For which muscle groups are the slopes to the side useful, and how correctly to perform this exercise?

Starting to play sports, everyone expects to improve their health and make a more elegant figure. And did you know that in case of unsystematic trainings, you can get the opposite result, even choosing the simplest exercises that everyone knows since childhood? Let's try to figure out for which muscles the slopes are useful aside, can they help to make an ideal waist, and how to properly carry them out.

The classic version of the exercise

The starting position is standing, the back is straight, the legs are placed at the width of the shoulders. On inhaling, it is necessary to bend the trunk to the left, it should be bent until you feel tension in the muscles of the legs. At the lowest point, you should stay for a couple of seconds, after which you can return to the starting position (exhalation). Then you should repeat everything from the first step, leaning in the other direction.

Beginners often wonder about where the hands should be when performing the described movements. In their programs even professional trainers and instructors offer to do the slopes to the side in different ways. Hands can be on the waist, dropped along the trunk, or one arm is lifted up, and the other is on the waist. In fact, the efficiency of the exercise does not change from the position of the upper limbs. Try different variants of setting hands and choose the one that seems most convenient for you.

To whom is this exercise useful?

It is believed that the slopes to the side - this is one of the easiest ways for girls to make the waist slender. At the same time, among those who want to lose weight, there are real horror stories that if you do this exercise too often with a lot of repetition, you can pump the muscles and find a rectangle figure that does not have any outstanding parts and attractive curves. Where is the truth?

In fact, the slopes to the side for the waist are almost useless. This exercise primarily develops oblique abdominal muscles and some dorsal muscles of the body. With a small number of repetitions, it will help improve the overall tone of the trunk, slightly tighten the abdomen. If you perform it in a "fat burning" mode - with preheating, a lot of repetitions and weighting - you can really develop the muscles and get rid of excess fat. Fans of bodybuilding are advised to make slopes to the side 50-100 times on each side.

Rules and technique of implementation

The most important condition for the correct execution of this exercise is keeping the trunk straight. Before you begin to bend, you should straighten your back, strain the buttocks and press. While tilting, make sure that the movement is done only to the side, but to deviate from a straight line forward or back is not only impossible, but very dangerous. Such errors in the training of an adult can seriously damage the spine. The movement itself - the inclination, should be done at the expense of the tension of the muscles of the press. Exercise should not be done too often, if you train seriously, it will be enough to include it in your exercises 1-2 times a week. For home workouts, the slopes are suitable for repetition every other day, but on condition that they are performed in the amount of 6-15 repetitions.

Contraindications and possible problems

It is strictly forbidden to tilt in each direction to those who have suffered any injuries to the spine. If you have any problems with the back (for example, curvature) or suffer regular back pain, do not consult a specialist without consulting. If during the training you feel pain and discomfort - the occupation should be stopped. Also, do not engage in "until you drop", stop the incline should be the same as soon as you feel an obvious tension in your legs.

Body slopes with dumbbells

Practically any simple exercise can be improved a little, if you start to perform it with burdening. How do they slope to the side with dumbbells? You should start by choosing a weighting agent. Girls-beginners will be enough to take small dumbbells weighing 0.5-2 kg. Advanced athletes can choose the option 2-4 kilograms.

The technique of execution is the same as for ordinary inclinations: in one hand take a dumbbell, place the second in a convenient manner and begin to tilt the body. During movement, the weighting agent should fit snugly against the body. At the lowest point of the slope, as with a simple exercise, you need to linger for a few seconds, after which you can return to the starting position.

If you are in the hall, ask the instructor to make an individual program and choose the optimal number of repetitions. If you are at home, remember, slopes with dumbbells are a power exercise and too many repetitions are not required for them. Observe all the rules of execution and practice regularly, and then you will definitely succeed!