The side card: bodybuilding

The lateral card: an essential exercise in bodybuilding

The lateral card is an essential exercise for anyone who wants to develop his trunk and improve his stability. Often neglected in favor of more well -known exercises such as crunch or squat, the lateral card still offers many advantages that deserve to be highlighted.

In this article, we explore the advantages of the side card, its correct execution, some variants to revive the driving routine and advice to maximize your practice.

Why integrate the side card into your routine?

1. Strengthen the trunk

The side card is mainly aimed at the oblique muscles, but also involves the stabilizing muscles of the trunk, such as the transversal of the abdomen and the east muscles of the spine. A strong trunk is essential to improve performance in other exercises and reduce the risk of injury.

By strengthening these muscles, you will promote a better posture, which is particularly advantageous for those who spend long hours sitting in the office.

2. Improvement of stability

By maintaining a static position on the side, the lateral card helps to develop stability and balance. This can involve better performance in functional and sporting movements, both in progress, swimming or weight lifting.

Better trunk stability can also improve general coordination, making you more effective in your sporting practice.

3. Versatility of the exercise

The side card can be performed everywhere and does not require equipment. It is an excellent exercise to be integrated into a training routine at home or in the gym. Whether you are traveling or reducing time, you can easily include the lateral card in your program.

4. Wound prevention

A solid trunk contributes to the prevention of injuries, especially in the lower back. By strengthening the stabilizing muscles, the lateral card helps prevent muscle imbalances that can cause pain and injury. This is particularly important for athletes who present their bodies to intense physical stress.

5. Muscle balance

The side card is also a great way to correct muscle imbalances. Many people have a domain on the one hand, which can cause long -term injuries. Working one side at a time, the lateral card strengthens the lowest side, thus promoting balanced muscle development.

How to perform the lateral card correctly?

Here is a step guide to correctly make the lateral card:

1. Starting position : Lie on the side, resting on the forearm. The legs should be stretched and stacked on each other.
2. Alignment of the body : Lift your pelvis so that your body forms a straight line from your head to toe. Make sure the elbow is directly under the shoulder to avoid unnecessary tensions.
3. Engaging des Musci : Contract your abdominals and buttocks to maintain this position. Don’t let your swimming pool drop to the ground. Remember to pull the navel towards the spine to maximize the trunk’s commitment.
4. Breathing : Breathe deeply and keep the position from 20 to 60 seconds, depending on the physical level. Controlled breathing is essential to maintain stability.
5. Side change : Once the time has passed, go down slowly and change aside to work on the other side. In a hurry to guarantee a good shape during exercise.

Variations in the lateral card

To make this exercise more stimulating, you can try the following variants:

• Lateral card with the elevation of the legs : When you are in a position in the side card, lift the top of the leg keeping the alignment of the body. This increases the difficulty and intensifies the work of the obliques.
• Lateral card with rotation : Starting from the side of the side card, rotate the chest on the ground, then go back to the starting position. This variation involves the most oblique muscles and adds a dynamic component to the exercise.
• Lateral card on the hands : Instead of relying on the forearms, put on your hands for greater intensity. This variation stabilizes more and stabilizes the muscles, thus increasing the general difficulty of the exercise.
• Side card with weight : For even more challenges, you can add a weight by providing a handlebar next to the upper side. This intensifies the work of the trunk muscles and improves resistance.
• Dynamic lateral card : Alternate between a classic side card and a traditional position, performing ascent and descent movements. This makes several muscle groups work and improve general resistance.