7 slanted concrete exercises
The abdominal muscles are most often attached to the front of the torso. This is not wrong of course, but it is more comprehensive. These muscles are located on several levels and surround the sides of your torso: this is called the oblique. These are the abdominal muscles that we will be targeting most intensely.
Introduction to the core muscles of the body
It includes the oblique, rectus abdominis and transverse muscles in front, and the deep abdominal muscles in the back. These muscles support our posture and upper body movement. It also stabilizes and relieves the spine. Together with other muscle groups, they help us breathe.
The lateral, or oblique, abdominal muscles specifically intervene in bust flexion and rotation. It is located on both sides of the rectum and the transverse muscle. At the back, they are attached to the posterior abdominal muscles. Most basic exercises activate all the muscle groups in this part of the body; So it is important to know the muscles involved.
Here is an overview of the abdominal muscles and their functions:
Rectus abdominis/or rectus abdominis: The rectus abdominis muscle is what gives the abdominal muscles a tablet-like appearance, and is an important postural muscle. It ensures that the bust is pulled towards the legs and also allows the torso to bend.
Transversus abdominis/Transversus abdominis: The transversals are also activated during flexion. They allow the abdomen to contract and the ribs to descend, and also intervene during exhalation.
Musculus obliquus internus abdominis, Musculus obliquus externus abdominis / Internal and external obliques: Lateral abdominal muscles are activated during rotation of the upper body.
Quadriceps (quadriceps) and iliopsoas (iliacs) / posterior abdominal muscles: The quadriceps muscle allows the chest to tilt to the side, stabilizes the lower ribs during inhalation, and intervenes during expiration. The iliopsoas muscle is the strongest muscle of the hip joint. It allows you to straighten your torso while lying on your back. It also allows you to move the thigh outward.
What are the benefits of strengthening the side abdominal muscles?
Besides the muscles in your back, the abdominal muscles stabilize your spine. Regular exercises will improve your posture, correct back curvature, and prevent back pain. Without tension in the center
of the body, we would not be able to stand upright, stand up straight, and move. We also need our abdominal muscles to bend, extend or twist our torso. In addition, strong abdominal muscles improve balance and body awareness. Strengthening muscles, running or yoga: Every type of activity will find its benefits.
If you plan to make time for this, improve your sessions. When you do the suggested exercises, avoid helping yourself gain momentum to complete repetitions. You risk putting stress on your back and, in
some cases, leaving most of the work on your hip muscles, preventing you from fully reaping the rewards of your training. The slower you move, the more you activate your deep abdominal
muscles. Be careful: perform the movement in a clean, controlled technique, and keep your belly contracted at all times. Imagine sucking in the navel to pull it under your ribs.
And don't forget to breathe! When you engage your core, you may find it more difficult to breathe than usual. But your muscles need oxygen for optimal performance. Once you realize you're holding your breath, take a second to regulate your breath. Exhale when you strain yourself, inhale when you relax.
7 exercises for slanted concrete
Perform all reps while resting as little as possible between each. Between sets, recover for 1-3 minutes. Do 3 or 4 sets.
Lie on your side, resting on your forearm, elbow under your shoulder, forearm perpendicular to your body, palms facing the floor and feet on top of each other. Push the floor with your forearm and raise your hips toward the ceiling. Hold this position for 5 to 15 seconds. Count once. 5 reps = 1 set. Perform all reps on one side before switching to the other.
board with swivel
Lie on your left side, with your left forearm resting on the floor, with your fingers pointing, and your right hand raised toward the ceiling. Your feet should be on top of each other. Raise your body into a side
plank, keeping your stomach tight and rotating your hips down as you swing your right hand between your body and the floor, then return to the starting position. Count once. Do 10 repetitions on the left side, turning to the right.
Sit on the floor with a light barbell, dumbbell, or bell in your hands with your knees bent at a 45-degree angle, heels on the floor and toes pointing up. Lift your heels about 15 cm off the floor, then shift the
weight from left to right in front of your torso. Two reps make one reps and each set 20 reps. If you're having trouble, keep your heels on the floor. If it's too easy, add more weight.
Sit down, put your feet on the floor. Lower your chest, but not all the way down, your shoulders should stay off the ground, your elbows apart, your fingertips at your temples, and your feet off the ground.
Turn the bust to the left by pulling the left knee toward the head. The right elbow touches the left knee and the right leg is straight. Reverse the movement and repeat on the other side. Speed up the movement and alternate repetitions in a smooth manner, as if you were pedaling. 20 reps = 1 set.
Sit Ups mit Twist
Lie on the floor with your feet shoulder-width apart, elbows on the floor, and fingertips on your temples. Lift your shoulder blades off the floor, contract your abdominal muscles and straighten them. Turn left when at the top by making a torso rotation. Bring the right elbow to the left knee, then return to the starting position and repeat the movement on the other side. Count once. 20 reps = 1 set.
Lie on your back with your hands at your sides and feet together. Raise your legs a few centimeters, press your fingers to the floor. Raise your legs until your feet are parallel to the ceiling and your buttocks slightly off the floor. Then return to the starting position. Count once. 20 reps = 1 set.
Lateral inclines with dumbbells
Stand upright, feet hip-width apart, and a medium-weight dumbbell in each hand. Engaging your core, pressing your shoulder blades together, tilt your torso to the left, letting the weight slide down your body, toward the floor, as low as possible, then slowly return to the starting position. Repeat the same on the other side. Count once. 20 reps = 1 set.