For fitness enthusiasts, the intercostal muscles may actually be a part that is easily ignored. In the chest and abdomen, people will pay more attention to the pectoralis major, pectoralis minor, and abdominal muscles. At most, they will pay attention to the serratus anterior muscle, but the intercostal muscles are also very important. Importantly, it has a great impact on a person's overall image. If practiced well, it will make the body look harmonious and have better lines. It can also better protect the ribs and underlying organs. So how should we train? As for the intercostal muscles, let’s take a look at them.

Method 1: Unilateral dumbbell raise

In fact, for the training of intercostal muscles, unilateral dumbbell raise is a relatively conservative and common action. It is also very simple to do. You don’t have to go to the gym. You only need a pair of dumbbells and you can do it at home. The specific method is to hold a dumbbell in one hand, hanging naturally by the side of the body, then raise the arm, draw a semicircle from the side of the body, and slowly lift it to the top of the head. During the entire exercise, you will feel the intercostal muscles being stretched. Stretch, raise it to the top of your head, pause for a while, then put it down and start doing the other side.

Method 2: Russian twist

When it comes to exercising the intercostal muscles, the Russian twist is also a good move. It can exercise not only the intercostal muscles, but also the waist and abdominal muscles and enhance the strength of the core muscles. The specific method is to lie on your back on the ground, legs together, knees bent, soles of feet on the ground, then put your hands behind your head, open your arms, try to use your upper body strength to lift your body, and when you stand up, tilt it to one side so that The intercostal muscles will be stretched to a certain extent, and experienced people can also hold dumbbells in their hands to increase the weight.

Method Three: Yoga Wind Blowing Tree Pose

Many male friends will think that yoga is only for women, and they may feel a little repelled in their hearts. However, if men do some simple yoga movements appropriately, they will not only help stretch the ligaments, but also make the muscles grow faster, so some movements are still worth it. One learned. For example, the yoga wind blowing tree pose is very helpful for exercising the intercostal muscles.

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