When it comes to the abdominal muscles, everyone always thinks of the striking 6/8 abdominal muscles. In fact, this is not comprehensive. Most of the anterior wall, side wall and posterior wall of the abdomen are composed of abdominal muscles, which can be divided into anterior and posterior groups. Abdominal muscle anatomy (a) anterior lateral group The anterior lateral group forms the anterior lateral wall of the abdominal cavity; including the external oblique muscle, the internal oblique muscle, the transverse abdominis muscle, and the rectus abdominis. Role: to jointly protect the abdominal organs and maintain intra-abdominal pressure, to maintain the position of the abdominal organs. When contracted, it can increase abdominal pressure to assist with bowel movements, childbirth, vomiting and coughing. It can also reduce ribs to help exhale, and can make the spine flexion, lateral flexion and rotation. 1. The external oblique muscle, which is a broad flat muscle, is located in the shallow layer of the anterolateral part of the abdomen. The initial part is serrated, starting from the outside of the lower 8 ribs. The muscle bundle is obliquely forward and downward from the outside, and the posterior muscle is The bundle stops at the anterior part of the iliac crest, and the upper central muscle bundle moves inward to the aponeurosis, in front of the rectus abdominis muscle, and participates in the anterior layer of the rectus abdominis sheath, and finally reaches the white line in the midline of the abdomen. 2. The internal oblique muscle is deep in the external oblique muscle. Starting from the lateral 1/2 or 1/3 of the thoracic fascia, iliac crest and inguinal ligament, the muscle bundle is fan-shaped. In the lateral edge of the rectus abdominis, the rectus abdominis is divided into two layers, and the white line is finally in the midline of the abdomen. 3. The web muscle is deep in the deep inside of the abdominal oblique muscle. From the inner surface of the lower 6 costal cartilage, the thoracic and fascia, and the lateral 1/3 of the inguinal ligament, the muscle bundle is transversely forward and extends into the aponeurosis, which constitute the posterior and anterior layers of the rectus sheath. 4. The rectus abdominis muscle is located on both sides of the median line of the anterior wall of the abdomen, and is in the sheath of the rectus abdominis. The full length of the rectus abdominis is divided into a plurality of muscle abdomen by three to four transverse sputum (an eye-catching 6/8 abdominal muscles, which is formed in this way) . The sacral line is connected to the connective tissue and the rectus abdominis. The anterior layer of the sheath is tightly bound and marks the healing of the original sarcomere. Behind the rectus abdominis, the sputum is not obvious, and the posterior layer of the distal rectus sheath is healed, so the posterior rectus muscle is completely free. (2) After the group 1, the psoas muscle In fact, the psoas muscle is strictly not part of the abdominal muscles, but belongs to the part of the iliopsoas muscle. It is a long fusiform muscle, which starts from both sides of the lumbar vertebrae and ends with the diaphragm at the small trochanter of the femur. Lumbar muscles." The iliopsoas is an important hip flexor muscle, which can be hip flexion, which is important for the “lifting leg†movement of running. 2, the waist muscle Located on the posterior wall of the abdomen, on both sides of the spine, there is a erector spinae at the back, which is separated by the middle layer of the thoracolumbar fascia. From the back of the sputum, it stops at the 12th and 1st to 4th lumbar vertebrae. Role: lowering and fixing the 12th rib and making the spine flex. I have practiced so much, or is there a perfect abdominal muscle? The striking 8 abdominal muscles are actually the rectus abdominis. Because the rectus abdominis is located in the shallow layer in the center of the abdomen, it is easy to show the shape and shape of the rectus abdominis. However, abdominal training does not mean that there will be six/eight pieces of abdominal muscles! When your subcutaneous fat is thin enough, the abdominal muscles will show up. So it's very simple. When you think your abdominal muscles are not obvious enough, you don't have to practice your abdominal muscles enough, but your body fat rate may not be low enough. On the contrary, many middle and long-distance runners, although not performing special abdominal muscle training, have already reduced the body fat percentage because of the huge consumption of running, especially the subcutaneous fat in the abdomen, so the abdominal muscles are naturally exposed. In addition, the effect of 8 symmetrical abdominal muscles depends on the stroke on the rectus abdominis (the trace of musculature healing). The number of strokes is usually 3-4 per side, but this is only a statistical probability, and everyone has 腱The number of strokes is not the same. When the human body is less, even if it is half a stroke, it can only say goodbye to 8 perfect abdominal muscles. The strokes are not always horizontally symmetrical as we thought, so the abdominal muscles often seem to be left and right. Symmetric, but don't think that this is a power asymmetry or training problems. Why do you want to practice abdominal muscles, how to practice abdominal muscles? Although running is a leg-based exercise, the role of the abdominal muscles is indispensable. The core muscle group of the body, including the abdominal muscles, plays a role in stabilizing the body's center of gravity and transmitting strength during the movement of the athletes. It plays a pivotal role in the coordination of the upper and lower limbs, and the body posture and motor skills in the movement. And special technical actions play a role in stability and support. If you don't have a strong enough abdominal muscle, you may not be able to easily control your movements, maintain your correct posture, and the movements become inefficient and unstable (such as shaking left and right, ups and downs), not only affecting athletic performance, but also It will put your joints under additional stress and cause injuries. For example, when you need to turn, the abdominal oblique muscles can help you keep your body stable, but if the strength of this part is weak, your knees and ankles will have more strength on the outside or be stretched too much. Therefore, especially for beginners, it is beneficial to add some abdominal muscle training to the running. Traditional flat support, sit-ups and other actions, although can exercise to the abdominal muscles, but the action is relatively simple. If these single actions are carried out for a long time, it may cause an imbalance of power. Here, I have carefully summarized some practical and comprehensive abdominal training exercises for the runners. Please take it well. -1- -2- -3- -4- -5- -6- -7- -8- -9- Pull Handle,Door Pull Handles,Cabinet Pull Handles,Stainless Steel Pull Handles BNF HARDWARE CO., LTD , https://www.bnfhardware.cn
