Lateral coating: bodybuilding

Lateral coating: an essential exercise for bodybuilding

The lateral sheath, or «lateral table» in English, is an often underestimated bodybuilding exercise, but plays a crucial role in strengthening the trunk and improving body stability.

In this article, we will explore the numerous advantages of the lateral gain, its execution technique, such as integrating it effectively into the driving routine and advice to optimize this exercise.

What is the lateral sheath?

The lateral sheath is an isometric exercise that aims to strengthen the stabilizing muscles of the trunk, underlining the oblique muscles. Unlike other sheath exercises, such as the classic table, the lateral sheath requires more muscles on the side of the body, making it an essential complementary exercise for balanced muscle development.

Maintaining a stable position, not only are the abdominal muscles involve, but also those of the shoulders, back and legs, thus creating muscle muscle synergy.

The benefits of the side sheath

1. Reinforcement of the oblique muscles

The oblique muscles, located on the sides of the abdomen, are responsible for the rotation and lateral flexion of the trunk. By strengthening these muscles, the lateral gain not only improves posture, but also increases your ability to make functional movements in everyday life.

A strong trunk allows you to perform common tasks, such as lifting objects or leaning, more easily and safety.

2. The trunk stability

A solid trunk is the key to a good posture and an effective movement. The lateral gain strengthens the stabilizing muscles of the trunk, which can reduce the risk of lesions, especially in the back. Better trunk stability is also beneficial for other bodybuilding exercises, such as squat and arguments of the earth.

By developing the strength of the trunk, you can collect heavier loads and improve overall performance.

3. Improvement of sporting performance

For athletes, a solid trunk is essential for performance in many sports. Studies have shown that athletes with best stability of the trunk are often more efficient in the disciplines that require explosive movements or rapid management changes.

For example, in sports such as football, basketball or tennis, a well -muscular trunk allows you to perform fast and powerful movements by preventing injuries.

4. Variety of execution

There are different variants of lateral gain, which allows you to adapt to all levels of physical condition. Whether you are a beginner or advanced, you can change the difficulty of the exercise by regulating the duration, adding dynamic movements or integrating equipment as dumbbells. This also allows you to keep your diversified and engaging driving routine.

5. Improvement of balance

Lateral gain requires an intense concentration on balance, which can be particularly advantageous for those who try to improve their coordination and their general stability. A better balance can also involve better performance in other exercises and sports activities.

Working on your balance, you also reduce the risk of falls, which is particularly important with age.

6. Positive impact on mental health

Lateral gain, like many bodybuilding exercises, can also have a positive impact on your mental health. By focusing on the correct execution of the exercise, you are able to reduce stress and improve your mood.

Exercise is known to release Endorfine, which contributes to a sensation of general well -being.

How to perform the side sheath

Basic technique

1. Starting position : Lying on the side, the legs stretched and stacked on each other. Place the forearms directly under the shoulder for optimal support.
2. Body elevation : By pressing the forearm and the edge of the foot, lift the body to form a straight line from head to toe. Make sure your body is well aligned and that the hips are not occupied.
3. Keep the location : Keep this position for 20-60 seconds, breathing deeply and maintaining the contraction of the abdominal muscles. Do not let the head fall; Keep your eye forward or slightly upwards. This helps to maintain the alignment of the spine and correctly involve all the muscles.
4. Side change : Repeat the exercise on the other side to balance muscle work. This is essential to avoid muscle imbalances that can cause injuries.