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Abdominal muscle classification
Anterolateral group
The anterolateral group forms the anterior wall of abdominal cavity, including rectus abdominis, oblique abdominal muscle, oblique abdominal muscle and transverse abdominal muscle.
⑴ The rectus abdominis muscle is located on both sides of the midline of the anterior abdominal wall, in the sheath of rectus abdominis muscle, which is a band-shaped muscle with wide upper part and narrow lower part, starting from the pubic symphysis and pubic tubercle, and the muscle bundle ends in front of the sternal xiphoid process and its adjacent costal cartilage. The muscle is divided into multiple abdomens by 3-4 transverse tendons, which are composed of connective tissue and closely combined with the anterior layer of rectus abdominis sheath.
⑵ The external oblique muscle of abdomen is located in the shallow layer of anterolateral abdomen. It is a kind of platysma muscle, which starts from the lower 8 ribs, and the muscle bundle inclines from the back outside to the front inside and down, and some of it ends at the iliac crest, while most of it moves to the aponeurosis of the lateral margin of rectus abdominis. The medial aponeurosis participates in the formation of the anterior wall of rectus abdominis sheath, and the lower edge of aponeurosis curls and thickens between the anterior superior iliac spine and pubic tubercle, forming inguinal ligament. Above the pubic tubercle, the aponeurosis forms a small triangular fissure called superficial inguinal ring (subcutaneous ring).
⑶ The medial oblique muscle is located in the deep surface of the lateral oblique muscle, and most of the muscle bundles are inward and upward, while the lower muscle bundles are inward and downward, and move to the medial oblique aponeurosis at the lateral edge of rectus abdominis. The aponeurosis is divided into anterior layer and posterior layer, which wraps rectus abdominis and participates in the formation of anterior and posterior walls of rectus abdominis sheath. The lower medial part of the aponeurosis and the aponeurosis of transverse abdominis form a joint tendon, which ends at pubis, also known as inguinal falx. The muscle bundle at the lowest part of the internal oblique muscle goes out from the superficial ring of inguinal canal with the spermatic cord and enters the scrotum, wrapping the spermatic cord and testis to become the cremaster muscle.
(4) transverse abdominal muscles? Located in the deep surface of the internal oblique muscle, the muscle bundle moves forward and inward to the aponeurosis of the transverse abdominis muscle at the lateral edge of the rectus abdominis muscle, and participates in the formation of the rectus abdominis muscle sheath. The lowest muscle bundle of transverse abdominis muscle and the lower medial part of its aponeurosis participate in the construction of levator testis and ligament combined tendon respectively.
The role of anterolateral abdominal muscles: * * can protect abdominal organs, reduce abdominal cavity during contraction, increase abdominal pressure to assist defecation, childbirth and vomiting, and make the spine bend and rotate forward.
Quadratus lumborum Houqun
Quadratus lumborum is located in the posterior abdominal wall, on both sides of the spine, with erector spinae at the back, starting from the iliac crest and ending at 12 rib.
Function: make the spine scoliosis.
sheath of rectus abdominis
Wrapping rectus abdominis, the anterior layer consists of outer oblique aponeurosis and inner oblique aponeurosis, and the posterior layer consists of inner oblique aponeurosis and transverse abdominis aponeurosis. 4-5 cm below the umbilicus, the aponeurosis of the internal oblique abdomen and the aponeurosis of the transverse abdominis muscle are transferred to the front of the rectus abdominis muscle to form the anterior sheath layer, so there is no posterior sheath layer, and the posterior part of the rectus abdominis muscle is directly attached to the fascia of the transverse abdominis muscle.
Abdominal fascia
Include superficial fascia, deep fascia and intra-abdominal fascia.
(1) The superficial fascia is one layer in the upper abdomen, and it is divided into shallow and deep layers under the umbilicus. The shallow layer contains fat, which is called fat layer; There are elastic fibers in the deep layer, which are called membrane layer.
