Side bends with dumbbells - the right technique

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.

Muscle work

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.

Side bends with dumbbells - the right technique
The muscles work when tilted to the side of the dumbbell and to the dumbbell.

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.

Technique of the exercise

Inclination with weights is a simple exercise. It is easy to give even to beginners.

The technique of the exercise is as follows:

  • The feet should be placed at shoulder width. Take a dumbbell in one hand, put the other on a belt or put it behind your head.

  • The muscles of the press must be strained, the shoulders straightened, the hips fixed (they should not move left and right), and the tailbone is twisted forward. Deflection in the lower back is absent.
  • Tilts should be done in a strictly vertical plane to a comfortable position. First, we bend to the side with the dumbbells (the opposite side of the body is stretched at this moment), then gently go to the bend to the side of the dumbbell (at this moment the oblique muscles are working). During movement, the press is tense, it does not relax for a second.

    The dumbbell moves strictly along the leg.

  • If it is difficult to perform lateral tilt on straight legs, the knees can be slightly bent.

Incorrect execution of the inclinations can lead to a number of problems:

  • When bending with a relaxed stomach and deflection in the lower back, the load falls not on the oblique muscles, but on the lumbar spine. This is fraught with compression injuries, up to the appearance of hernias. About any process of losing weight, of course, in this case there can be no question.

  • Rotations of the body during the exercise can lead to abrasion of the intervertebral discs and pinching of the nerve endings.
  • Training with large and medium weights will contribute to an increase in the volume of oblique muscles. And this will only increase the width of the waist.

How to train correctly?

To lose weight and reduce fat on the sides and stomach, the exercise should be performed according to this scheme:

  • First of all, you need overcome the desire to take a large dumbbell. Firstly, it is dangerous for the spine.

    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.

  • On each side we do at least 20 repetitions, 3-4 approaches. Rest between sets is minimal.

    Alternate approaches left and right.

  • Repetitions are performed at a relatively fast pace, but without jerking and always with a tense press.
  • Bending to the sides is better to put in the training program as an additional exercise. That is, we leave it at the end of the workout, when the basic exercises have already been completed.

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.

Side bends with dumbbells - the right technique
Slopes alone are not enough to lose weight. The power circuit should be adjusted.

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:

  • Side bends are slow.
  • 8-12 repetitions in each direction, 2-3 approaches. Alternate left and right.

  • All the same, you can’t take heavy weight.

Variations of exercise

In the absence of dumbbells, torso to the side can be done:

  1. Without inventory. In this case, both hands are fixed on the belt. To complicate the task a little - you can raise your clasped hands above your head.
  2. With barbell or bodybar on shoulders.

  3. In the crossover (when tilted, the upper block stretches down with one hand).
  4. With a weight, weighting compound or any other weight.

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.



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