Abdominal wall muscles, abdominal muscles, washboard abs, six-pack, abdominal muscle training
The straight abdominal muscle is the only antagonist long, lower back extension muscles (M. erector spinae). He is for inflection (diffraction) of the Spine responsible. This applies to all movements in which the upper body is bent forward, and the same applies to the straightening of the upper body in the supine position. The oblique ones lying to the side of the straight abdominal muscle Abdominal muscles (M. obliquus externus abdominis and M. obliquus internus abdominis) are responsible for rotational movements of the upper body. These muscles are used in sports such as tennis or athletic throwing disciplines are particularly challenged. The internal oblique muscles are almost perpendicular to the external oblique muscles, which means that as the internal obliques contract, the external obliques are stretched and vice versa. Well-developed abdominal muscles are just as important as a trained back and should be included in every training plan.
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Abdominal muscles
You can find an overview of all Dr-Gumpert images at: medical illustrations
$config[ads_text2] not foundThe abdominal muscle training should always be done alternately with the back training. This applies to all agonists and antagonists.
The following is a list of the individual exercises:
Read more on the subject at: Training the abdominal muscles
For effective exercises with pictures, see Washboard abs exercises. 3-5 such exercises are enough to effectively strengthen your abdominal muscles. These exercises should then be done 3 times a week with 3 sets of 15 repetitions.
Many do not have the time to go to a gym and train there in everyday life. They are ideal for training the abdominal muscles simple but effective exercises to do at home on.
The following exercise strengthens the lateral and oblique abdominal muscles:
The twisted crunch: You can use a fitness mat or sleeping mat as a base so that you do not lie on the hard floor. The starting position is on your back on the mat, your arms are crossed behind your head and your legs are stretched parallel and perpendicular to the floor. Now the upper body is slowly raised and turned to the right. This process is carried out up to the limit of mobility. Hold there briefly and then put your upper body back down slowly and in a controlled manner on the floor. Now the same game starts over, with the exception that the upper body is now turned to the left. This exercise should eight to twelve times per page be performed to provide a good training stimulus for the muscles.
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$config[ads_text3] not foundThe crunch with arms outstretched: This exercise trains the upper and lower abdominal muscles and works in principle like the twisted crunch. However, the arms are stretched over the head and the upper body is only lifted up and not twisted to the side during the crunch with the arms extended. Again, the number of repetitions is eight to twelve repetitions.
The roller: This exercise also serves to strengthen the straight abdominal muscles. The starting position is lying on your back with your legs drawn up. The angle should be a little less than 90 degrees and the shins should roughly point towards the ceiling. Now place both hands on your thighs at knee level and lift your upper body. The upper body is put down again after a short holding phase, but the head remains raised throughout the exercise. This process should 15 times be performed. With three units per week, you will quickly see noticeable success.
Combination exercise: Be in this exercise all parts of the abdominal muscles included in the training. This combination exercise starts lying on your back. The hands are under the buttocks and the legs are slightly bent. Now there are four exercise steps that can be swapped around in any order. As a first step, the legs are stretched vertically upwards for eight seconds and held. The second step is to ride an air bike with your legs. This step can be carried out, for example, 30 seconds, shorter or longer. For step three, the arms are now stretched sideways away from the body and placed on the floor. The legs are bent over the pelvis and held in the air. Now the legs are first tilted to the left and then to the right. Then the legs are stretched up and forward and slowly lowered to just above the floor and then put down completely after a short break. Step four requires five crunches in which the heels are to be pressed hip-width apart and the hands are to be brought to the temples.
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In some cases, the abdominal muscles can be injured, especially if they are overused. This can e.g. happen with excessive exercise. Then you can have a strong aching also Abdominal muscle strains or even one Torn muscle fiber in the abdomen arise.
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