In the exercise movements, the training position of each movement is different. For example, some movements exercise the chest, and some movements exercise the back. There are many exercises to exercise the intercostal muscles, but many people don’t know where the intercostal muscles are. So, where are the intercostal muscles? How to train intercostal muscles? Let’s find out together below.
Where are the intercostal muscles?
If we want to exercise some muscle groups, first of all, we need to know where they are. We all know that the ribs in the chest can protect our internal organs very well. Then, there are two groups of muscles between every two ribs. They are called the internal intercostal muscles and the external intercostal muscles. Together, they are collectively called the intercostal muscles. When we inhale, the intercostal muscles contract, and when we exhale, the intercostal muscles relax. They are an important part of the respiratory muscles.
Intercostal muscle training method
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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