One Action, Three Adjustments, Blast Your Entire Rectus Abdominis
Hello everyone! This is Tommy Fitness. Today we will talk about the training of the abdomen.
The plank-style abdomen is a pursuit of many fitness friends. In order to build a good abdomen, many friends choose to learn as many abdominal training actions as possible. In fact, there is a basic action, as long as you adjust the position of your head and neck, you can train our entire abdominal rectus abdominis. This action is the well-known curl-up. Why adjusting the position of the head and neck can train the abdominal rectus abdominis? How to adjust the position of the head and neck? Let's continue to scroll down.
The abdominal rectus abdominis is the most forward piece of muscle on the anterior abdominal wall, originating from the iliac crest, iliac spine and iliac spine joint, ending on the 5th-7th rib soft cartilage, rib cartilage and sternum xyphoid process, divided into two by the horizontal tendon, namely the white line of the abdominal rectus abdominis. The abdominal rectus abdominis is divided into blocks by the horizontal tendon, which is what we usually call several sections of abdominal muscles. The abdominal rectus abdominis is divided into blocks by the tendon, which is for corresponding with the multi-split muscle of the back and waist as it allows the trunk to move in segments, saves energy and reduces the pressure on the waist when bending over.
For example, when we lift a cup from the edge of a stool, we only need to exert force with the upper two muscles to bend over 30 degrees, instead of exerting force with the entire abdominal rectus abdominis. This saves energy and avoids putting more pressure on the lumbar spine.
Different angles of bending over, the abdominal rectus abdominis segmentally contracts and stretches,
The curl-up action is the function of the abdominal rectus abdominis lower fixed trunk flexion. Most people think that curl-up can only train the upper abdomen, cannot train the middle abdomen, especially the lower abdomen.In fact, this action, as long as we adjust the position of our cervical spine, we can train our middle abdomen and lower abdomen, and the effect is very good.In a normal curl-up, we often encounter two problems, one is that many friends curl up for a while and their necks hurt, and the second is that some friends, in order to achieve a better abdominal muscle training effect, choose to put a weight plate behind their heads or in front of their chest, which easily presses their necks or suffocates them. In fact, by adjusting the head and neck, we can avoid neck soreness and also utilize our own weight to achieve the effect of putting a weight plate.
Adjusting the action
:Supine hip flexion and knee flexion, hands holding head flat on the pad. Slightly contract the chin,
Move your fingers forward to push the head, but the relative position between the hand and the head remains unchanged (very very important).Breathe in without movement, exhale abdominal muscles to exert force to move the upper body away from the shoulder blade and let the shoulder blade leave the pad.Pay attention to the upper body rising process, the position of the hand and head always remain unchanged, the hand elbow cannot be horizontally inward to clamp the head, need to hand elbow always maintain the open state, and hand head always maintain the confrontation.This hand head confrontation, is equivalent to increasing the resistance of the curl-up, to achieve the effect of putting a weight plate.The second adjustment: middle abdominal trainingThe training of the middle abdomen only needs to adjust the position of the head and neck to raise the chin slightly.
This makes the cervical spine perform a posterior extension, while promoting the thoracic spine to perform a posterior extension. We usually curl up with the thoracic spine flexion, now let the upper part of the thoracic spine perform an extension, then perform the action, the abdominal rectus abdominis starts from the middle abdomen.
Adjusting the action:Supine hip flexion and knee flexion, hands holding head flat on the pad.
Raise the chin slightly, move your fingers forward to push the head, but the relative position between the hand and the head remains unchanged. Breathe in without movement, exhale abdominal muscles to exert force to move the upper body away from the shoulder blade and let the shoulder blade leave the pad. Pay attention to the upper body rising process, the position of the hand and head always remain unchanged, the hand elbow cannot be horizontally inward to clamp the head, need to hand elbow always maintain the open state, and hand head always maintain the confrontation.The third adjustment: lower abdominal trainingThe principle of training the lower abdomen is the same as the principle of training the middle abdomen, we just need to raise the chin further upwardsIncrease the angle of cervical posterior extension, promote the thoracic spine to be in a posterior extension position, then perform this action, the thoracic spine cannot be flexed, so the lower abdomen will pull the waist first to do flexion, so the abdominal muscles in the middle and upper parts become the lower abdomen, so we can train our lower abdomen, at the same time, we can also avoid the problems of neck pain in the curl-up training.Adjusting the action:
Supine hip flexion and knee flexion, hands holding head flat on the pad.
Raise the chin further, move your fingers forward to push the head, but the relative position between the hand and the head remains unchanged. Breathe in without movement, exhale abdominal muscles to exert force to move the upper body away from the shoulder blade and let the shoulder blade leave the pad. Pay attention to the upper body rising process, the position of the hand and head always remain unchanged, the hand elbow cannot be horizontally inward to clamp the head, need to hand elbow always maintain the open state, and hand head always maintain the confrontation. This action requires the lower abdomen to use a lot of force, because in this case, the resistance facing the lower abdomen is more than when training the middle and upper abdomen. Many people cannot perform this action because their upper abdomen is very strong, but their lower abdomen is weak. If you can perfectly complete this action, your lower abdominal training will be twice as painful and effective.Summary:
The training effect of actively exerting force of the abdominal muscles is better than the passive squeezing effect of the abdominal muscles. By using the tendon split of the abdominal rectus abdominis to allow the trunk to move in segments, by adjusting the position of the head and neck, we can segmentally train the entire abdominal rectus abdominis,That is, we can train two sections of our abdominal muscles, whichever section is weaker, we can train it, at the same time, we can also prevent the problems of neck pain in the curl-up training. In addition,
When performing the curl-up action, the pelvis serves as the base of the abdominal muscles, it is necessary to stabilize the pelvis as the base, otherwise it will affect the abdominal muscle training effect or even cause waist pain.
If you are still troubled by not being able to train the lower abdomen, still worried about the unevenness of the abdominal muscles, quickly try the adjustments in the article!Okay, today's sharing is over. Pay attention to Tommy Fitness, leave a message below on the problems you encounter in your fitness exercises, and we will see you in the next article.#My eyes look at spring#
