Many people want to have a beautiful and slim body. At the same time, women imagine a chiseled waist, and men - a relief press. To achieve the desired effect, to train a little in the gym, you still need to know which exercises need to be performed and which are better to exclude.
Abdominal muscles: anatomy and structure
The abdominal muscles are represented by the direct, external and internal oblique, transverse muscles of the abdomen. All of them (except the straight) belong to the muscles of the side 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 transverse muscle of the abdomen.
All three layers of muscles are flat and wide in shape. Passing to the front wall of the abdomen, 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 oblique muscles
Starts on 8 lower ribs with 8 teeth. Fibers start from above, from behind and go down and forward. This direction coincides with the intercostal muscles.
At the bottom, the posterior bundles are attached to the ilium. The remaining ones continue in the aponeurosis, which passes through the midline in the opposite direction. Then 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 fastening of the inguinal ligament is wrapped to the crest of the pubic bone (forms a lacunar ligament).
Internal oblique muscles
Under the outer scythe lies the inner. The muscle begins with the external parts of the inguinal ligament and ilium. The lower bundles 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 lifts the testicle. The posterior bundles go almost vertically, are attached to the surface of the lower 3-4 ribs. The remaining bundles pass into the aponeurosis.
Transverse abdominal muscle
It is located deep under the oblique muscles, in front and side of the abdominal wall. The deepest and thinnest muscle. It starts from the inside of the lower 6 ribs, the lumbar fascia, the iliac crest and the lateral 2/3 of the inguinal ligament. The direction of the bundles goes horizontally forward, passing into the aponeurosis, while not reaching the rectus abdominis muscle.
Rectus abdominis muscle
It starts from 5-7 ribs and from the xiphoid process, attached to the pubic bone. Paired, flat and long muscle. Across it there are 3-4 tendon jumpers.
Abdominal muscle function
External oblique, 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 bent and the chest is lowered down.
Internal oblique when contracting on one side, turns the body in the same direction.
The transverse abdominal muscle makes the abdominal wall flat and brings the lower sections of the 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.
Inadequate tone leads to a decrease in pressure, as a result, lowering of organs under their own weight. Such a shift in the future can lead to serious violations of their functions.
Features of training abdominal muscles
To understand the features 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 “cubes” appear, and how to reduce 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 the waist in volumes, do not abuse training with the oblique muscles of the abdomen. The more exercises on them, the thicker the waist.
The transverse abdominal muscle is not involved in twisting and tilting. It works under static load. An excellent exercise for training this muscle is the bar.
The rectus abdominis muscle is trained by various options for direct twisting. Thanks to the training of this muscle, 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 abdominal muscles, fat from the abdomen will not go away. It is important to perform exercises on all muscle groups and follow the rules. The study of all muscle groups in 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 a bump, recovery after childbirth or muscle strengthening after an injury.