You won’t be able to build a strong, muscular body without beautiful and strong abdominal muscles. Learn the anatomy and function of the abdominal press to achieve the physique of your dreams.
When people talk about the press, they usually mean “cubes.” On in fact, the abdominal muscles, due to which it manifests itself external relief, located deep inside the body. Now we find out how these muscles work and why they are so important for building beautiful body.
In this article you will find a lot of information about what muscles are. bark, what functions do they perform. You will understand exactly how them well-coordinated work develops strength and endurance in a person, because it is these muscles that enable us to lift heavy weights. Of great importance is the state of the press, so it is necessary correctly compose your workouts, devoting exercises to the press enough time. And in order to succeed, you need to know muscle anatomy, approach this issue from a scientific point of view.
Content
- Abdominal muscle anatomy
- Upper muscles
- Deep layer
- Diaphragm
- Pelvic floor
- Transverse abdominal muscles
- Intermediate layer
- Internal oblique muscles
- Surface layer
- External oblique muscles
- Straight muscles
- Back muscles
- Multiple muscle
- Square muscle of the lower back
- Straightening muscle
- Upper muscles
- The structure of the skeleton in the area of the press
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- Taz
- Lumbar
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- Abdominal muscle function
- Intrathoracic pressure
- Anti extension
- Lateral bends and anti-lateral bends
- Anti turn
- Anti flexion
- Basic exercises for the abdominal muscles
- Exercise # 1 – TRX Loops
- Exercise # 2 – Dead Beetle
- Exercise No. 3 – Pallof Bench Press
- Exercise number 4 – deadlift hand
- Do it in a scientific way!
- Abdominal muscle anatomy
- Upper muscles
- Deep layer
- Diaphragm
- Pelvic floor
- Transverse abdominal muscles
- Intermediate layer
- Internal oblique muscles
- Surface layer
- External oblique muscles
- Straight muscles
- Back muscles
- Multiple muscle
- Square muscle of the lower back
- Straightening muscle
- The structure of the skeleton in the area of the press
- Taz
- Lumbar
- Abdominal muscle function
- Intrathoracic pressure
- Anti extension
- Lateral bends and anti-lateral bends
- Anti turn
- Anti flexion
- Basic exercises for the abdominal muscles
- Exercise # 1 – TRX Loops
- Exercise # 2 – Dead Beetle
- Exercise No. 3 – Pallof Bench Press
- Exercise number 4 – deadlift hand
- Do it in a scientific way!
Abdominal muscle anatomy
Although the abdominal muscles are deep and cannot be seen (in unlike cubes), let’s go to the mirror and carefully consider your stomach.
Upper muscles
These are the abdominal muscles located in the front parts of the abdomen. They consist of three layers: a deep layer, intermediate layer and surface layer.
Deep layer
These three muscles always work together. Due to this and the internal relief of muscles is built. Thanks to the deep to the muscles we can do deadlifts, squats with a barbell and bench presses dumbbell.
Diaphragm
The diaphragm is not involved in performing strength exercises, but it does not detract from its merits. She is very important for breathing. The diaphragm begins in front of the chest, girdles it and converges in the lower back.
Pelvic floor
The pelvic floor consists of muscles located below the level of the pelvis. When you take a deep breath, the diaphragm goes down and the pelvic floor holds your breath. The diaphragm and pelvic floor are the main parts of the body, stabilizing the spine.
Transverse abdominal muscles
The transverse muscles are located slightly below the oblique muscles. They attach stability of the pelvic floor, while maintaining its immobility. Transverse muscles are located directly on the white line of the abdomen – the connective tissue passing exactly in the middle of the body and adjacent to lower back.
Intermediate layer
The intermediate layer is between deep and surface in layers. It consists of several muscles, but the most important is internal oblique.
Internal oblique muscles
These muscles originate from the white line of the abdomen – vertical lines in the middle of the body, and attach to the femur. They are lie perpendicular to the external oblique muscles. Main functions internal obliques are breathing adjustment and rotation torso.
Surface layer
These muscles are familiar to everyone. If you are slim enough, you don’t have large stores of subcutaneous fat – you can even see them. This is true called “press cubes.”
External oblique muscles
The external oblique muscles extend from the chest to the hips. Many of us believe that thanks to these muscles we can rotate and tilting the body is a true statement, but not quite complete. Also the external oblique muscles are muscles of stability and equilibrium.
The external oblique muscles stabilize the position of the pelvis. At some people have a tendency to put forward pelvic over bones, while arching the lower back. This is very harmful: it is created strong pressure on the spine. Thanks to the external oblique muscles, the pelvis restores balance by leaning back and returning to neutral position.
Straight muscles
The rectus muscles begin with the pubic bone. Further places them locations are 5, 6, 7 vertebrae and lower thoracic cells. These areas are separated vertically by the white line of the abdomen. 3-4 layers of connective tissue horizontally. These divisions create 6 or 8 separate abdominal muscles, which we call “cubes of the press.”
Back muscles
The cortex muscles are not only the front muscles, but also the back ones. Important to know what is happening on our backs. We will focus on three specific muscle groups in this section: multiple muscle square muscle of the lower back and the muscle that straightens the spine.
Multiple muscle
The division muscle is a group of small muscles covering 2-4 parts of the back. You will never see them, but they are important because give feedback to the brain about where your body is in space. These muscles also help control your position. the spine.
