Starting to play sports, everyone expects to improve their health and make their figure more elegant. But did you know that with unsystematic training you can get the opposite result, even by choosing the simplest exercises that everyone knows from childhood? Let's try to figure out for which muscles leaning to the side is useful, whether they can help make an ideal waist, and how to properly perform them.
Classic exercise
Starting position - standing, back straight, legs apart shoulder width apart. On inspiration, you need to bend the body to the left, you should bend until you feel tension in the muscles of the legs. At the lowest point, you should linger for a couple of seconds, after which you can return to its original position (exhale). Then you should repeat everything from the first step, leaning in the other direction.
Beginners often wonder where their hands should be when performing the described movements. In their programs, even professional trainers and instructors offer to make side bends in different ways. Hands can be on the belt, lowered along the body, or one hand is raised up, and the other at the waist. In fact, the effectiveness of the exercise does not change from the position of the upper limbs. Try different options for setting hands and choose the one that seems most convenient to you.
Who benefits from this exercise?
It is believed that leaning to the side is one of the easiest ways for girls to make their waists slimmer. At the same time, among those who want to lose weight, there are real horror stories about the fact that if you do this exercise too often with a lot of repetitions, you can pump muscles and find a rectangle figure that does not have any prominent parts and attractive bends. Where is the truth?
In fact, side bends for the waist are almost useless. This exercise primarily develops the oblique muscles of the abdomen and some of the spinal muscles of the body. With a small number of repetitions, it will help improve the overall tone of the body, slightly tighten the stomach. If you perform it in a "fat burning" mode - with preliminary heating, a large number of repetitions and weighting agents - you can really develop muscle and get rid of excess subcutaneous fat. Fans of bodybuilding are advised to do inclinations to the side 50-100 times on each side.
Rules and technique
The most important condition for the correct implementation of this exercise is to keep the body straight. Before you begin to bend, you should straighten your back, tighten your buttocks and abs. During the tilt, make sure that the movement is carried out only to the side, but deviating from a straight line forward or backward is not only impossible, but very dangerous. Such mistakes in training an adult can seriously damage the spine. The movement itself - the slope, must be performed due to the tension of the muscles of the press. Exercise should not be performed too often, if you train seriously, it will be enough to include it in your classes 1-2 times a week. For home workouts, inclinations are suitable for repetition in a day, but provided that they are performed in the amount of 6-15 repetitions.
Contraindications and possible problems
It is strictly forbidden to make slopes in each direction to those who have suffered any spinal injuries. If you have any problems with your back (for example, curvature) or suffer regular back pain, you can’t do it without consulting a specialist. If during training you feel pain and discomfort, the session should be discontinued. Also, you should not engage in “until you drop”, stop tilting should immediately, as soon as you feel obvious tension in the legs.
Tilt the body with dumbbells
Almost any simple exercise can be improved a little if you start to perform it with weight. How do you
tilt sideways with dumbbells? Begin by choosing a weighting agent. For beginner girls, it is enough to take small dumbbells weighing 0.5-2 kg. Advanced athletes can choose the option of 2-4 kilograms.
The technique is the same as for conventional inclinations: take a dumbbell in one hand, position the other in a convenient way and begin to tilt the body. During movement, the weighting material should fit snugly against the body. At the lowest point of the slope, as with a simple exercise, you need to linger for a few seconds, after which you can return to its original position.
If you are in the gym, ask the instructor to create an individual program and choose the optimal number of repetitions. If you do at home, remember, bending with dumbbells is a strength exercise and too many repetitions are not required for them. Follow all execution rules and exercise regularly, and then you will certainly succeed!