Starting Wage For A Occupa

.... Today we talk about abs!

Hello everyone! Here I am with the first of series of items that I promised you.
(If you want to skip the anatomic and get straight to the exercises, click on "more information " box at the bottom of the post.)

exercises that aim to develop the abs are endless ... but not all are correct! We are a small

Anatomy (rose water), but you must forgive me for you to understand the speech.

The major muscles of the abdomen are

- the rectus abdominis (the turtle for instance) that is superficial (ie, near the skin surface)

- the oblique external and internal (located more in depth). They are located on either side of the trunk and running for the most part obliquely

- the transverse: expiratory muscle (activated during expiration) crosses, in fact, across the abdomen (the last six ribs, the inner lip of the iliac crest, the anterior superior iliac spine and inguinal ligament alla'aponeurosi the top of the linea alba, thin fibrous band situated in the middle portion of the rectus abdominis).

However, there are at least two other muscles that for one reason or another come into play during the exercise the abs (excluding for a moment the muscles of the cervical spine):

- the perineum: a part of the wall pelvic and must be contracted during the year if you want to retain some features of the stretch (to prevent future urinary incontinence can occur, for example) because it ensures the functioning of the anal sphincters and bladder and supports the organs pelvic

- the ileo-psoas: in fact be considered as two distinct muscles, the psoas major and the ilium. This muscle is the most powerful flexor of the thigh on the trunk and the abdominal muscles during exercise, should be avoided or at least inhibit its contraction. It is part of the vertebrae T12 and L1 L2 L3 L4 then across the lower back!

Here are some images from the site http://www.bartleby.com allowing you to see where the muscles of which I spoke. The names are not in Latin but in Italian, but you understand!

Here you can see the external oblique (with around the back muscles and the pectoralis major)

The internal oblique

The transverse and the rectum of 'abdomen

The perineum.

After this brief introduction in the year when we talk about anatomy:

as it should be done?

It starts from the supine position with legs bent (1), the hands clasped behind his head (in this way increases the resistance of the lever, so the exercise is more intense than running with his arms along the body, but the muscles of the cervical spine are less hold the neck if requested). You make a

retroversion of the pelvis (which defeats the movement through space that exists between the lumbar region and the pad through a rotation of the pelvis made with the contraction of the abdomen, perineum and the buttocks slightly exhalation) ( 2)

(1)

(2) Continuing

exhalation, lift your shoulders and neck, keeping his head resting on her hands and the distance of a tennis ball between your chin and sternum (3)

(3)

This is the basic exercise, the easier it is no contraindications (except where the person has problems of hiatal hernia, inguinal or any other disease in the abdomen). It can also be made by crossing the shoulder on the opposite knee to work the obliques more: I said "shoulder" is not by chance! You do not have groped to reach the knee with the elbow (4) but you should try to raise the opposite shoulder to the knee and to maintain a certain alignment of the cervical spine (5)

(4) NO!

(5);)

There are also many variations that can be made after having acquired some training: with your legs bent raised, raised tense etc ... The important thing is not move my legs over the line of the basin (ie towards the floor) because in this case, particularly if you are not trained (and I speak of a workout as an athlete) can not control the action of the psoas which overstress the lumbar spine (where you enter) by trigger lower back pain!

Another important thing is to keep your belly button inward , as I always say, "sucked the navel!" Why? To prevent the transversus abdominis muscle becomes hypertrophied (increased volume) and to form the ugly "of the muscle belly," I do not know if you have this:)

Good! I hope not to have too bored, see you soon in the next post!!