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腹肌如何分块 - How to partition abdominal muscles

文章目录

一、腹肌如何分块
二、如何练出六块腹肌
三、练腹肌有哪些好处

腹肌如何分块

1、腹肌如何分块

1.1、前外侧群

前外侧群构成腹腔的前外侧壁,包括腹外斜肌、腹内斜肌、腹横肌和腹直肌等。

1.1.1、腹外斜肌

位于腹前外侧壁肌的浅层,为宽阔扁肌,以8个肌齿起自下8个肋骨的外面,与前锯肌、背阔肌的肌齿交错,肌束由外上斜向前内下,后下部肌束止于髂峪前部,其余肌束向内下移行为腱膜,经腹直肌的前面,参与构成腹直肌鞘的前层,至腹正中线终于白线。

1.1.2、腹内斜肌

位于腹外斜肌深面。起自胸腰筋膜、髂峪和腹股沟韧带的外侧1/2,肌束呈扇形,后部肌束几乎垂直上升止于下位3个肋骨。

1.1.3、腹横肌

位于腹内斜肌深面,起自下6个肋软骨的内面、胸腰筋膜、髂嵴和腹股沟韧带的外侧1/3,肌束横行向前延为腱膜,腱膜越过腹直肌后面参与组成腹直肌鞘后层,止于白线。

腹肌如何分块 - How to partition abdominal muscles

1.2、后群

后群有腰大肌和腰方肌,腰大肌将在下肢肌中叙述。

腰方肌,位于腹后壁,在脊柱两侧,其内侧有腰大肌,后方有竖脊肌。起自髂嵴的后部,向上止于第12肋和第1、4腰椎横突,作用是下降和固定第12肋,并使脊柱侧屈。

2、怎么降低体脂率更快见到腹肌

2.1、进行有氧运动

有氧运动向来被人们是减肥的最有效的方法,有氧运动能够调动人全身的肌肉参与活动,并且氧化过程中消耗人体的大量脂肪。

2.2、控制饮食摄入量

要想降低体脂率需要控制每日的摄入量,调整饮食,少吃多餐,例如原本是一日三餐,一次一碗饭,你调整成一日五餐,正餐半碗饭。

2.3、养成良好的生活习惯

很多人体脂率高,肥胖的原因是不健康的生活习惯所导致的,所以想降低体脂率就需要将之前的不好的生活习惯改掉,养成良好的生活作息习惯。

3、六块腹肌和八块腹肌的区别

3.1、肚脐眼位置不同

六块腹肌和八块腹肌的区别其实很好说,就是看肚脐眼的位置。如果你的肚脐眼在第三排腹肌的中间位置,你就是六块腹肌;如果肚脐眼在第三排腹肌的下面位置,你就死八块腹肌。不是说六块腹肌的人没有第四排,而是你正常穿裤子的话,是看不到第四排的,哪怕你肌肉再发达,也只能看到明显的六块腹肌。

腹肌如何分块 - How to partition abdominal muscles

3.2、腹肌大小不同

六块腹肌和八块腹肌还有一个很明显的区别,那就是腹肌的大小不同,六块腹肌的人肌肉块大小是要大于八块的,很简单的道理,腹部同样的大小的面积,一个能显示6块,一个能显示八块,这样大小是不可能一样的,而且八块腹肌会显得小一些。

如何练出六块腹肌

1、动态平板支撑

俯卧于地面,用肘、前臂和脚尖撑地。尽可能收腹向上缓慢移动臀部,此时身体像一座山脉,臀部在最高峰。然后臀部缓慢下落,恢复至开始姿势。注意,下落时臀部不要松弛。这个动作,可以更有效地训练腹部深层肌肉。

2、卷腹

仰卧垫子上,双臂置于胸部或者双手放于耳朵处(同样不要放于头后),膝盖弯曲。躯干慢慢起,要完全靠腹部肌肉发力,大约躯干与地面成30度就可以了。

这个动作的关键之处就是整个背部没有完全离地,因为完全离地会引起背部肌肉的紧张和腰椎压力增加,增加动作幅度不会让6块腹肌得到更快的发展。

3、仰卧两头起

仰卧于平面上,双手放于身体两侧,维持平衡。膝盖和躯干同时抬起,在动作的做高处。双腿自然弯曲,让双手靠近脚踝处,然后身体慢慢下落。这个动作相对比较难,但是当你熟练之后,可以作为常用锻炼动作。

还原时要慢,不要利用重力下落。让双手和脚缓慢回到地面。

腹肌如何分块 - How to partition abdominal muscles

练腹肌有哪些好处

1、练腹肌可有效预防和改善便秘

由于腹肌锻炼通常是通过卷腹的形式实现,而这种姿势有助肠道蠕动,进而帮助排便,起到对便秘的预防。

2、练腹肌能延缓衰老提高寿命

运动可以让人变得更有活力,忘记烦恼,保持平和的心情,也会让人变得更自信,更健康。另外,肌肉健美可从各方面延缓衰老,延长寿命。

3、练腹肌可缓解压力愉悦身心

做腹肌运动的时可刺激内啡肽分泌,缓解精神压力,使人感觉愉快,精神状态也能得到很好的提升,这样也会提高工作和学习。

4、练腹肌能够增强机体免疫力

经常练腹肌可以加强整体身体机能,改善体质,免疫力也会得到增强,最后养成不容易生病的身体。


Article catalogues

1. How should the abdominal muscles be partitioned?
Two, how to train six abdominal muscles
Three, what are the advantages of practicing abdominal muscles?