Square muscle of the lower back
This big muscle goes from the upper thigh to the lower part backs. She is responsible for lateral torso, as well as for prevention of these same inclinations. Square muscle is extremely necessary to control body movements.
Straightening muscle
This muscle group starts from the sacrum and upper thigh and connects to the chest, upper neck, and even the base of the skull. Muscles are important for regulation. movements during squats and deadlifts.
The structure of the skeleton in the area of the press
Often we don’t even think about the importance of bones in our body, focusing all our attention on the muscles. But bones and cartilage joints are crucial for the development of muscle tissue.
Taz
The pelvis has two main movements: forward bend, at which the hips move backward, and the back incline.
Lumbar
The lumbar spine consists of five vertebrae, between the chest and the pelvis. It affects lumbar bend (forward, backward, lateral bends, rotation torso).
How important all these movements can be felt during training: resistance force holds the spine in place, not allows the vertebrae to bend. Lumbar is not very special flexibility, except for tilting forward and backward, so than the more you can control or resist the movement, the your back will be healthier and stronger. And this is the first and, perhaps, the main condition of strength exercises.
Abdominal muscle function
The following are the functions that the core muscles perform. Some of which you probably already know: squats, torso. It turns out that muscle is not just about flexion-extension of body parts. Here are the five main abdominal functions muscle:
Intrathoracic pressure
Take a deep breath and hold your breath. With this aperture begins to exert pressure on the pelvic floor and on the transverse abdominal muscles. This process is so important for conservation fortress of the spine, and also allows us to perform such exercises like squats, deadlifts and various bench presses.
Anti extension
Most people, especially those who have just begun their acquaintance with fitness, believe that the muscles of the press, like the spine, and the back, are given to us only for bending the torso. Now try to lean back? Does not work? This is because our the spine is firmly fixed with direct abdominal and oblique (external and internal) muscles to prevent sagging and curvature.
Lateral bends and anti-lateral bends
The internal and external oblique muscles help us lean in different sides. This is the lateral flexion. In addition, it is oblique muscles, as well as the square muscle of the lower back, perform the function anti-lateral flexion. This is necessary to maintain the spine. in a neutral position, maintaining balance. Imagine you carry a heavy bag. One side of the body takes over the entire load, and makes further movement possible, and another you have to keep your balance so you don’t fall on your side.
Anti turn
Straight abdominal, transverse and oblique (external and internal) muscles responsible for turning the body to the sides. They not only help rotate the body, but also prevent uncontrolled movements, keep the torso upright. This muscle function is very important, especially when lifting weights with one hand.
Anti flexion
Press exercises are a prime example of flexion. Everything we can lean forward – it’s natural. But if you doing squats with a barbell or deadlift, it can be difficult maintain balance and do not fall face down. Thanks abdominal muscles, our torso is able to maintain a position without loading spine.
Basic exercises for the abdominal muscles
Now that we have studied the structure of the bone skeleton and muscles, and also dealt with the biomechanical processes of the muscles of the core, the most time to apply all this knowledge to experience. Here are some basic exercises that do not require special training and allow get the most out of it.
Exercise # 1 – TRX Loops
The TRX simulator is a very effective simulator, doing which you can make yourself a stone press with 6 cubes, and also strengthen your balance. Many people have absolutely untrained lower backs, as it is quite hard to reach a place to work out the muscles. Therefore, they need additional measures to compensate for the stress and create the best balance of the front and rear muscle groups.
The starting position is to stand up straight, fasten the loops on your hands. Exhale, tighten the muscles of the body.
Then vigorously bring your hands in front of you. Watch your back – she must be straight!
This exercise involves direct abdominal, internal, and external abdominal muscles. Actively train the spine, neck and upper back. You can control the power and intensity of movements, which is very convenient.
Exercise # 2 – Dead Beetle
Exercise works well on the abdominal muscles without giving too much load on the lower back.
Lie on your back, hands up. Then lift your foot under angle of 90 degrees and, at the same time, the opposite hand. Little linger in the upper position, return to the starting position. Please note: the back should be firmly pressed to the floor, not need to get up. Try to touch your heel, pull the muscles.
Exercise No. 3 – Pallof Bench Press
This is a wonderful exercise aimed at strengthening oblique abdominal muscles. Allows you to control the rotation of the body in side.
To perform, an expander with a hand grip will be required. A task is to press forward with the block located on the side. Pick up a hilt and start pulling yourself towards you. This is not easy, the resistance force will actively interfere with you. Fine square muscle of the lower back, transverse, internal and external oblique muscles of the abdomen. Hold the handle by the chest seconds 20-30, then return to the starting position.
Exercise number 4 – deadlift hand
Deadlift with one hand is a very useful exercise for strengthening balance. Take one dumbbell, stand straight. Lean forward while holding the dumbbell in one hand and tightening your muscles press. Then return to starting position. Complicate gradually exercise, leaning as low as possible.
Since the weight is on one side, you have to apply maximum effort to maintain balance. Also this exercise perfect for increasing your strengths, development of stamina. The oblique muscles and the square muscle are involved. lower back.
Do it in a scientific way!
The abdominal muscles are very important not only in bodybuilding, but also for general health. They literally link the top and bottom body part together. Do you work out on the simulator, or just want to lift heavy weight, you will equally need to achieving optimal results strong, trained muscles press.