Sports and FitnessAthletics

Slopes with dumbbells in the sides. Recommendations on the Technique of Implementation

Tilting with dumbbells in the sides - one of the effective exercises that provide a load on the abdominal muscles. This is a very simple activity. It can easily be performed even at home. However, before resorting to such an exercise, be sure to familiarize yourself with the technique of its implementation. Otherwise, you can get a significant deterioration of the figure instead of beautiful forms.

Exercise Features

Athletes perform slopes with dumbbells in the sides to reduce the waist and strengthen the oblique muscle tissue of the abdomen. And if this lesson is done correctly, the results from the exercises are simply delicious. In the case of an incorrect technology, the effect is completely opposite. The waist begins to "grow" in breadth due to the increase in the musculature.

In addition, there is another important feature. This exercise is performed with only one dumbbell in hand. Two projectiles are used simultaneously to pump the muscles of the hands. And if you want to take care of your waist, then do the exercise with one dumbbell.

Muscle work

It is worth noting that not only the waist improves, when you perform inclines with dumbbells in the sides, standing up. What muscles work during training?

Experts argue that such slopes allow you to work out:

  • Oblique abdominal muscles;
  • Ilio-ribbed lumbar tissue;
  • Square musculature;
  • Ilio-rib muscle of the breast;
  • Leaver blade;
  • Gluteal muscles;
  • Middle and top of the trapezoid.

Very useful slopes with dumbbells in the sides, standing, for the girls. Such exercises provide not only strengthening of the abdominal muscles, but also contribute to the improvement of posture. In addition, they allow you to reduce fat deposits in the vicinity of the sides and waist. However, do not abuse these activities. If you overdo with inclines, then the result will be completely opposite.

Exercise Exercise

Tilting with dumbbells in the sides is a simple exercise that does not cause difficulties even for beginners.

Technology of implementation:

  1. Initially, correctly choose the weight of dumbbells. For women, the optimum load is 3-5 kg. Men can take dumbbells weighing 5-10 kg.
  2. Take the dumbbell in one hand so that the palm is inward. Straighten the case and secure it. The second hand can be on the belt or be laid behind the head. Set your legs to the width of your shoulders. The upper limb with dumbbells should remain during the whole exercise straight.
  3. Now slowly tilt the trunk toward the projectile. Be sure to make sure that the fold is in a straight line. Lean strictly to the side, trying to drop lower. When your body sinks to the lowest possible point, you should feel how the muscles on one side are reduced, and on the other - stretched.
  4. Returning to the starting position, take the dumbbell in the other hand. Repeat this incline in the opposite direction. During the tilt, exhale. Returning to the initial position, inhale air.
  5. It is very important to do the same amount of slopes in one and the other direction. Otherwise, you may experience asymmetrical muscle development.

Recommendations of trainers

To slope with dumbbells in the sides, standing, provided excellent results, you need to listen to some tricks and advices of professionals:

  1. Correctly put your feet. The distance between them should correspond to the width of the shoulders. This will help to perform deep slopes, in which the pelvis remains stationary. It is with immobility of this part of the body that the effectiveness of exercises increases.
  2. Carefully monitor the torso of the trunk. The body must not move forward. Aspiring to descend as low as possible, you will significantly reduce the effectiveness of the exercise.
  3. Do not take dumbbells in both hands. So you will provide a counterbalance and reduce all efforts to no. Provide a load for each side separately.
  4. To increase the load, it is recommended to straighten your free hand over your head. Such a simple gesture will significantly increase the development of oblique muscles. You can hold a light dumbbell in a straight hand. So the load will increase 2 times.
  5. If you have correctly selected the load for yourself, then you are able to perform at least 10 repetitions. Do not take excessively light dumbbells. You must feel the load. A slight burning sensation in the working muscle testifies to the residual muscle development. If you experience such a feeling, then the load is matched correctly.
  6. To improve the balance, you can slightly push forward the leg, which is located on the side of the muscle being worked.

Effective program

Slopes with dumbbells can be performed by both men and women. This exercise is suitable for professional athletes and even beginners.

The trainers give the following optimal program, allowing to work out the muscles:

  1. The exercise is extremely slow.
  2. It is recommended at one time to make 8-12 repetitions in each direction.
  3. During the training, 2-3 approaches are envisaged.
  4. Constantly rotate the slopes to the left and right.

And remember that hard work in this exercise is absolutely not recommended. Only by following the above recommendations, you will provide yourself with a beautiful waist and correctly pump your muscles.

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