⑵ The deep fascia can be layered, covering the surface and deep surface of each muscle in the anterolateral group respectively.
⑶ Intraabdominal fascia is attached to the inner surface of abdominal cavity wall. The name of each fascia is the same as the name of the covered muscle. Among them, the transverse fascia of abdomen has a large range and is attached to the inner surfaces of transverse abdominis, rectus abdominis sheath and rectus abdominis below the semicircular line.
white line
It is composed of three layers of fibers of fascia lata on both sides of the midline, with the top from xiphoid process and the bottom to pubic symphysis, and an umbilical ring in the middle of the white line. Fetal period, umbilical blood vessels pass through, which is also the weak part of abdominal wall, and can form umbilical hernia.
canalis inguinalis
A fissure passing through the spermatic cord of male or the round ligament of female uterus is located in the lower part of anterolateral abdominal wall, inclining from outside to inside, and located above the medial half of inguinal ligament, with a length of about 4.5 cm. The inner orifice of the tube is called the deep ring of inguinal canal (abdominal ring), which is about 65438±0.5cm above the midpoint of inguinal ligament, and it is the protruding orifice of transverse abdominal fascia with spermatic cord or round ligament of uterus. The external orifice of the tube is the superficial ring (subcutaneous ring) of the inguinal canal.
The inguinal canal has four walls. The anterior wall is aponeurosis and internal oblique muscle, the posterior wall is transverse fascia and inguinal falx, the upper wall is the arcuate lower edge of internal oblique muscle and transverse abdominal muscle, and the lower wall is inguinal ligament. Under pathological conditions, if the contents of the abdominal cavity enter the inguinal canal through the deep ring of the inguinal canal, they can also protrude through the shallow ring and fall into the scrotum, which is an indirect inguinal hernia. If it does not pass through the deep ring, but directly protrudes to the shallow ring through the posterior wall of the inguinal canal, it is a direct inguinal hernia.
Abdominal muscle exercise
Air pedal
Lie on your back on the floor with your lower back close to the ground. Put your hands on your head and open your arms. Lift your legs and climb on the bike slowly. Exhale, lift your upper body, touch your left knee with your right elbow, hold your posture for 2 seconds, and then restore. Touch the right knee with the left elbow again, hold it for 2 seconds, and then slowly return to the starting position.
Abdominal roll of fitness ball
Lie flat on the fitness ball, put your feet flat on the ground, put your hands on your head and open your arms. Reduce the chin to the chest, exhale, contract the abdominal muscles, raise the upper body about 45 degrees, hold it for 2 seconds, and then slowly return to the starting position. In order to keep balance, your feet can be separated more. If it is difficult, you can do it with your feet together.
Lift your legs and tuck in your abdomen.
Lie on your back on the floor with your lower back close to the ground. Put your hands on your head and open your arms. Raise your legs at 90 degrees to your upper body, cross your legs, and bend your knees slightly. Exhale, contract the abdominal muscles, lift the upper body, keep the lower back off the ground for 2 seconds, and then slowly return to the starting position. Keep your chin down to your chest.
Load-bearing abdominal roll
First, adjust the pull-down counterweight. Adjust the fulcrum of the rack to the highest position. Kneel on one side of the plane of the gantry.
Load-bearing abdominal roll
Knees are 60- 100cm away from the chassis base, subject to the head not colliding with the chassis. Hold the rope handle behind your head with both hands, keep your arms and legs fixed, hold your chest out, exhale, contract your abdominal muscles, pull down, hold for 2 seconds, lift your upper body, then slowly return to the starting position, and repeat.
sit-up
Once this movement becomes easy for you, try to increase the difficulty and do chest weight-bearing sit-ups
Cross arm abdomen
Cross your arms across your chest, bend your knees and lift your shoulders to your knees. Don't lift your whole back off the ground, just lift your upper body and bend it to your knees. Put it back slowly. Don't touch the ground with your head.
Sit at both ends
Lie flat on the yoga mat, do sitting exercises, lift your feet and touch your toes for about 5 minutes.
