In the training methods, the training parts of each method are different. For example, some methods train the chest, and some methods train the back. There are many ways for a person to strengthen his intercostal muscles. So what is the intercostal muscle training method? I believe someone still knows what it is. So, what are the best intercostal muscle training methods? Let’s find out together below.
Russia's turn
Mainly exercises the transversus abdominis, intercostal muscles, and oblique muscles. Sit in a sitting position, cross your hands, lift your knees, lift your feet off the ground, turn in the air, touch your left elbow to your right knee, and your right elbow to your left knee. Do it to failure. Pay attention to keeping your feet off the ground during the process.
Side lying butt lift
Phase mainly exercises the oblique abdominal muscles and intercostal muscles. Lie on your right side, rest your right elbow on the ground, place your left hand on your waist, put your torso and legs on the same plane, superimpose your left leg on your right leg, raise your hips, keep your body straight, and then slowly lower it down. Do this ten times on one side, and then switch to the other side. side.
cross-IRON CROSSES
Mainly exercises abdominal muscles and intercostal muscles. Lie on your back, open your hands, palms down, straighten your legs toward the sky, at 90 degrees to your body, lift your head slightly from the ground, then put your legs to the right side of the ground, forming an L shape with your body, but before your legs touch the ground, lift them Lift up, return to starting position, and then do the same to the other side. If you find it too difficult, you can bend your knees to complete the same movement.
Supine Curved Arm Pull-Up
Mainly exercises the pectoralis major and intercostal muscles. Lie on your back on a flat bench with your upper back and shoulders, so that the back of your head is exposed from the end of the bench, your feet are flat on the ground, relax your waist and sink your hips, raise your chest and draw in your abdomen to keep your body stable. Hold the dumbbell and slowly lower it to the top of your head. Gradually bend your elbows. When your upper arm is close to the ground, you should feel that your pectoralis major and latissimus dorsi are fully stretched. Hold the dumbbell back with the contraction force of your pectoralis major, so that your pectoralis major muscle is at its peak contraction. .
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