You can not imagine how easy it is to do the press plane and relief! I explain everything is simple and affordable. Gland in the exercises at the press - is a technique of their performance. If you swing the press and have not achieved the result, it means you are doing the exercises in violation of art.
Just a couple of words from the theory of matter that you understand what simplicity and complexity at the same time work with abdominal muscles .
It looks like the upper layers of the abdominal muscles.
Abdominal muscles extends from the chest to the white line and the pelvic bones. They are involved in flexion and side torso in breathing, create abdominal pressure, important for fixation of the abdominal cavity, urinating, childbirth, etc.
Atnagonistami abdominal muscles They are back muscles. Antagonists called muscles that perform work in opposite trajectory. For example, bending the body forward and lateral tilt of the body (knees and shoulders convergence) prevent back muscles, as do the work on the extension of the body.
This diagram shows the very important not deep abdominis - The diaphragm. This muscle dome, which will share the thoracic and abdominal cavity. Is honored pivotal role in the act of breathing and the establishment of intra-abdominal pressure.
For a beautiful flat press relief is necessary to develop all these layers of muscles. Most people do the exercises only to direct and oblique abdominal muscles. Thus developed external muscles "stick" because deep muscles are weak, underdeveloped and sag is not coping with intra-abdominal pressure. Thus, the weakness of the transversus abdominis is the root cause of the sagging. This muscle is engaged solely in the strict performance of the correct technology implementation exercises for the press .
| Photo by Dmitry Lomov |
Besides that, abdominal exercises often perform to the utmost correctly, thus not achieving even outside of the abdominal muscles. In terms of biomechanics "wrong" means that abdominal exercises back muscles are utilized, ie antagonists thus the load is removed from the abdominal muscles.
Composition muscle on his stomach (and shin) is that they are carrying the increased load during all movements of the body, the so-called consist mainly of "White" fibers (there are "red" and "mixed" types of fibers). "White" muscle fibers tend to increase when the load of high intensity. When the same load of medium intensity, these muscle gain without increasing the volume of the tone.
Developing muscle, we are developing their physiological functions. Taking into account the physiology and function of the abdominal muscles, we need to develop them to their proper biomechanical motion path at an optimal intensity of exercise and breathing, the best way to get involved in the work of all the muscles of the abdomen. All very simple.
How to do it? I explain simply and affordably. In the next post in the coming days.
Love yourself.
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