Dumbbell bends to the side on the obliques

Side bends with dumbbells are performed by athletes to strengthen the oblique abdominal muscles and reduce waist size. However, despite the simple technique, this exercise is often included in the training process incorrectly, which leads to exactly the opposite results. The waist increases in width due to the development of muscles, and the fat layer does not shrink even a centimeter.

Let's figure out how to do side bends in order to achieve exactly the goal that you planned, in particular - losing weight.

Muscle work

When you do side bends with dumbbells or other weights, the main load falls on the external oblique abdominal muscles. It is they, when well designed, that create the characteristic curve of the silhouette. Additionally, the rectus abdominis muscle, internal obliques and stabilizers are included.

Muscle work when bending away from the dumbbell and towards the dumbbell.

Also, when performing a lateral bend, you create a certain load on the lumbar spine. Therefore, it is extremely important to follow the correct technique. It is not recommended to bend your body if you have any back problems.

Side pain that occurs when walking

Which doctors should I contact?

Depending on the location (in the hypochondrium, in the pelvic area, closer to the lower back), the source of pain can be conditionally differentiated. Women with nagging pain in the lower abdomen should consult a gynecologist. In all other cases of mild pain when walking and running, an initial consultation is carried out by a therapist. If urine and blood tests reveal indicators characteristic of kidney or pancreatic diseases, the therapist gives a referral to a nephrologist or gastroenterologist. For pain caused by pinched intercostal nerves, consultation with a neurologist is necessary.

What should you do if you experience pain when walking?

Regardless of the location and intensity of pain, its appearance serves as a signal to stop physical activity. If the cause of the pain is physiological, then stopping the load will lead to the normalization of processes and the subsidence of pain. In any case, it will be useful to follow a few rules. Firstly, it is not recommended to carry out forced physical activity without first warming up. Secondly, any physical exercise, running, or fast walking immediately after eating is strictly contraindicated.

If you are bothered by constant nagging or aching pain while walking, it is necessary to establish their cause without delaying a visit to the doctor.

A sharp, dagger-like pain that does not go away serves as a signal for immediate hospitalization. Such pain occurs with perforated ulcers, intestinal obstruction, or rupture of the fallopian tubes. In these cases, only calling an ambulance will help reduce the risk of irreversible complications and avoid death.

Treatment

Given the different causes of side pain when walking or running, there is no single treatment algorithm.

With intercostal neuralgia, it is necessary first of all to stop the inflammatory process, for which they resort to medication and physiotherapeutic treatment. The effect is achieved by the use of non-steroidal anti-inflammatory drugs and B vitamins. For severe pain, blockades with anesthetic drugs are recommended. Additional use of electrophoresis, massage, and manual therapy can eliminate or significantly reduce pain.

If the cause of pain is the migration of a stone from the renal pelvis to the ureter, then it is necessary to relieve the pain syndrome and ensure relaxation of the walls of the ureter to facilitate the passage of the stone. In this case, a combination of anti-inflammatory and antispasmodic drugs is used. If treatment is ineffective, they resort to lithotripsy (crushing kidney stones). Regardless of the treatment method, urolithiasis requires dietary adjustments and medications that help dissolve stones.

For pain caused by nephroptosis, it is necessary to create conditions that prevent the prolapse of the kidney. People suffering from nephroptosis are not recommended to suddenly lose weight. In addition, you should wear a bandage that will support the kidneys in an optimal position.

Dyspancreatism, which is a consequence of pancreatic disease, requires adherence to a strict diet and split meals. Drug treatment includes the use of enzyme preparations, vitamins and probiotics to normalize the intestinal microflora.

For adhesions in the abdominal cavity and pelvic area, conservative treatment is recommended. In case of severe pain, surgical intervention with excision of adhesive tissue is inevitable. In the postoperative period, it is necessary to take measures to prevent secondary adhesions.

Rupture of the fallopian tube during ectopic pregnancy and intestinal obstruction always require emergency surgical intervention.

IMPORTANT!

