothly and measuredly raise your arm above your head, stretch it to the side, bending your lower back towards the floor at the maximum possible angle. Repeat for both hands.
Boat. Lie down straight, put your hands behind the back of your head. Simultaneously raise your body and straighten your legs, try to bend in half. Maintain a half-bent body position for at least 30 seconds.

results

As a result, a huge variation in the involvement of the hamstrings in the studied leg muscle exercises was discovered.

The table below shows the level of impact of each exercise on the hamstring muscles.

Comparison of hamstring muscle activity in various exercises

The second aspect of the study: the ratio of quadriceps and hamstring activity in various exercises. The results were also tabulated.

The level of dependence of the activity of the femoral biceps and quadriceps. On the left are exercises that load the hamstrings more significantly and, to a lesser extent, the quadriceps. On the right - on the contrary, exercises focused primarily on the quadriceps.

The essence of the indicators: the table shows the ratio of the activity of the femoral biceps in relation to the activity of the quadriceps in different exercises.

Oblique exercises for men

Men have more options on how to pump up their oblique abdominal muscles. The range of approaches to the lateral press is wider and more varied here. Guys can supplement their lateral training with approaches on the horizontal bar or with a barbell, if there are no problems with the lower back. Below are some exercises for the oblique abdominal muscles for men of varying difficulty levels:

Twisting with lateral transfer of legs. Sit up straight, arms extended at your sides, knees bent. Partially lower your body back, raising your legs in parallel. Having immobilized the torso as much as possible, do twisting, moving your legs alternately in diametrically opposite directions.
Bends under the barbell. Legs are level with the pelvic bones. Place the barbell on your shoulders. Alternately, smoothly bend to the sides, trying to strongly stretch your back and abs.
Crunches on the horizontal bar. Fix your hands on the bar, pull your legs to your chest. Perform crunches by moving your legs alternately in opposite directions.
Side plank. Lie on your side with your legs extended. Straighten your back. Stand on the elbow that is below. Raise your body so that your entire body becomes one line, like a string. Fix the pose, leaning on the elbow and the edge of the foot. Maintain the plank for up to a minute.

Advantages and disadvantages of standing leg raises

Let's start with the advantages:

Uniform load on muscles. The parallel bars, or rather the vertical position of the body, allows you to work the rectus abdominis muscle, involving in the work the lower part of the rectus muscle, which is least involved in straight crunches on the floor.
Burns more calories. Compared to exercises on the floor, lifting on parallel bars is a more energy-consuming exercise, as it requires additional fixation of the body in the simulator, due to which the muscles of the shoulder girdle are involved in the static load.
The presence of a support allows you to eliminate body swaying, for example, as when hanging on a bar, which makes the exercise technique clearer and more concentrated.

Disadvantages of the exercise:

Quite a difficult exercise that requires good position stabilization . When the elbows and lower back are supported, the load on the shoulder girdle is not reduced. If the shoulder and chest muscles are untrained, there is a high probability that the neck will sag under the shoulders, which will additionally overload the trapezius muscle and the sternocleidomastoid muscle of the neck, which will also make breathing difficult.
Weak abdominal muscles will also not cope with the load , despite the fact that the exercise is intended to strengthen them. In addition to dynamic lifts, the abdominal muscles are also responsible for stabilizing the body in the machine, controlling the fit of the lower back to the back of the machine and are in constant tension, which cannot be interrupted during the approach. Let's return to this point in technology. Therefore, you should start doing leg raises on the uneven bars only after mastering the option lying on the floor.