In training movements, the training parts of each movement are different. For example, some movements train the chest, and some movements train the back. There are many movements for how a person trains the intercostal muscles. I believe someone still knows how to train the intercostal muscles. So, how to stretch the intercostal muscles? How to train intercostal muscles? Let’s find out together below.
How to stretch the intercostal muscles
If you want to exercise the intercostal muscles well, we can do it by lying on your side and raising your hips. This action not only exercises the intercostal muscles, but also exercises the abdominal muscles. First, we lie on our side, support with our elbows, and make the hand on the other side akimbo to ensure that our torso and legs are in the same plane. One leg is superimposed on the other, and then we start to lift one leg, and then Lower slowly, do one set of ten times on each side, and exercise five sets every day.
How to train intercostal muscles
1. 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.
2. 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.
3. 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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