Many people want to have a beautiful and slim body. At the same time, women imagine a chiseled waist, and men imagine a relief press. To achieve the desired effect, it is not enough to train in the gym, you also need to know which exercises to perform and which are better to exclude.
Abdominal muscles: anatomy and structure
The abdominal muscles are represented by the rectus, external and internal oblique, transverse abdominal muscles. All of them (except for the straight line) belong to the muscles of the lateral wall and are located in three layers. The first layer is the external oblique, the second layer is the internal oblique, the third layer is the transversus abdominis.
All three muscle layers are flat and wide in shape. Moving to the front wall of the abdomen, they form a tendon stretch (aponeurosis). All tendon fibers intertwine in front and form a white line of the abdomen. It starts from the xiphoid process and ends at the pubic fusion.
External obliques
Begins at 8 lower ribs with 8 prongs. The fibers start at the top, behind and go down and forward. This direction coincideswith intercostal muscles.
Bottom, the back bundles are attached to the ilium. The rest continue in the aponeurosis, which passes through the midline in the opposite direction. Further, the free part of the aponeurosis of the external muscle is tucked inward in the form of a gutter. This part is called the inguinal ligament.
The medial attachment of the inguinal ligament wraps around the pubic crest (forms the lacunar ligament).
Internal Obliques
Under the outer scythe lies the inner one. The muscle starts from the outer parts of the inguinal ligament and the ilium. The lower beams are located almost horizontally and go forward and down. Thin bundles, separated from the lower ones, descend down the spermatic cord and are part of the muscle that raises the testicle. The posterior bundles run almost vertically, attached to the surface of the lower 3-4 ribs. The remaining bundles pass into the aponeurosis.
Transversus abdominis
Located deep under the oblique muscles, in front and on the side of the abdominal wall. The deepest and thinnest muscle. It starts from the inside of the lower 6 ribs, the thoracolumbar fascia, the iliac crest, and the lateral 2/3 of the inguinal ligament. The direction of the beams goes horizontally forward, passing into the aponeurosis, at the same time not reaching the rectus abdominis muscle.
Rectus abdominis
Starts from 5-7 ribs and from the xiphoid process, attaches to the pubic bone. Steam, flat and long muscle. There are 3-4 tendon bridges across it.
Abdominal Functions
External obliques, contracting on one side, turn the body in the other direction. With a fixed position of the pelvis and muscle tension on both sides, the spinal column is flexed and the chest is lowered down.
Internal obliques, when contracted on one side, turns the body in the same direction.
The transversus abdominis flattens the abdominal wall and brings the lower chest closer.
The rectus muscle tilts the body forward, is involved in lifting the pelvis up with a fixed chest.
Intra-abdominal pressure is provided by the tone of the abdominal muscles, as well as the diaphragm, due to which the internal organs are held in position.
Insufficient tone leads to a decrease in pressure, as a result, the omission of organs under their own weight. Such a shift in the future can lead to serious violations of their functions.
Features of abdominal muscle training
To understand the peculiarities of the training process, you need to consider the abdominal muscles. The photo clearly demonstrates which parts of the body you need to perform exercises. What to pay more attention to. How to build a workout so that the "cubes" appear, and how to reduce the waist in volume.
The thin waist is formed by the external and internal oblique muscles of the abdomen. The anatomy of the structure of the human body is such that, thanks to the muscles, it makes it possible to correct the figure without resorting to the services of a surgeon. For example, in order to prevent an increase in waist volume, you should not abuse training involving obliqueabdominal muscles. The more exercises on them, the thicker the waist.
The transverse abdominis is not involved in twisting and bending. It works under static load. A great exercise to train this muscle is the plank.
The rectus abdominis muscle is trained with different types of straight crunches. It is thanks to the training of this muscle that it is possible to strengthen and form the so-called cubes.
Knowing these subtleties, you can adjust the training plan. But it is important to remember that if you work only on the muscles of the press, the fat from the abdomen will not go away. It is important to perform exercises for all muscle groups and follow the rules. The study of all muscle groups in the training allows you to achieve excellent results in the shortest possible time.
All measures in the complex will help to achieve the desired result, whether it is a thin waist or relief abs, recovery after childbirth or strengthening muscles after an injury.