The information in this section cannot be used for self-diagnosis and self-treatment. In case of pain or other exacerbation of the disease, diagnostic tests should be prescribed only by the attending physician. To make a diagnosis and properly prescribe treatment, you should contact your doctor.

Exercise technique

Side bends with weights are a simple exercise. It is easy even for beginners.

The technique for performing the exercise is as follows:

• Feet should be placed shoulder width apart. Take a dumbbell in one hand, place the other on your belt or put it behind your head.
• The abdominal muscles must be tense, the shoulders should be straightened, the hips should be fixed (they should not move left or right), and the tailbone should be twisted forward. There is no deflection in the lower back.
• Bends should be done in a strictly vertical plane to a comfortable position. First, we bend to the side from the dumbbells (the opposite side of the body is stretched at this moment), then we gently move to a tilt to the side from the dumbbell (at this moment the oblique muscles work). During movement, the abs are tense, they do not relax for a second. The dumbbell moves strictly along the leg.
• If it is difficult to perform a lateral bend on straight legs, you can bend your knees slightly.

Incorrect bending can lead to a number of problems:

• When bending over with a relaxed stomach and arching 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. Of course, in this case there can be no talk of any process of losing weight.
• Turning the body during the exercise can lead to abrasion of the intervertebral discs and pinched nerve endings.
• Training with heavy and medium weights will help increase the volume of the oblique muscles. And this will only increase the width of the waist.

Exercise therapy for bilateral scoliosis

If you want to find out in more detail the set of necessary exercise therapy exercises for scoliosis in children, then you can read an article about this on our portal.

S-shaped scoliosis

The diagnosis of bilateral scoliosis is not particularly common, but if a scoliotic disease is diagnosed, in which the curve resembles the English letter S, with a warm-up and cool-down identical to other physical therapy developments, a special topic of corrective exercises is indicated.

How to train correctly?

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

• First of all, you need to overcome the desire to take a heavy dumbbell. Firstly, it is dangerous for the spine. Secondly, training with heavy weights leads to muscle growth, and increasing the volume of oblique muscles is not part of our plans. The weight should be no more than 5–7 kg for men and no more than 3–5 kg for women. It is better to take less weight, but do more repetitions.
• We do at least 20 repetitions on each side, 3-4 approaches. We take minimal rest between sets. Alternate approaches left and right.
• The repetitions are performed at a relatively fast pace, but without jerking and always with tense abs.
• It is better to include side bends in the training program as an additional exercise. That is, we leave it at the end of the workout, when the main exercises have already been completed.

A significant fat-burning effect is achieved only with appropriate adjustments to the diet. Also, the process of losing weight will go faster with increasing cardio loads.

There is a popular myth that exercise can remove fat from a certain part of the body. But, in fact, there is no local weight loss, and until a certain calorie deficit is created, fat deposits on the waist and sides will not begin to decrease, no matter how many bends you do.

Bends alone are not enough to lose weight. The nutritional plan must 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, are involved in the work when performing any abdominal exercises. Of course, you can additionally load them with tilts, the main thing is to strictly follow the technique.

To work the muscles:

• Side bends are performed slowly.
• 8–12 reps on each side, 2–3 sets. We alternate approaches to the left and to the right.
• You still can’t take on a lot of weight.

Types of scoliosis in children

According to the type of origin, scoliosis in children can be congenital or acquired . The causes of congenital disease are not related to heredity. Rather, this is the result of improper gestation of the fetus and the mother’s nutrition, when she took an insufficient amount of foods containing substances and minerals necessary for the formation of the child’s musculoskeletal system.

Acquired scoliosis is a consequence of improper development of the baby. The task of parents is to prevent the appearance of this disease, because in most cases it is a consequence of their carelessness. If scoliosis is not congenital, it is the result of the body constantly being in an incorrect position during infancy.

As a child grows, it is necessary to engage in physical development and avoid uncontrolled stress on the spine. It is especially important to develop muscles if it is noticed that the muscular spinal corset is not developed and weak. Injuries can trigger the onset of scoliosis.

