About the training of oblique muscles

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Oblique muscles like brains: in theory, they are present in everyone, but not everyone is able to show the world their existence. To draw the oblique muscles, especially the necessary reduced calorie diet with low fat and aerobic exercise. Add to that a special training aimed exactly on oblique - and the effect is stunning. Look at photos professionals you see?

For those who have a wide waist should not be overloaded oblique muscles serious weights - unless, of course, you set goals to transform into a centuries-old oak tree 3 in girth. Everyone else should keep in mind: fibers oblique muscles are located diagonally, and for specific study of oblique curl up too on a diagonal. Tilts from side to side here is ineffective. Most professionals who slant the already well inflated, train them with more reps and virtually no weights.

In any case, the redevelopment of oblique muscles like inflammation of the brain. Do not be too zealous - everything is good in moderation. And how is she, this measure will tell you the top 4 professional.

Mike Matarazzo,the Second place at the Canada Cup among professionals 1997.

The main thing - do not overdo it with the amount of exercises and sets, otherwise you will not be a waist, and barrel. Oblique muscles to look spectacular, required a strict diet and lots of aerobic exercise is to clean the surface. As for specific exercises, I personally in precompetitive period doing oblique muscles lifts the body and the usual twisting. In my opinion, twisting the turns is not needed here. Oblique I always shake out. On the clock was not looking, but I think that the entire treatment is placed in 20 minutes. And yet, by and large, the best training for oblique muscle is aerobics!

Roland Kickinger, champion of Austria 1995

In the offseason I don’t do oblique muscles. Before the competition do the leg raises, but in General prefer isometric: from a prone position, tighten the shoulder to the opposite hip, statically straining press for 30 seconds for each side for 4 sets of 6 reps. Encumbrances do not take thick and oblique I don’t need. In General, oblique - medium-sized muscles, so they pumped pretty quickly. But that they were clearly visible, the first thing is to follow the diet.

Don long, champion of the U.S. Junior Amateur in the heavyweight division, 1995

My opinion is: if you want to have strong oblique muscles, it is necessary to train them! I shake them without weights - doing turns the body for 5 minutes every day. Or this option: lie on your back, arms spreading to the side, raise legs and pelvis to twist them down first on one side, then the other. Only 4 set of 25 reps for each side. Usually this exercise I finish this course.

Mike Francois, winner of the Arnold classic 1995

Oblique muscles I’ve always had that is necessary, - says Mike. - Meanwhile, in the offseason I work on them not only before the competition. One of percussion exercises - twisting strastno. Lie on the floor on your back, feet opirajut on the bench, hands holding on the chest. From this position I try to get the right shoulder to the left knee, and then Vice versa - and so 3 sets of 20-30 repetitions.

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5 PRODUCTS FROM WHICH GROW THE MUSCLES

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1. Beef

Beef is full of zinc, which raises testosterone levels in the body. And testosterone promotes muscle growth like nothing else in the world. This, roughly speaking, and are all men from the boys. And in the beef a lot of creatine, which is involved in the synthesis of ATP (remember that biology lesson? Adenozintrifosfornoy acid), and it is also important to increase muscle mass. Well, and beef is, of course, protein.

2. Chicken

One hundred grams of chicken contains 25 grams of protein which is a lot. And chicken many amino acids. So if you’re trying to build muscle, you vital to include in your diet chicken. You can bake it in the oven, not sitting on minesite, oil and so on, and can be boiled. You can still do it kebabs - also a sure thing. The chicken is very, very useful, bodybuilders swear by. Heck, they probably swore, putting his hand on the chicken.

3. Peanut butter

This is a very delicious thing, not that expensive, however, it is important to find a place where it is sold. It’s a sea of protein needed for muscle growth, and healthy fats. A great option snack after exercise is to make yourself a sandwich with peanut butter. Pasta immediately going in the muscles. You can have that sandwich to add jam or jam - sugar hang insulin levels, and that’s fine too.

4. Salmon

Salmon - excellent source of omega-3 fatty acids, extremely useful for health. They lower the amount of fat in the body, reduce joint inflammation and increase testosterone level. And in 100 grams of salmon contains 23 grams of protein - almost like a chicken. Usually, bodybuilders eat a piece of salmon, because at other times they eat chicken Breasts. Try to follow their example.

5. Spinach

After a workout in the body there is a violation of acid-base balance, which can cause loss of muscle mass. However, spinach helps to neutralize and prevent this extremely unpleasant thing. I remember how sailor Popeye Popeye ate spinach all the banks and immediately took on the incredible force? This is a reasonable idea dude. Can do the same after training. So you will retain the muscle mass you already have, and on top of it will grow a new one.

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