Beefy oblique muscles of the stomach emphasize beauty of the press, do the waist harmonious and beautiful and support the backbone during the bendings and turns of the case. Besides, this group of muscles is very important in contact sports – in soccer, in hockey, in martial arts.
For those who take the first steps in development of oblique muscles of the press exercises with low loading – different types of twisting are necessary.
Twisting
The simplest option of twisting are turns of the case in the parties in the standing position. Basin at the same time has to remain motionless. Similar exercises are often included into the complex of morning physical exercise or warm-up. However you shouldn't underestimate them: even at visible ease they give good load of oblique muscles. Make 20-25 turns by the building with the hands extended in the parties in several approaches – and unprepared muscles will ache a bit a little next day.
One of types of twisting – exercises on the horizontal bar. In the hang on the horizontal bar execute turns by the basin in the parties. Except direct advantage for development of oblique muscles, the backbone well relaxes and stretches, his cartilages warm up.
The American bodybuilders very much like to carry out twisting with the post on shoulders, sitting on the bench. The weight of the post is selected individually, pace of exercises – slow and smooth. Special attention is paid to the spin stoppage moments in one party and the start of motion in another. The main load of oblique muscles also consists in overcoming force of inertia of the post. The number of turns can vary from 50 to 100, and the number of approaches from 3 to 5.
Other exercises
At the initial stage also other exercises will be useful to oblique muscles. Standing directly, raise hands up. Legs are wider than shoulders. Bending forward, turn the case so that to touch by the hand of the sock of the opposite leg. Tempo of execution average with concentration of attention in the lowermost point of bending. Bendings of the case in the parties with dumbbells in the lowered hands. The case at the same time has to will bend strictly sideways, the waist shouldn't cave in. The weight of dumbbells average, when bending the dumbbell has to slide along the line of the body. Average pace. In the hang on the horizontal bar raise the legs bent in knees to shoulders. Unlike raising of straight legs, it is much easier for beginners to perform this exercise. Woodcutter. Get up directly, legs are a little wider than shoulders. Take the easy dumbbell, weighing no more than 5 kg, in hands and lift it over the shoulder. Straining the press, smoothly lower it on diagonal to the opposite leg and carry by it by the shin from the outer side. It is necessary to perform all described exercises 10-20 times in several approaches. Exercises for oblique muscles of the stomach can be performed in the complex with inflating of the press. If within the week the press shakes several trainings, study of oblique muscles can be allocated in separate occupation.