Leg elevation
Lie on your back on the yoga mat with your legs straight and raised, and then slowly fall down. 3~5 minutes each time.
Seat training method
Seat weight loss training suitable for office crowd. Sitting on the edge of an armchair, holding the back of the chair with both hands behind your back, feels as if you are going to slide down from the chair. At this time, try to relax your body, bend your back as much as possible, and try to stick your waist on the chair surface.
Then take turns pedaling with your feet. At this time, we must pay attention to relaxing the leg muscles. When exercising, you need one foot to extend downward, the lower the better. As long as you don't touch the ground, the other foot bends upward, and the higher the better. You can also bend your legs up at the same time and then extend them down at the same time. When doing movements, your waist should be as close to the chair surface as possible. These movements need to be practiced in one or two groups every day, and each group should be no less than 20 times.
Men's abdominal muscle exercise
Exercise content A scientific and reasonable abdominal muscle exercise should include the following parts:
① Warm-up time is about 10 minute. The length of warm-up time is mainly marked by body fever and approaching exercise heart rate, which is beneficial to oxygen supply.
② Aerobic exercise, especially for people with big bellies, can reduce abdominal fat and can be used for walking, running or other sports.
(3) abdominal muscle strength exercises, take as many methods as possible.
④ Muscle strength exercises in other parts can be combined with abdominal muscle strength exercises. Exercise related to upper limbs, trunk, buttocks and lower limbs is beneficial to the development of abdominal muscle strength.
⑤ Complete the activity for 5 ~ 10 minutes. When exercising abdominal muscles, you should choose the appropriate exercise mode according to your age, sex and physical condition. From easy to difficult, from unarmed to heavy. Advanced static exercise or unarmed exercise, and then choose weight-bearing exercise or instrument exercise.
For example, do sit-ups, you can do 10 times. The waist-hip ratio of men is greater than or equal to 0.90, and that of women is greater than or equal to 0.85, indicating that there is more abdominal fat accumulation. These people must first lose belly fat. To lose fat, you should do low-intensity aerobic exercise for a few seconds for a long time, then rest for about 1 minute and do it several times in a row.
Isotonic contraction method muscle contraction, muscle length shortened, tension unchanged. For example: unarmed exercise, legs together or apart, doing body flexion, body lateral flexion, rotation and exhibition, hands touching feet or touching the ground as much as possible;
Sit-ups, keep your hips straight or put your head in your hands, stretch your knees or bend your knees. When you get up, your hands or elbows touch your feet or knees on the same side and the opposite side. Both supine leg lifting and supine pedal wheel are isotonic contraction methods.
Isokinetic contraction can shorten the muscle length and keep the contraction speed unchanged. For example, when doing sit-ups, others press their feet with both hands, giving the lower limbs a certain resistance and keeping the contraction speed of the lower limbs unchanged.
Matters needing attention in training
When doing abdominal exercises, we must pay attention to the key points of exercise in order to exercise abdominal muscles best. Let's take a look at the abdominal training points of the fitness sit-up net.
Quantity control: Many people have no quantity control when they exercise. Just blindly exercise, there is no good plan to assist exercise. This is unscientific. When we are in fitness, we must customize a good fitness plan, and let us exercise according to this fitness plan, so as to exercise our bodies most efficiently, save time to the maximum and exercise our abdominal muscles as quickly as possible.
Strength control: when practicing abdominal muscles, keep the abdominal muscles constantly tense during the whole group of movements, and don't let them relax at the beginning or end of the movement. Do each group of movements completely, don't count them, and keep doing them until your abdominal muscles can no longer contract.
Aerobic training: Aerobic training is a necessary supplement to abdominal muscle training. Do it four times a week for 45 minutes each time. Depending on your physical condition, decide whether to increase the time to 60 minutes. Always ask yourself, is this amount a bit too much? If your goal is to develop knife-like abdominal muscles in 9 weeks, it's not too radical.