Daily Archives: May 26, 2015

SIDE ABS – EXTERNAL ABDOMINAL OBLIQUE

Talking and listening to the experiences and impressions of others I have concluded that everyone has a favorite muscle group, that I’d like to put that muscle is most pronounced. The vast majority asks me and is interested in the side crunches – EXTERNAL oblique abdominal muscles. We will explain the anatomy of these muscles, exercises to strengthen it and a couple of tricks in order to be more pronounced.

15rbc02    Oblique-muscles

The external oblique muscle is located on the side and front parts of the abdomen. For most people, is not visible due to the subcutaneous adipose tissue and small size of muscle. Today people make mistakes because they devote more attention to strengthening the central abdominal wall with no or very little commitment on the side of the abdominal wall. The weak side muscles of the abdominal wall leading to deformities of the spine, curves back, pain in the lumbar region and imbalance of the entire muscular musculature. These muscles are very important, and many of those who engaged in their sport have frequent rotation of troops in relation to the lower body (tennis, judo …).

There are exercises without load and with load side abs to strengthen muscles. Exercises without load are designed for beginners and later when the muscles can be strengthened to switch to resistance exercises. Here are a few suggestions:

  1. Bicycle Crunches

Observe full rotation of troops, in addition to going to the left elbow right knee and touch it, and vice versa with the deflections of the hull and legs, hands are crossed at the back. 2 sets of 12-20 repetitions each side.

0502_bicycle_crunch-300x300

  1. Side Plank

Enduring the side plank position. A tight the whole musculature, the focus is on the abdomen, lower back, legs stretched. 2 sets each side of 10-30 seconds.

1006-poolside-side-plank-reach

  1. Russian twist (with and without the ball)

Hull and feet were lifted off relying on the buttock with his hands crossed on his chest. The rotation of troops on both sides along the touching surfaces with crossed hands (ie the ball). 2 series 10-20 rotation in each direction.

c0e274b668d18c95_Seated-Ball-Twist.preview

  1. Standing dumbbell side bends

With weight in one hand and another hand behind the nape, drawing freehand – elbow down and forced opening of this without bending the arms. 2 sets of 10-20 repetitions each side.

best-oblique-exercises-Dumbbell-Side-Bends-

  1. Cable lift

With one hand grasping for the lower cable with the use of opposing lateral muscles make tilt in the opposite direction. 3 sets each side, 10-20 repetitions.

cable_side_bends_002

  1. Hanging oblique raise

Hang out on the shaft, deflections banded or straight legs toward the trunk of one and half way across, focus on fixed hull. 3 sets of each party, 8-15 reps.

 

  1. Russian twist with barbell / standing Russian twist

Rotating troops standing with the bar at one end fixed to the floor. Rotating in one or another side, arms extended with a grip at one end rods, rotation of troops from lowering the end of the rod to the hook and return the other way, slightly bending arms at the elbows, knees slightly bent during the rotation with a vertical rise opposite the heel of the hand rotation. 3 sets of 10-20 repetitions to each side.

BarbellRussianTwists

The lateral abdominal muscles do not need to train every day, it is sufficient to 2-3 times a week, do 3-4 exercises. Like any other muscle and the external oblique muscle side next to the appropriate forms of exercises and increases sufficient intake of proteins that are the building component of muscle. Another important thing is the diet that is the removal of fat to muscle was as pronounced. In addition to diet and proper nutrition is necessary and appropriate cardio (running, cycling, rowing) at least 20 minutes to cause decomposition of fat deposits and fat burning.

Advertisements

BOČNI TRBUŠNJACI – external abdominal oblique

Razgovarajući i slušajući iskustva i utiske drugih ljudi zaključio sam da svako ima svoju omiljenu grupu mišića, tj voleo bih da mu taj mišić bude najizraženiji. Velika većina me pita i interesuje se za bočne trbušnjake – EXTERNAL ABDOMINAL OBLIQUE muscles ili ti spoljni kosi trbušni mišić. Objasnićemo anatomiju tog mišića, vežbe za njegovo jačanje i par trikova kako bi on bio izraženiji.

