Everyone wants to have clear abdominal muscles. Clear abdominal lines are not only very beautiful, but also show that your body is in good condition. In order to have clear abdominal lines, it is necessary to understand the basic functions of abdominal muscles. Only in this way can we better find the feeling of abdominal force. Otherwise, blind exercise may not only have no obvious effect on abdominal muscle exercise, but also increase the risk of lumbar injury.

Before exercising abdominal muscles, we should first understand the main distribution of abdominal muscles and their corresponding main functions. Abdominal muscles are mainly divided into rectus abdominis, lateral oblique muscle, medial oblique muscle, and serratus anterior muscle.

Rectus abdominis: It covers our whole abdomen and is a very long muscle. Its main function is to bend the body and pull the sternum towards the pelvis. Extraabdominal oblique muscle: located on both sides of the trunk, its main function is to stabilize and rotate the body. Internal oblique muscle: it is the deep muscle of the abdomen and does not appear on the surface. Serratus anterior and intercostal muscles: both muscles are distributed on the ribs, which is what we often call the shark line. Play a role in stabilizing the ribs. Then, knowing the distribution and basic functional principles of these abdominal muscles, we also need to know that the exercise of abdominal muscles mainly promotes the contraction of abdominal muscles through abdominal rolling and rotating movements to achieve the purpose of exercise. Therefore, according to the various parts of abdominal muscles, the following exercise principles are adopted:

Rectus abdominis: The training of exercising rectus abdominis is a kind of abdominal rolling exercise. Is to pull the chest towards the pelvis (upper abdomen). Or let your pelvis move in the opposite direction to your chest (lower abdomen). These movements are short? Curly? Move, pull the chest and pelvis together.

Segmented rectus abdominis

Extraabdominal oblique muscle: Because the main function of the extraabdominal oblique muscle is stability, we can keep our body stable in all kinds of training at ordinary times, which will make the extraabdominal oblique muscle exercise. There is no need to do too much targeted training for the external oblique muscle, because the larger the external oblique muscle becomes, the thicker the waist looks and the overall proportion of the body will be destroyed. We just need to add some twists and lateral bends in the training to make the muscles firm.

Serratus anterior and intercostal muscles: What do we usually call them? Shark line? . Clear shark lines can make your abdominal muscles more perfect. The main exercise is to contract the muscles, bend the trunk to one side, and press the shoulders and elbows downward and inward. Or increase the turning action when rolling the abdomen, or develop the muscles in this part.

At the same time, it is also important to have obvious abdominal muscles. If the abdominal muscles are developed again, if the body fat is too high, you will not see the abdominal muscles. Therefore, while practicing abdominal muscles, we should pay attention to our body fat and reduce the body fat rate through exercise and reasonable diet.

Here is a set of abdominal muscle training, which can comprehensively exercise our entire abdominal muscle group. Don't miss it if you want to practice abdominal muscles.