Many people want "six-pack ABS" or "mermaid line vest line", but you have to know what they mean first. Only by knowing the composition and function of abdominal muscles can we carry out targeted training.
Abdominal muscles are divided into internal oblique muscle, external oblique muscle, transverse abdominal muscle and rectus abdominis.
The "six-pack abdominal muscles" we have been talking about actually refers to the rectus abdominis; Commonly known as "mermaid line", it is the external oblique muscle of abdomen.
Abdominal muscle training action
Abdominal muscles, like any other muscles, will thicken only if you exercise. Of course, you can't see much body fat.
1. rectus abdominis
The "six-pack abdominal muscles" we have been talking about are actually rectus abdominis. Between the chest and pelvis, there are two functions of "bending forward" and "lifting the pelvis". When training rectus abdominis, it is difficult to train only the upper half or the lower half in isolation, because the whole rectus abdominis is contracting and exerting force.
Training actions: belly rolling, supine leg lifting
(Source Network)
2. Transverse abdominal muscles
Below rectus abdominis, the deepest part of the abdomen. Abdominal muscle training usually doesn't and doesn't need to use transverse abdominis, but its importance can't be ignored: it not only determines the appearance of the middle part of your torso, but also helps to control abdominal contraction, which plays a vital role in the stability and acceleration of various sports.
Training action: flat support, side flat support
(Source Network)
3. Abdominal oblique muscle
Abdominal oblique muscle is divided into external oblique muscle and internal oblique muscle, which are located on both sides of the body. Extraabdominal oblique muscle, commonly known as "mermaid line", assists trunk flexion and extension and trunk rotation; The medial oblique muscle is a "V" type opposite to the lateral oblique muscle.
Training movements: Russian rotation, cycling, belly roll, upright lateral flexion, V-shaped from both ends, alternating lateral touch.
Hope to adopt. Thank you.