Basic knowledge you want to remember before training your abs

* This article is supervised by David Otei, a fitness writer and training coach based in New York City.

"table of contents"

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When supervising training, I (the author David) always tells the client.The first thing you need to know when training is that "the muscles of our body are all connected to each other."

From the tip of the head to the toes, our bodies are all coordinated.In other words, what kind of training can only be established with a kind of "physical teamwork".Especially when targeting abs, many people try to train only the abs as independent.The more you, the more you misunderstand that you can achieve your goals more effectively.However, if you want to get a "real (broken) abs", you should be aware of the approach using the whole body.

◇ What is practical abs?Composite merit to strengthen the core

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When trying to train your abs, you tend to concentrate on your consciousness on how much power you can apply.I can't say, "That's a mistake!"

I believe that by performing an approach using the whole body, it is possible for the first time to enhance the trunk (core) that is useful for everyday movements.The effect is not only the abdomen.

For example, it is also useful for solving back pain problems that are troubled during running.When you work at work, you will not be able to get stooped.I can greatly expect that the effects of training will not be anxious later.

The purpose of my recommended trunk (core) exercise is to link the upper body, lower body, back, and all trunk.In addition to that, we are programming to be able to burn more calories by mobilizing multiple muscles.

First of all, let's introduce the muscular teammates who will be active this time.

Here, I would like to named it "Core Four = 4 trunks).The abdominal muscles are composed of multiple muscles, but the first thing you need to imagine a Six Pack is the existence of this core for (four muscles: trunk).

◇ What are the four core that is indispensable for your abs?

Of the four types of muscles that make up "core for", it is the deepest and thinnest muscle.In addition to the role of supporting the lumbar pelvis (from the waist to the buttocks), it can be expected to assist in the operation required for breathing and coughing by increasing the internal cavity pressure and stabilizing the abdomen from the center.

Put your hand on your stomach, lie down on your back, and cough.Then you will surely feel the contraction of the abdomen.And you'll notice that it's evidence that your abdominal muscles and some other muscles are working.

The inner oblique muscle is further above the abdominal muscles.It is a thin muscle layer that spreads on both sides of the abdomen of the fuselage that fills the ribs and pelvis.It is called the "oblique muscle" because of the diagonal shape.

And the main role is to increase the abdominal pressure.The upper body bends forward by contracting the inner abdominal muscles on both sides of the left and right sides.When only one inner oblique muscle contracts, the body bends in that direction.

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The external oblique muscles are located in the most surface of the oblique muscles, and the muscle fibers (kinseni) are running downward and inward to cover the outside of the trunk.It can be said that the function of the external oblique muscle is to bend the trunk (core), that is, the line from the shoulder to the waist by shrinking to the left and right.

As the external oblique muscles are contracted, the body bends in that direction and the trunk tries to rotate.You may have seen people who work hard to train their abdominal muscles are twisting their bodies.That is one of the ways to attack this part.I also plan to incorporate a lot of rotation movements (for example, "Russian twist") in the training program.We are doing some rotation exercise in everyday movements.I think this is an exercise with this rotation that can be said to be a faster way to make the action stronger, accurate, and easier.

Among the abdominal muscles, the most on the surface is the rectus abdominal muscles.It is a long band -shaped muscles that connect from the chest to the pubic (the bottom of the pelvis).The main role is to bend the trunk.

The tendon fibers that produce the cracked six packs (are called "white lines" and "tendon paintings") are running between muscles.

◇ Importance of training the back of the abs and back muscles

As you know, the trunk supports the center of the body in all directions.In other words, it is not only the muscles that are visible on the superficial, which is functioning to maintain a sturdy and straight body.

As a matter of fact, it is just a very small part, such as the muscles that we can see in the mirror.The rest are hidden deep in the body.Although it is hidden, it needs hard training as well as visible muscles.

For example, the abdominal muscles are one of the deep muscles that are indispensable for our powerful movements.However, it is a fact that it is easy to be overlooked during training because it is a core muscle that cannot be seen.

In addition, on the back of our body (back side), there is a muscle that plays an important role in the function of the abs.Which muscles will be targeted as you are training in the future?It is also necessary to proceed while determining the characteristics of different muscles by individual.

For example, if you are tired of your abdominal muscle training, you may be tired of your back, waist, and legs, and that person is likely to have a load on your back muscles.So, let's review here what kind of muscles and what role it plays.

◇ Explain the muscles at the back of the abs

This content is imported from Twitter. You may be able to find the same content in another format, or you may be able to find more information, at their web site.

My waist hurts all the time, and at that time, the muscles that adhere to the pelvis may have solidified (I often hurt my back).If it is hard, the pelvis will not move well, the lower back muscles will be pulled, causing back pain.If you search for "waist -based muscle stretch", you will get a video, so if you are hurt, you should do it on a regular basis.pic.twitter.Com/TXHXPJICAP

— ユウタロウ｜介護×フィットネス×健康 (@Yutaro_kt) November 11, 2021

After all, in the end, various muscles are united to stabilize the torso.A lot of muscles are gathered to support the human body and maintain an active and strong body.So, don't ignore your body's demands, take it honestly and enhance you need!

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Source / Men's Health USTRANSLATION / Kazuki Kimura * This translation is an abstract translation.

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