How to exercise the muscles on the ribs
The muscles on the ribs mainly refer to the intercostal muscles and external oblique muscles. The exercise of these muscles can not only enhance core strength, but also improve posture and respiratory function. In the past 10 days, there has been a lot of discussion on rib muscle training across the Internet, especially among fitness enthusiasts and rehabilitation therapists. This article will combine recent hot topics to provide you with scientific and effective training methods.
1. Anatomy of rib muscles
The muscles around the ribs mainly include the intercostal muscles (internal and external intercostal muscles) and the external oblique muscles. Here are the functions and locations of these muscles:
| Muscle name | location | Function |
|---|---|---|
| internal intercostal muscles | between ribs (deep) | Assists exhalation and stabilizes ribs |
| external intercostal muscles | Between the ribs (superficial layer) | Assist in inhalation and stabilize ribs |
| external oblique muscle | side of abdomen | Torso rotation, core stability |
2. Recently popular rib muscle training methods
According to the fitness trends in the past 10 days, the following training methods have attracted much attention:
| training movements | target muscles | Training points |
|---|---|---|
| side plank | External oblique muscles, intercostal muscles | Keep your body in a straight line and avoid sinking your hips |
| Russian twist | External oblique muscles, intercostal muscles | Control the rotation speed and avoid using inertia |
| Deep breathing training | intercostal muscles | Inhale slowly until your ribs expand, then exhale slowly |
| supine crunch twist | external oblique muscle | Use abdominal strength to drive the twist and avoid straining the neck |
3. Training precautions
1.avoid overtraining: Rib muscles are small and overtraining may cause strain or respiratory discomfort. It is recommended to train 2-3 times a week for 15-20 minutes each time.
2.Incorporate breathing exercises: The intercostal muscles are closely related to breathing, and can be combined with deep breathing during training to enhance muscle control.
3.step by step: Beginners should start with low-impact moves, such as side planks (knees on the ground), and gradually increase the difficulty.
4. Recent hot and related topics
In the past 10 days, the following topics have been discussed frequently on social media and fitness forums:
| topic | heat index | Main content |
|---|---|---|
| Rib valgus correction | high | How to improve rib valgus problem through training |
| Breathing and Core Training | Middle to high | Effects of breathing patterns on rib muscles |
| Rib muscles in rehabilitation | in | The role of rib muscles in postoperative rehabilitation |
5. Summary
The muscles on your ribs, while not as visible as your abdominal or back muscles, are vital to core stability and respiratory function. These muscles can be effectively strengthened through scientific training methods such as side planks, Russian twists, and deep breathing exercises. Recent hot topics also indicate that rib valgus correction and breathing training are new trends in the field of fitness. It is recommended to practice step by step based on your own situation to avoid injuries caused by overtraining.
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