Oblique-muscles

15rbc02

Spoljni kosi mišić se nalazi na bočnim i prednjim delovima abdomena. Kod većine ljudi nije vidljiv zbog potkožnog masnog tkiva i male veličine mičića. Danas ljudi prave greške zato što više posvećuju pažnju na jačanju centralnog trbušnog zida bez ili sa jako malom posvećenošću na bočni trbušni zid. Slabi bočni mišići trbušnog zida dovode do deformiteta kičme, krivih ledja, bola u lumbalnom delu I disbalansu celokupne mišićne musculature. Ovi mišići su jako bitni i puno angažovani kod onih koji u svom sportu imaju česta rotiranja trupa u odnosu na donji deo tela ( tenis, judo… ).

Postoje vežbe bez opterećenja i sa opterećenjem za jačanje bočnih trbušnjih mišića. Vežbe bez opterećenja su namenjene za poćetnike a kasnije kad se mišići ojačaju može se preći na vežbe sa opterećenjem. Evo par predloga:

  1. Bicycle Crunches

Obratiti pažnju na punu rotaciju trupa, uz to levi lakat ide ka desnom kolenu I dodiruje ga I obrnuto uz odizanje trupa i noge, ruke su ukrštene na potiljku. 2 serije svaka strana 12-20 ponavljanja.

0502_bicycle_crunch-300x300

  1.  Side Plank

Izdržaji u položaju bočni plank. Zategnuta cela mišićna muskulatura, fokus je na stomaku i lumbalnom delu leđa, noge zategnute. 2 serije svaka strana od 10-30 sekundi.

1006-poolside-side-plank-reach

  1.  Rusian Twist – sa i bez opterećenja 

Trup i noge su odignuti sa osloncem na gluteusima, sa rukama ukrštenim na grudima. Rotacija trupa na jednu i drugu stranu uz dodirivanje podloge sa ukrštenim šakama ( tj loptom ). 2 serije 10-20 rotacija u svaku stranu.

c0e274b668d18c95_Seated-Ball-Twist.preview

  1.  Standing dumbbell side bends

Sa tegom u jednoj ruci drugom rukom iza potiljka, povlačenje slobodnom rukom – laktom na dole i odizanjem tega bez savijanja ruke. 2 serije svaka strana 10-20 ponavljanja.

best-oblique-exercises-Dumbbell-Side-Bends-

  1.  Cable Lifting

Jednom rukom hvatanjem za donji kabl uz upotrebu suprotnih bocnih misica praviti nagib na suprotnu stranu . 3 serije svaka strana, 10-20 ponavljanja.

cable_side_bends_002

  1.  Hanging oblique raise

Visiti na vratilu, odizanje savjenih ili opruzenih nogu ka trupu na jednu i drugu starnu, fokus na fiksiranom trupu. 3 serije svaka strana, 8-15 ponavljanja.

 

  1.  Russian twist with barbell / standing Russian twist

Rotiranje trupa u stojećem stavu sa šipkom jednim krajem fiksiranom za pod. Rotiranja u jednu I drugu stranu, ruke ispružene sa hvatom za jedan kraj šipke, rotacija trupa sa spuštanjem kraja šipke do kuka I povratkom na drugu stranu, blago savijanje ruku u laktovima, kolena se blago savijaju pri rotaciji uz odizanje suprotne pete od strane rotacije. 3 serije 10-20 ponavljanja u obe strane.

BarbellRussianTwists

Bočne mišiće trbuha ne treba trenirati svaki dan, dovoljno je 2-3 puta nedeljno, uraditi 3-4 vežbe. Kao i svaki drugi mišić i spoljni kosi bočni mišić se pored odgovarajućih vežbi oblikuje i povećava dovoljnim unosom proteina koji su gradivni sastojak mišića. Druga bitna stvar je dijeta tj skidanja masnih naslaga kako bi mišić bio sto izraženiji. Pored dijete I pravilne ishrane potreban je I odgovarajući kardio trening ( trčanje, vožnja bicikla, veslanje ) u trajanju od najmanje 20 minuta kako bi došlo do razgradnje masnih depoa i trošenja masti.

%d bloggers like this: