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Training the Oblique's

Many people want to reduce their "control over their love" or their obliques. Most people do not know where these muscles are, how they function and what kind of weight or weight is best suited for these muscles. Let's first examine where they are.

When looking at the anatomy of the oblique we can see the anterior fibers of the oblique running in the form of fans around the body, while the fibers themselves change the angle from the beginning (beginning) to insertion (end) of the muscle. The inner oblique, called the inner oblique, and the largest abdominal muscle, (the outer oblique) overlap each other in a lattice effect, integrating each other through regular insertion of Linea alba. (1) Linea alba is a thick fibrous strip that runs vertically along the entire anterior abdominal wall. The band provides a line made in the middle of the coveted "six pack."

To train muscles, you must resist or challenge movements or movements that will cause your muscles to tighten, contract, or actually shorten, with both ends of the muscle close to each other. In the curl, for example, all the muscle fibers in your biceps are pointing in the same direction so it's easy to know how to counter curl movement. Just create a pull resistance in the opposite direction as the fibers in your biceps. When you do the curl, your forearm gets closer from the front to the back. In fitness, this is referred to as "flexibility" in sagittal planes. However, obliques help fill the abdominal cavity, which is the space between your ribs and hips. They start in front of your body and wrap around you in the form of fans. Because this fan forms obliques fibers do not all point in the same direction. This is where people get confused. If you look at the dictionary for the definition of an oblique word, you will find it means diagonal. Because all fibers show different directions at different muscle points, obliques can function in the front plane, (side bending), sagittal plane, (forward and backward), horizontal plane (left to right) or in diagonal motion . Unfortunately, there is no name for the diagonal movement. In order for something to happen in a diagonal plane, at least two movements must occur at the same time or one motion will begin before the other. Now we have to think "multi-planar."

In order to train obliques concentric and eccentric (shortening and extending), rather than isometric (static movement, or none), we first need to determine where the resistance is coming from. Do we use gravity, as in a problem or a rope or cable from above, as in the knee. Once we know where the resistance is coming from, we can do this single plane or multi-planar activity.

Confused? I'm not done. I'm sorry. I'm just getting warm! (Just kidding)

Before we start moving or doing any exercise we have one thing to consider:

backbone. Since the spine was designed before we consider training, we have to respect that architecture. If we look at the design of the spine we will find a facet joint (bone articulation surrounding the spinal cord) surrounding the lumbar spine in the sagittal plane in favor of extension and extension (bending forward and backward). As the spine moves upward towards your head, these aspects begin to face more in the foreground to enjoy a little rotation and side bends until finally, when we reach the cervix (your neck), closest to the main sensory organ (your brain), the most frequent sprain in your spine.

Because the bevel can rotate the trunk, you need to learn and respect the architecture of the spine. The spine is made of bone, and the bone responds to pressure or load. If you constantly inflict your spine accidentally with improper movements or movements (exercises), the bones may behave in a bad way, thus altering the structure of the spine. Ouch! I have seen many coaches have their clients lie behind them and flop their knees to the side against the floor and then perform lateral flexion (bending). Despite the bevel's While it helps to flex laterally the spine, the lumbar aspect in that position has the least amount of rotation available to them. Why go against the natural structure of your spine? Not to mention everyone is trying to work out their oblique while using some kind of stomach device. This "roller" has one rotating axis in the sagittal plane (forward and backward). When someone using one of these tools rotates their waist to the floor they rotate their spine closing one side and opening the other. We need to move in a direction that respects the "open" aspect. Unfortunately, the stomach device is still moving within the original axis of rotation which is now going against the same aspect. Not good!

Another common mistake is that people who use the Hyperextension bench are sometimes referred to as the Roman Chair for a side bend or spinal flexion. I think they know if they make enough "controlling love" they will lose. Wrong! First of all, when you work your muscles, they will not become smaller. Second, obliques are muscle gloves. They really don't grow so much. Some muscles have the ability to grow and others do not. For example, a cuff or masseuse (muscle that you chew on) will not grow. This is a type of muscle tissue or whole muscle make up. It can grow though. Lastly, this type of bench is not designed for side flexion, (side bending) or forward movement. Stand to the side with your feet locked by the foot plate and your waist locked by the hip pad placing a gruesome torque on the knee joint. It may not be painful today, but on average 3 sets of 15-25 repetitions 3 days a week equals to around 6000-7000 repetitions a year! Fold it for years and then they wonder why they have knee problems when they "really don't do anything for my knees." All this is to reduce the muscles that cannot be reduced by doing this exercise. A better alternative if you are trying to target this proposal is to walk to the cable over the machine and do a side by side with a low cable in your hand. Now you've achieved the same thing without removing your knees.

One last thing. It's oblique. It's always been working on powerful couples helping each other. If you turn right, the Outer oblique works with the right inner bevel. In such cases, the two external forces act together in a synchronous force system (3) to help break the shaft. In fact, due to the common attachment to the thoraco-lumbar fascia behind you and the common attachment to the anterior aponeurosis, you will find in the trunk that it is almost impossible to isolate certain muscles. You can, however, emphasis muscle or muscle group.

If you want Look of these muscles or become clearer in the area, you need to lose fat or make the muscle clearer, in essence, muscle hypertrophy. In other words, it needs to be bigger. Start with light weight and do more repetition, (25-50). Once you've adapted, switch to heavier and less repetitive loads, (8-15).

Let's do some opposing movements (exercises).

1. Turn the side

You can do this exercise silly or heavy in one hand or by grabbing a low cable from a crossover cable machine. Stand upright with proper posture, slightly curved knees and slowly let the weight lower your legs toward your knees. Go back the other way. Don't hold the weight on both hands. He defeated that goal. One weighs the other and you become a pendulum. The cable is better because of the angle of attraction of the resistance. Because the cable comes a little from the side, and not down like gravity, this exercise is better avoided than that.

2. The oblique damage

Make sure your feet are on the ground or supported on the bench, and the knees are vertical or slightly to the edge of 20 to 45 degrees max. Then perform the original diagonal motion (external oblique = outer surface of eight ribs or inner oblique = inguinal ligament, iliac apex and lumbodorsal fascia) toward insertion (linea alba and genital top), midline. Since the resistance is from gravity, start the movement with flexion first (upper body closer to lower body), then introduce movement of motion toward your stomach (umbilicus).

To give this exercise, place one finger on the front of your ribs, just below your chest and place another finger between your belly button and your ASIS (anterior iliac spine or bone that extends out of your pelvis). Start with a fast movement and then spin. Both fingers need to be closer. Each time you perform this movement, you will use the outer oblique on the opposite side (opposite side of the direction you are returning) and the inner oblique on the ipsilateral side, (the same side as you return).

This movement is small. Make sure the movement starts from the obliques and not the neck and shoulders. You will feel your obliques like you never felt before. As an added bonus you will save wear and tear on your spine.

Exhale through pursed lips as you appear.

To gain weight or challenge, place your hands or arms behind your head, extend the length of your arm to the side or hold the weight in your chest.

3. Cybex Torso Rotation Machine

Sit on this machine with good posture. Start with your feet facing forward, head straight with your chest up on the pad. Take a hold and place your knees on the pad. Pull on the distance barrier and let your body rotate about 45 degrees to one side.

Don't force it. While keeping your chest on the pad and maintaining a good position, start moving back to neutral with your bevel. Don't go neutral in the past. If you go neutral in the past, the ability to control the weight of the heap goes down, or the return machine can be awkward for some and can be dangerous. Control is the key here. Be careful not to use your hands or feet to start the engine. Proposals must start from the stem.

4. Wood Chop

This exercise activates the anterior oblique sling (4). The pattern shown below activates the left oblique and the right oblique synergistically. The most important aspect of this movement is not using your hands. Proposals must start from the stem. If you turn right, place your right hand on the inside of the handle and your left hand on the top of the right hand. Make sure the knees are bent, and cut the wood in good fluid motion.

5. Reverse Timber Rebel

This is actually my favorite exercise to perform for the bearded ' s. Take the lower cable and do the same movement as the Wood Chop but vice versa. This exercise is more challenging because you have no weight on your body assisted by gravity which helps pull the cable down. Allow all your joints (ankles, knees, hips, shoulders and heads) to speak together in fluid motion. Only your wrists and elbows should remain intact.

6. Any unilateral or unilateral training with the upper end.

Remember Newton's third law: "For every act there is an equal and opposite reaction."

Try one that tends to be armed or a dumbbell flat chest press, one flying weapon, or one armed sitting. Remember, you only have one weight, the other is empty. Simple you need to stabilize like crazy.

Remember, oblique ' It's muscle. Don't forget the burden principle. The more weight you use for this movement, the bigger your muscles will grow. Lose the fat layer on the bearded ' That's it and you'll be able to see it well.

1. Alexander P. Spence, Basic Human Anatomy , Menlo Park, Ca., Benjamin Cummings Publishing.

2. Cynthia C. Norkin & Pamela K. Levange, Shared Structure & Function , Philadelphia, Pa., FA Davis Publishing

3. Cynthia C. Norkin & Pamela K. Levange, Shared Structure & Function , Philadelphia, Pa., FA Davis Publishing

4. Paul Chek, Core Science Core Counseling Course , 1998 by John Platero



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