Many boys hope that they can have abdominal muscles. In fact, if you want to exercise abdominal muscles, you also need to take into account the side abdominal muscles. The side abdominal muscles also play a great role in the body, and they are also very particular about exercise methods and movements. of. So today we will learn about the training methods and movements of the side abdominal muscles. If you are also interested, continue to read below!

1. Suspension abdominal tightening

Generally speaking, if you want to exercise the abdomen, the hanging method is definitely indispensable, but the hanging method is relatively difficult and the exercise intensity is also very high, so it is more suitable for some veterans. If you are a novice, you should start with something simple first, otherwise you may not be able to accept the intensity and the effect will be unsatisfactory. However, although this is more difficult, the effect in Dalian is naturally better. First, hang the body and then bend the knees, bring the legs to your chest, then draw the legs to your right, keep the muscles contracted for a while, and then return to the original state. action, let the left leg retract, and repeat the cycle. You can try 3 to 4 groups of this action first, and you don’t need to do too many, just ten in each group.

2. Stretch machine exercise

If we want to exercise our side abdominal muscles, the best way is to use a tensioner. The tensioner is the best way to help everyone exercise our side abdominal muscles and our abdominal muscles. First of all, we need to understand the principle. If we want to exercise the side abdominal muscles, we must increase resistance. If there is no resistance training, even if the effect can be seen, the effect will not be particularly obvious after long-term persistence. So at this time, if the movements you are doing are not particularly resistant, then you need to change your method. First of all, this action requires you to fix the tensioner at the lowest position. After exerting force on the other side, you can pull the tensioner to the highest position you can. At this time, slowly relax your body.

3. Pull-down tensioner to tighten the abdomen

Generally speaking, if the tensioner can help everyone exercise, we still have to choose a tensioner. But when choosing a tensioner, we should also choose one with more obvious resistance. In this case, our exercise effect will be more obvious. This action is the opposite of the previous action, probably, the tensioner adjustmentGo to the highest position, then pull it down to the lowest position, and then relax. After reaching the lowest position, you can stay for a while, and then slowly return to the original position. Beginners try to do 3-4 sets of 10-12 reps each. If you are more experienced, you can increase the quantity appropriately, but you must also act within your ability.

In fact, when it comes to training the side abdominal muscles, these three movements should be considered clichés. Most people who exercise know these three movements, but in the end, the most important thing is to achieve the standard of the movements.