According to the type of manifestation of the disease, scoliosis can be left or right-sided with one, two or three arcs of deformation . It manifests itself in the neck, neck and chest, in the chest, thoracolumbar part, in the lower back, and also combines elements of several curvatures.

Variations of the exercise

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

1. No inventory. In this case, both hands are fixed on the belt. To make the task somewhat more difficult, you can raise your clasped hands above your head.
2. With a barbell or bodybar on the shoulders.
3. In a crossover (when tilted, the upper block is pulled down with one hand).
4. With a kettlebell, weights or any other weight.

In general, whether or not to use various lateral bends in your training program is up to everyone to decide for themselves. However, once you figure out how to do them correctly, you are guaranteed to be able to strengthen your obliques and achieve defined sides.

To lose weight, weight training should be combined with cardio exercise and a balanced diet.

Prevention of scoliosis in children

Prevention of scoliosis in children begins with the care of parents even before they are born. It is important that a pregnant woman eats foods that contain the full range of vitamins and minerals needed for the baby's development. Bones and muscles must constantly develop, and freedom of movement is best for this.

It is important to ensure that the child sleeps in the correct natural position.

You cannot send a child to school earlier than is allowed at his age. It’s right when he starts to sit up on his own, but it’s important that the baby doesn’t get overtired. The correct sitting position is when the child independently holds his body without leaning on a pillow. The child should eat, play with toys, and draw at a table that matches his height and in the correct position.

IP – SITTING ON A CHAIR OR STOOL

• Keep your head and shoulders straight. Slowly turn your head as far to the right as possible (5 times). Move to the left the same number of times.
• Lower your chin to your neck. Turn your head first 5 times to the right and then 5 times to the left.
• Throw your head back. Try to touch your right ear to your right shoulder (5 times). Perform the same movement, trying to touch your left shoulder with your left ear (5 times).

***The exercise therapy complex is designed for “dummies”, i.e.
a person who has never played sports, so it’s easy to do. First, within 2 months you must master the exercise therapy complex to the point of automatism, doing one approach of each exercise, then from the 3rd month the number of approaches can be increased to 2 for each exercise. Alternate exercises with rest, do not strain. Additional information can be obtained from our medical center.

IP – SITTING ON A CHAIR OR STOOL

1. Arms are lowered along the body, tilt your head forward - slowly and touch your chin to your chest, and just as slowly come back. 6-8 times
2. The arms are lowered along the body - we bend the arms at the elbows, move the elbows back - inhale, return to the starting position - exhale. 4-6 repetitions.
3. Hands on knees, palms between legs. For 2 counts, tilt the head and torso to the left, return to the starting point, for 3-4 counts, tilt the head and torso to the right, return to the starting point. 4-6 repetitions.
4. Rest – “coachman” pose: head tilted forward, hands resting loosely on knees, breathing calmly. 1-2 minutes.

IP – LYING ON YOUR BACK

• Arms extended behind the head, stretching in four counts. Repeat 6-8 times.
• Arms are extended behind the head, without lifting your hands from the floor, raise your head and look at your outstretched socks. Repeat 4-6 times
• “Bicycle” - put your hands under your head, legs bent, 3 sets for a count of 10.
• Legs bent at the knees, straighten your legs up, spread them apart, then connect them and lower them down. Repeat 6-8 times.
• Diaphragmatic breathing: inhale - inflate the stomach, exhale - draw in the stomach, 6-8 times.

Deep breathing

Target:

achieve deeper breathing through exercise.

In a sitting position. Place your hands on your stomach. Take a slow, deep breath through your nose, feel how your chest expands and your stomach “inflates.” Then slowly, counting to 5, exhale through your mouth, as if blowing out a candle. Repeat 10 times. In a standing position. Go to the wall. Stand so that your entire back and lower back feel the wall or other vertical surface: closet, door, etc. Raise your hands up and, touching the wall with them, take a deep breath; As you exhale, lower your arms down and cross them in front of your chest and stomach so that your right hand grabs the elbow of your left hand and vice versa. Repeat 10 times.