Abdominal muscles or abdominal muscles are a topic that worries thousands of men and women around the world. Most people dream of a nice, toned tummy with prominent cubes. However, not everyone has the cherished cubes. Physically, the rectus muscle is not divided into upper and lower parts; there, at least, the performance of various exercises gives different loads on these segments.
The rest of the muscles, which are located in three wide muscle layers, lying on top of each other, belong to the lateral walls of the abdomen:
- Outer oblique. This superficial abdominal muscle begins on the lateral part of the chest and continues to the external intercostal muscles, as if covering the ribs. It is attached to the eight lower ribs with eight teeth, directing its beams from top to bottom along an oblique line and from back to front. The superficial oblique muscle serves to bend the spinal column, pulling the chest downward and turning the body in the opposite direction with unilateral contraction. When turning to the right, the left muscle is included in the work, when turning to the left, the right muscle. The external oblique is the largest muscle, and therefore the most visible of the three flat muscles.
- Internal oblique took its place under the external oblique muscle. The superficial muscle obliquely crosses the abdomen from the pelvis to the chest, its fibers run in a diagonal opposite direction. The main anatomical function is the same as that of the external oblique - rotation of the body, only the rotation is carried out not in the opposite direction, but in the direction on which the muscles are located.
- Transverse abdominal muscle lies inside and runs horizontally along the sides of the abdomen. It forms the third deepest layer of the muscles of the abdominal wall. She will not affect the appearance of the cubes in any way, however, her position is no less important, she performs the function of supporting the internal organs, simplifying the walls of the abdomen.
Aponeurosis is a wide tendon plate that is used to fix the abdominal muscles. The muscles of the lateral walls pass into the so-called wide aponeuroses.
The structure of the muscles of the male press is no different from the structure of the press of the weaker sex. In both cases, the same groups of abdominal muscles are distinguished. But the structure and size of the press can individually vary depending on the genetic data, and even the number of cubes on the stomach may differ.
Why download abs?
- The stabilizing muscles of the core include the lower back and abs. The inflated abdomen, like the lumbar region, makes its own adjustments to the posture, making it beautiful, and allows you to maintain a healthy spine.
- A well-developed abdominal muscular corset supports and protects the internal organs.
- The strength indicators of all key exercises in which the muscles of the middle of the body are involved directly depend on the degree of development of the press.
- If the performance in the squat or bench press does not increase or even begins to fall, it makes sense to pay attention to the abdominal muscles. Effort is transmitted through the arms and legs to the load when the core muscles work stably.
- A tucked-up relief belly is beautiful, graceful and sexy.
- By pumping the press, the internal organs are supplied with oxygen and blood, which increases their functioning. People with good strong abs and a healthy diet have practically no problems with the gastrointestinal tract (gastritis, colitis, stomach ulcers or liver problems do not occur) - physical endurance prevents illness.
What exercises to do for the abdominal muscles and when
The best exercises for pumping the press:
- Lying crunches
- Hanging leg raises
- Press roller
The abdominal muscles work in all core movement exercises. There are no exercises that include separately the upper or lower abdomen - they work together, but the emphasis of the load can be different.
It is necessary to swing the abs at the end of the workout (although this version is controversial and many people like to work it out at the very beginning). Before performing heavy basic exercises, the muscles of the abdominal cortex should not be tired, so as not to lower the intensity of the base, because part of the load is assigned to them. Moreover, a decrease in the stabilizing potential of the abdominal press when doing squats with huge weights is fraught with lower back injury.
Whether the athlete sees his cubes or not depends largely not on how much time he devotes to working out the press in the gym, but on what he eats. If the athlete's diet is such that the percentage of subcutaneous fat is off scale, the abdomen will never be graceful, slender and graceful.
Video about the anatomy of the press, as well as tips on how to pump it up at home:
