As an indispensable part of abdominal training, the flank does not have many movements, but the depth of stimulation of different training methods is different, so different training methods should be tried, why? You should know this.
Okay, don't sell it. The variety of training movements helps to break muscle memory, so it should be said that it is necessary to train the same part of the same part with multiple movements. In addition, it is also said that the stimulation intensity and focus of each training movement are different, so if you want to strengthen the muscles, you should have all aspects, so try to learn different training methods.
Knee bend sit-ups, from the name of the movement, you know that you need to bend the knees, and it is a way to lie on the side, and then perform sit-up training. It's not hard to know that it's just lying on your side and lifting your body on your side. Let's learn together in detail.
First of all, this movement is mainly used to train the flank, so the main muscle groups to stimulate include the external oblique and internal oblique abdominis, as well as the rectus abdominis muscle, and finally the serratus anterior.
Action steps
1.Lie on your side with your knees together and your legs bent, your hands close to the ground, holding your knees for stability, and placing your other hand behind your head.
2.Slowly lift the body by contracting the external and internal oblique muscles;
3.Reach the maximum position, stop for a moment and slowly lower it.
Obviously, this is a one-sided exercise, so one side can be switched to the other at the end of the session. Alternating is a bit cumbersome and is not recommended. During training, you must not use your hands to pull your neck, as your hands only help your body stabilize. Position your feet so that your knees and hips are bent at 90 degrees and your legs are brought together. Generally, the torso should be bent at 30 to 45 degrees to the ground. A similar variant maneuver is performed with the torso overhanging lying on the lateral side of the dumbbell body flexion.