The abdominal muscles in everyone's mouth generally refer to rectus abdominis. 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 wide at the top and narrow at the bottom, starting from the pubic symphysis and pubic protuberance, and the muscle bundle ends in front of the sternal xiphoid process and the 5th and 7th costal cartilage. The whole length of the muscle is divided into several muscle ventrals by 3 or 4 transverse tendons.
It is impossible for a person with only three tendons to have eight muscles through intensive exercise, but whether it is eight or six abdominal muscles, it has no effect on the function of abdominal muscles. The tendon is closely combined with the anterior layer of rectus abdominis sheath, but the tendon behind rectus abdominis muscle is not obvious and does not heal with the posterior layer of rectus abdominis sheath, so the rectus abdominis muscle is free behind.
Abdominal muscles are an important part of human connective tissue, including rectus abdominis, oblique abdominis, oblique abdominis and transverse abdominis. When they contract, they can bend and rotate the trunk to prevent the pelvis from leaning forward. Abdominal muscles also play an important role in the activity and stability of lumbar spine, and can also control the activity of pelvis and spine.
Extended data:
How can I develop my abdominal muscles?
1, frequency
Exercise your abdominal muscles every other day. Although many people do hundreds of sit-ups at a time, it is still recommended to choose 2 14 exercises that are most effective for them, and only do three groups, 30 to 50 times in each group, and each group should be completely exhausted.
2. Weight
It is suggested that tension and control should be used instead of weight bearing, and external weight should be tightened with thoughts to stimulate abdominal muscles.
3. The status is correct
When practicing abdominal muscles, keep the whole group of abdominal muscles constantly tense, and don't let the abdominal muscles relax at the beginning or end of the action. Always be completely exhausted, and each group should be completely exhausted. Don't count the times, and keep doing it until your abdominal muscles can no longer contract.
4, hanging legs.
Pay attention to avoid shaking, tighten your body and control your speed. In order to stimulate the intercostal muscles, the knees turn left and right, which also exercises the abdominal oblique muscles. The key to correct leg lifting is to extend your hips slightly forward. The movement speed varies from person to person, but it is necessary to ensure that the leg release process is slow. If you find it difficult to straighten your legs completely, you can bend your knees to do it. When the abdominal muscles become strong, then gradually straighten your legs and do it.
5. Sit down and lift your legs.
This action can better stimulate the lower part of abdominal muscles. Sit on the edge of the bench, stretch your legs forward and down, lean back about 10 degrees, grasp the edge of the bench and keep your body balanced. Don't bend your knees, lift your legs. Until the toes are parallel to the eyes, the control force, control force and tension are very important in the whole movement, and a slight negligence may lead to lower back injury.
6. Sit-ups
The initial posture is supine position on the flat mat or supine position on the inclined plate with head up. Hold the fixed object at the back of the head with both hands, contract the abdominal muscles when the whole body is straightened, and bend the legs that remain straight upward as much as possible. Hold it for a second, and then let your legs fall back slowly. Breathing method Inhale when your legs are bent upward, and exhale when you fall backward.
References:
Baidu encyclopedia-abdominal muscles
People's Network-How can I develop my abdominal muscles?