The tilts of the body to the sides with dumbbells are performed by athletes to strengthen the oblique muscles of the abdomen and reduce the volume of the waist. However, despite the simple technique, this exercise is often included in the training process incorrectly, which leads to directly opposite results. The waist increases in width due to the development of muscles, and the fat layer is not reduced by a centimeter.
Let's figure out how to do the bends to the sides in order to achieve exactly the goal that you planned, in particular - losing weight.
When you do lateral inclinations with dumbbells or other weights, the main load falls on the external oblique muscles of the abdomen.
It is they, with a good study, that create the characteristic bend of the silhouette. Additionally, the rectus abdominis muscle, internal obliques and stabilizers are included.
Also, performing a lateral tilt, you create a certain load on the lumbar spine. Therefore, it is imperative to follow the correct technique.
It is not recommended to tilt the body in the presence of any problems with the back.
Inclination with weights is a simple exercise. It is easy to give even to beginners.
The technique of the exercise is as follows:
The dumbbell moves strictly along the leg.
Incorrect execution of the inclinations can lead to a number of problems:
To lose weight and reduce fat on the sides and stomach, the exercise should be performed according to this scheme:
Secondly, training with great weights leads to muscle growth, and it is not our plan to increase the volume of oblique muscles. Weight should be taken no more than 5-7 kg for men and no more than 3-5 kg for women. Better to take less weight, but do more repetitions.
Alternate approaches left and right.
A significant fat-burning effect is achieved only with appropriate adjustment of the diet.
Also, the process of losing weight will go faster with an increase in cardio loads.
There is a popular myth that exercise can remove fat in a specific part of the body. But, in fact, there is no local weight loss, and until a certain calorie deficit is created, the fat deposits on the waist and sides will not begin to decrease, no matter how many inclinations you make.
But what if your goal is not to burn fat, but to work out your abdominal muscles? In such a situation, it must be said that the oblique muscles, one way or another, participate in the work when performing any exercises on the press. In addition, you can load them with slopes, of course, the main thing is to strictly observe the technique.
For working out the muscles:
In the absence of dumbbells, torso to the side can be done:
In general, it is up to everyone to decide whether to use different tilts to the sides in their training program. However, having figured out how to do them correctly, you are guaranteed to be able to strengthen the oblique muscles of the abdomen and achieve traced sides.
For weight loss, weight training should be combined with cardio workouts and a balanced diet.