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Transverse abdominal muscle and other abdominal muscles

Many people want to have a beautiful and slender body. In this case, women imagine a tight waist, and men - a relief press. To achieve the desired effect, it is not enough to train in the hall, you still need to know what exercises you need to perform, and which ones are better to exclude.

Abdominal muscles: anatomy and structure

The muscles of the abdominal press are represented by a straight, external and internal oblique, transverse abdominal muscles. All these (except for the straight line) refer to the muscles of the lateral wall and are located in three layers. The first layer is the outer oblique, the second layer is the inner oblique, the third layer is the transverse abdominal muscle.

All three layers of muscles are flat and wide in shape. Passing to the front wall of the abdomen, form a tendon stretching (aponeurosis). All tendon fibers are intertwined in front and form a white belly line. It starts from the xiphoid process and ends in a lonely fusion.

Outer oblique muscles

Begins on 8 lower ribs with 8 teeth. Fibers begin from the top, from behind and are sent down and forward. This direction coincides with the intercostal muscles.

At the bottom, the posterior tufts are attached to the ilium. The remaining continue in the aponeurosis, which passes through the median line in the opposite direction. Further, the free part of the aponeurosis of the external muscle is turned inwards in the form of a gutter. This part is called the inguinal ligament.

The medial attachment of the inguinal ligament is wrapped to the crest of the pubic bone (forms a lacunar ligament).

Internal oblique muscles

Under the outer braid lies the inner one. The muscle begins with the outer parts of the inguinal ligament and the ilium. The lower beams are arranged almost horizontally and they go forward and downward. Thin beams, separated from the lower ones, descend down the seed cord and are part of the muscle that lifts the testicle. The posterior fascicles are almost vertical, attached to the surface of the lower 3-4 ribs. The remaining bundles become aponeurosis.

Transverse abdominal muscle

It is located deep under the oblique muscles, in front and side of the abdominal wall. The deepest and thinest muscle. Begins from the inside of the lower 6 ribs, the thoracolumbar fascia, the iliac crest and the lateral 2/3 of the inguinal ligament. The direction of the bundles goes horizontally forward, passing into the aponeurosis, simultaneously not reaching the rectus abdominis muscle.

Straight abdominal muscle

It starts from 5-7 ribs and from the xiphoid process, is attached to the pubic bone. A pair, a flat and a long muscle. Across it there are 3-4 tendinous lintels.

Functions of the muscles of the press

The external oblique, cutting from one side, turn the body in the opposite direction. With the fixed position of the pelvis and the tension of the muscle on both sides, the spinal column is bent and the chest is lowered.

The internal obliques, when contracted on one side, turn the body in the same direction.

The transverse abdominal muscle makes the abdominal wall flat and approximates the lower sections of the thorax.

The straight muscle tilts the body forward, participates in lifting the pelvis upwards with the chest fixed.

Intra-abdominal pressure is provided by the tone of the muscles of the abdominal press, as well as the diaphragm, due to which the internal organs are held in the desired position.

Insufficient tone leads to a decrease in pressure, as a consequence, the lowering of the organs under their own weight. Such a shift in the future may lead to serious violations of their functions.

Features of training the muscles of the press

To understand the features of the training process, you need to consider the abdominal muscles. The photo clearly demonstrates what parts of the body you need to perform exercises. What to pay more attention. How to build a workout so that the "cubes" appear, and how to reduce the waist in the volumes.

A thin waist is formed by the outer and inner oblique muscles of the abdomen. The anatomy of the structure of the human body is such that thanks to the muscles it makes it possible to correct the figure without resorting to the services of a surgeon. For example, in order not to allow an increase in the waist in the volume, it is not necessary to abuse the training involving the oblique muscles of the abdomen. The more exercise on them, the thicker the waist.

The transverse abdominal muscle does not participate in twists and inclinations. It works in a static load. A great exercise for training this muscle is the bar.

The rectus muscle of the abdomen is trained by different variants of direct twists. It is through training this muscle that you can strengthen and form the so-called cubes.

Knowing these subtleties, you can adjust the training plan. But it is important to remember that if you work only on the muscles of the press, fat from the stomach will not go away. It is important to perform exercises on all muscle groups and follow the rules. The study of all muscle groups in the training allows you to achieve excellent results in the shortest possible time.

All the measures in the complex will help achieve the desired result, whether it is a thin waist or relief press, recovery after childbirth or muscle strengthening after injury.

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