What are the side crushes?

Side coasts are abdominal exercises that focus on oblique muscles - the largest and furthest of the abdominal muscles group. The sloping muscles lie on Iliu and the fifth to 12th ribs and connect to the fascia rectus abdominis. While the abdomen side is a problem for many people, the conditioning of obliqueness allows increased rotation and strengthening of the spine. The head and torso are slightly lifted from the floor and slowly lower to 1 inch (about 2.54 cm) above calm. After completing the required number of repetitions - usually 25 to 50 - the exercise can be repeated on the opposite side.

There are many variations of the basic side crisis. The first and perhaps the most popular is the direct variation in which one lies on his side with the inside arm was stretched horizontally through the floor. In this variation, the head is turned to the side, unlike the forward as a basic crisis. The knees remain the strait and ankles together.

side parallets can also be provCatched with a rear apartment on the floor and knees focused on the ceiling. This variation is like a basic crisis, except that instead of simply increasing the torso, the hull is lifted and turned to one knee. Many people consider it easier - and more efficient - to cross the ankle above the knee opposite the direction of the torso. This allows increased rotation, resulting in further contraction of oblique muscles. After a set of 25 to 50 reps, the knees can be switched and the exercise can be repeated on the opposite side.

While the primary focus of the side crushes are sloping muscles, the front abdominal muscles are also used, most acute on twvariation of disruption or rotation. One of the most effective ones is the alternating variation of the knee stroke. First, a flat man lies with the lower rear push into the floor; From there, at the same time, the opposite knee and the elbow rises at the same time, until the contact is made between them, at this point the knee and the elbow switch and the fuselage in the opposite direction. In this variation, it is important that the shoulders or legs do not return to belowLahu until the set is completed. Because the side parallel coasts are more difficult when the shoulders and legs are off the floor, sets of this variation usually consist of 15 to 50 repetitions, unlike at least 25 for most exercises.