Abdominal encyclopedia; core anatomy and effective training exercises for the abdomen
You don't have to be an ergonomics expert, but at least understand the importance of anatomy, understand how the abdominal muscles work, and know how to train them better.
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Hundreds of people in the gym every day try to do sit-ups in order to get a tighter, slimmer waist, but the problem is that sit-ups can't reduce belly fat, or simply can't make you The abdomen exhibits 6 and 8 abdominal muscles, and the clearly defined abdominal muscles are by-products of nutrition, exercise, and overall calorie expenditure.
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According to scientific research, the effect of sit-ups on body shaping is almost zero. In a recent study, 14 subjects were tested for 5 weeks in a five - week abdominal training program , as expected. As a result, the statistics showed no significant changes in body composition (and before), except that they were able to do more sit-ups.
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Despite this, there are still hordes of people who are doing squatting and wasting time on the day after day.
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Of course, it doesn't mean that the training of the abdomen is useless. I just hope that you can practice more effectively and improve the efficiency of the training. I also hope that you can know some knowledge about the anatomy and function of the abdomen, and use this knowledge to understand and understand. Better training and some valuable information.
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Abdomen anatomy
Ok , when you really understand the function and muscle type of each area, I ask you to focus your attention and thoughts on the area you are exercising in the future training, and truly perceive them (ideas and muscles) Connect), because the real spirit of the body can sign more muscle fibers involved in the movement.
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Rectus abdominis: commonly referred to as 6 abdominal muscles, the rectus abdominis is a flaky muscle, located on both sides of the median line of the anterior wall of the abdomen, in the sheath of the rectus abdominis, which is a wide and narrow band-shaped multiple abdominal muscles. From the pubic symphysis and the pubic symphysis, the muscle fibers end up in front of the sternum xiphoid and the 5th to 7th costal cartilage. The role of the anterior ventral plexus muscle is to protect the abdominal organs, maintain intra-abdominal pressure; participate in the physiological functions such as defecation, childbirth, vomiting and cough; and can reduce the ribs to help exhale, but also can make the spine flexion, lateral flexion and Rotate.
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Extra-abdominal oblique muscle: from the outside of the lower 8 ribs, each muscle tooth is interlaced with the anterior serratus and latissimus dorsi muscle teeth, the posterior lower fiber stops at the iliac crest, and the rest moves to the aponeurosis, and the opposite side of the same name tendon The membrane combines to form a white line, which is between the xiphoid and the pubic symphysis. The lower margin of the aponeurosis is connected to the inguinal ligament between the anterior superior iliac spine and the pubic symphysis. These muscles participate in body rotation and lateral bending while also compressing the abdomen.
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Intra-abdominal oblique muscle: As the literal meaning, these muscles lie under the external oblique muscle, starting from the lateral thoracic fascia, the iliac crest and the lateral half of the inguinal ligament, the muscle fibers are fan-shaped, the upper part is stopped in the lower 3 pairs of ribs, the middle is oblique Inside the upper part, the lower part is obliquely inward and downward. When contracted, the spine can be flexed or the body can be controlled.
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Transverse abdominal muscles: deep surface transverse abdominal muscles of the abdominal oblique muscle home, starting from the lower six ribs, thoracolumbar fascia, the iliac crest and inguinal ligament outer 1/3 period, bundle inner transverse forward, move behavior The diaphragm of the transverse abdominis muscle, after the back of the rectus abdominis muscle, participates in the posterior wall of the rectus abdominis sheath and ends in the white line. A small amount of muscle bundles in the medial and inferior aponeurosis participate in the composition of the inguinal hernia and cremaster muscle.
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What is the best exercise for abdominal muscles?
Now I believe that through the above text and pictures that you have on your abs a rough idea, when it's time to tell you what the most effective exercise, a study by Ph.D., and Jennifer Davis, MA, in Conducted by the San Diego State University Biomechanics Laboratory, they are a result of electromyography measurements taken during each abdominal training session.
Percentage of training action on the external oblique muscle compared to traditional sit-ups
Support knee  210%
Supine car   190%
Reverse roll   140%
Lateral plan  130%
Overhanging legs   116%
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Training exercises for the rectus abdominis
Abdominal muscle wheel  27%
Overhanging legs   29%
Supine leg lift   39%
Support knee   112%
Supine car   148%
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Abdominal training program
A training method for the abdominal muscles requires a series of effective movements for a continuous training. All our goals are only for more efficient performance. In order to achieve the best results, you need to perform all the strength training before performing the abdominal training. muscle training, strength training you if that day is not high, I want you to do some sprint training, you do not need like a sprinter as long as the best you can, 10x200 meters sprint, high leg lift 100 times x10 training, jump rope 100 times x10 fast, as long as you can make to improve training heart rate in a short time can be. To have a clear abdominal muscle, start with some sprint training to help you eliminate some fat.
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Let's take a look at the two programs I have provided to you.
Plan one:
3-4 groups per action
Yoga ball belly 12-15 times
2. Flat support and lateral support ( two actions, lateral requirements of 30-60 seconds on each side ) Â 30-60 seconds per action
3. Sit back and forth 30 times on each side
4. Rope logging  12-15 times
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Plan 2:
3-4 groups
1. Reverse roll belly 15-20 times
2. Abdominal muscle wheel 8-12 times
3. Supporting the knee  12-15 times
4.v word sit-ups (from both ends) 10-12 times
Don't worry about the conclusions of good and bad, how effective, at least you can only know if it is right for you, and this is just a part of what Xiaobian wants to share with you. If you just need a training program for the abdominal muscles, this is Enough, but if you want to be able to expand on this topic, then tomorrow Xiaobian will share with you another content, I believe that will make you think, the reason is separated, I really worry that some friends will entangle these problems .
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