How to partition abdominal muscles

1. How should the abdominal muscles be partitioned?

1.1, anterolateral group

The anterolateral group constitutes the anterolateral wall of the abdominal cavity, including the external oblique, internal oblique, transverse and rectus abdominis.

1.1.1, external oblique muscle of abdomen

Located in the superficial layer of the anterolateral wall of the abdomen, it is a broad flat muscle. Eight muscular teeth originate from the outside of eight lower ribs, interlace with the teeth of the serratus anterior and latissimus dorsi muscles. The muscle bundles incline from the outside to the inside, the posterior lower muscle bundles stop at the front of the ilium valley, and the rest of the muscle bundles move inward and downward to the anterior layer of the rectus abdominis sheath. The middle line is finally white.

1.1.2, internal oblique muscles

Located on the deep side of the external oblique muscle. From the lateral 1/2 of the thoracolumbar fascia, the ilium and the inguinal ligament, the muscle bundles are fan-shaped, and the posterior muscle bundles almost perpendicularly ascend to the lower ribs.

1.1.3, transversus abdominis

Located on the deep side of the internal oblique muscle, it originates from the inner surface of the lower six costal cartilages, the thoracolumbar fascia, the iliac crest and the lateral part of the inguinal ligament. The fascia extends horizontally to the aponeurosis, and the aponeurosis crosses the back of the rectus abdominis to form the posterior sheath of the rectus abdominis, ending at the white line.

腹肌如何分块 - How to partition abdominal muscles

1.2, post group

The posterior group has the psoas major muscle and the lumbus quadratus muscle. The psoas major muscle will be described in the lower limb muscles.

The quadratus lumber is located on the posterior wall of the abdomen, on both sides of the spine, with psoas major inside the body and vertical spinal muscles behind it. It originates from the posterior part of the iliac crest and ends upward at the 12th rib and the 1st and 4th lumbar vertebral transverse processes. The function is to descend and fix the 12th rib and to make the spinal column flex.

2, how to reduce the body fat rate and see the abdominal muscles faster.

2.1. Aerobics

Aerobic exercise has always been the most effective way to lose weight. Aerobic exercise can mobilize the muscles of the whole body to participate in activities and consume a lot of fat during oxidation.

2.2, control diet intake

To lower your body fat rate, you need to control your daily intake, adjust your diet, and eat fewer meals, such as three meals a day, one bowl of rice, and you adjust to five meals a day and half a bowl of rice for dinner.

2.3. Develop good habits.

Many people have a high body fat rate, obesity is caused by unhealthy lifestyle habits, so want to reduce the body fat rate need to change the bad habits before, develop a good lifestyle habits.

3, the difference between six abdominal muscles and eight abdominal muscles.

3.1. The location of the umbilicus is different.

The difference between the six abdominal muscles and the eight abdominal muscles is actually very good. It is the location of the umbilicus. If your navel is in the middle of the third row, you are six; if the navel is below the third row, you are eight. It's not that people with six abdominal muscles don't have a fourth row, but if you wear pants normally, you can't see the fourth row. Even if you're more muscular, you can only see the obvious six abdominal muscles.

腹肌如何分块 - How to partition abdominal muscles

3.2. The size of the abdominal muscles is different.

Six abdominal muscles and eight abdominal muscles also have a very obvious difference, that is, the size of the abdominal muscles, six abdominal muscles of the human muscle block size is larger than eight, very simple reason, the same abdominal size, one can show six, one can show eight, so the size is impossible to be the same, and eight abdominal muscles will appear Smaller.

How to build six ABS

1, dynamic flat support

Lie prone on the ground and support with your elbow, forearm and toes. Move your hips up and down as fast as you can. At this time, the body is like a mountain range with its hips at its peak. Then the hips slowly fall and return to the starting position. Be careful not to relax your buttocks when you drop. This action can more effectively train abdominal deep muscles.

2, coiling

On a supine cushion, place your arms on your chest or hands on your ears (also not behind your head), and bend your knees. The torso slowly rises, depends entirely on the abdominal muscles, and the trunk is about 30 degrees from the ground.

The key point of this movement is that the whole back is not completely off the ground, because completely off the ground will cause back muscle tension and lumbar vertebral pressure increased, increased range of motion will not allow the six abdominal muscles to develop faster.

3, lying on both ends.

Lie on your back and keep your hands on both sides of the body to maintain balance. The knees and torso should be lifted at the same time, at the height of the action. Bend your legs naturally, keep your hands near your ankles, then slowly fall down. This movement is relatively difficult, but when you are skilled, you can act as a regular exercise.

Restore slowly, do not use gravity to drop. Let hands and feet slowly return to the ground.

腹肌如何分块 - How to partition abdominal muscles

What are the advantages of practicing abdominal muscles?

1, practicing abdominal muscles can effectively prevent and improve constipation.

Because abdominal muscle exercises are usually done by rolling up the abdomen, this position helps the intestinal peristalsis, thereby helping to defecate and prevent constipation.

2, exercise abdominal muscles can delay aging and improve life expectancy.

Exercise can make people more energetic, forget worries, maintain a calm mood, but also make people more confident and healthy. In addition, muscular bodybuilding can delay aging and prolong life span in all aspects.

3, exercise abdominal muscles can relieve stress, pleasure and body and mind.

Doing abdominal muscle exercise can stimulate endorphin secretion, relieve mental stress, make people feel happy, mental state can also be very good to improve, this will also improve work and learning.

4, exercise abdominal muscles can enhance immunity.

Regular abdominal muscle training can strengthen the overall body function, improve physical fitness, immunity will also be strengthened, and eventually develop a body not easily ill.

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