Fitball Exercise
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Here on the head abdominal muscles: what they are, where they are, how to train, which carries the best results.
Abdominal muscles: three major groups
The "abs" are the groups of muscles in the abdomen or stomach area – usually in the chest to the pelvis and sides. The three main groups and their functions are:
* rectus abdominis (RA)
RA flexes the lumbar spine and pelvic tilt and helps maintain the curvature of the lumbar spine. It is commonly known as six-pack, because with the development of body muscles strong and low fat these muscles stand out. In some organs well developed eight separate segments are visible.
* transversus abdominis (TA)
This is a deep layer muscle support of the internal structure and organs of the abdomen. It helps to flatten the stomach, is used in forced expiration and urination, defecation and childbirth. The TA also helps support the spine in certain exercises.
* The internal (IO) and external oblique (EO)
The internal obliques and external cast side of the abdomen and help you to fold and pivot to the side and help the trunk flexion. The external oblique muscles can be made to see through to some extent with the development of exercise and a low body fat percentage. Consider three layers of external oblique muscles on the outside and on the sides, then followed by the internal oblique transversus abdominis at the deepest level packaging of the abdominal cavity from back to front.
Exercises
Consider this list of exercises for groups of abdominal muscles. Abbreviations as given above, are for each muscle group.
* Standard Crunch (shoulders) – RA IO, EO
* Reverse Crunch (legs) – RA, IO, EO
* Seated Crunch fitball – RA, IO, EO
* Bicycle Maneuver – RA, IO, EO
* Dig or suck in your stomach – TA
* Situps, knees bent – RA, EO
* Incline Bench Situps – RA, EO
* Incline leg raises – RA, EO
* crunch machine – PR, EO
* Leg raises (captain seat) – RA, EO
* Tord handle broom – RA, EO, IO
* Dumbbell side bends – RA, EO, IO
* Turns Low Pulley Side – RA, EO, IO
* Elbows Roman chair – RA, EO, IO
You can see descriptions of several of these on-site and EXRX Shapefit.
Performing works best to which muscles?
Controversies. Now we enter the disputed territory. Much has been written on how best to train the abdominal muscles and opinions are fast and furious. Ball in the stomach, situps or not, ab rockers, ball exercises and so on. Keep in mind that the exercises strength and conditioning of healthy people may be somewhat different from that which could be prescribed for back rehabilitation.
Oblique. One of the most interesting findings of recent studies of the formation of abdominal muscles, then you probably do not need to bother with too many side crunches, twist crunches or similar exercises to train the obliques. In these versions you turn the body on the side for, theoretically, to recruit the obliques to a greater extent. However, it seems they are fairly active with the best exercises that activate the right the abdomen and which also require stabilization, although further work will do no harm. Instability is the key. If the need to work the obliques to keep your body stable, it is a good result. Closer fitball with feet close together is a good example. You get the oscillations oblique and get a good workout because they automatically try to stabilize your position. Any ab exercise where the legs are raised will also tend to invoke the obliques to work – as you can see from the list below.
Situps. Another key factor in training abs is to ensure that you are not using only the flexor muscles of the hip, the psoas muscles which descend to the groin and are used to flex the hip, leg lift and pull the spine into a curve. You want to work the abdominals and not the hip flexors. The standard sit-ups in which the bending trunk almost vertical is an example. The military situps which stretched hands only reach your knees to 45 degrees of flexion is much better.
High-cons low abs. Can you work different sections of RA independently? Probably not. The rectus abdominis sheath is a unique muscle, and exercises as well as the foot of the captain's chair raise to make you feel as if your lower abdomen will burst, it is not necessarily means that the decrease of AR is recruited exclusively.
Do we need to exercise your abs? And orthopedic biomechanics experts have told us for fiscal years that the transversus abdominis (TA) is crucial for supporting the spine in the exercise. Now that may have changed everything. Read my article on the deep abdominal for more information. In light of what I will not spend much time on the TA, except to say that the use a result of pelvic muscle exercises, like those below, in conjunction with abdominal bracing should provide enough work for the TA. (See Grenier and McGill in the sources.)
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