Fitness and Health

The abdominal cavity filled with a wide range of organs of extreme importance in many physiological functions, is limited by four walls muscles: diaphragm (top), muscles of the perineum (bottom), psoas-iliac and square flaps (rear) and wall abdominal (anterolateral).

The latter are perhaps the muscle group over which the greatest number and variety of exercises, both from well-trained athlete, or the sedentary individual who decides to start a program of physical training, or just exercising your body a bit.

We are regularly bombarded with exercises claiming its importance to tone and strengthen abdominal muscles, but we know that many of these exercises are insufficient and ineffective.

Regardless of the objectives and the goodwill of those who use them or send use, the reality is that some of these exercises end up predominantly ask other muscle groups than those of the abdominal wall or, worse, harming their own health and wellbeing the individual.
abdominal-core-abs-fitness

Just a clarification more accurate and made aware of the characteristics of muscles in this region and how they act on different aspects of the movement, and allow the athlete to the professional / practitioner intervene in a more conscious way.

In a second part will address aspects of anatomical and functional nature we deem necessary to, in the 2nd half, we can better understand how we have and give accurate, helpful guidelines and exercises for abdominal training.

In addition, several myths and misconceptions about abdominal training will be dissipated.

Abdominal anatomy

Anatomically characterize a muscle means to describe the set of structural characteristics which determine their functional potential. There are some important aspects to know every muscle, that given the tenor of the article is not practical shall go to be addressed, which are:

- The points of origin and insertion of the muscle;

- Its shape;

- The orientation of muscle fibers;

- The number of crossing joints;

- The positioning of the muscle for these joints.

There are four muscles that form the abdominal wall: the Straight Abdominal the Great Oblique, Small Oblique and Transverse.

These muscles completely coat the wall with a network of muscle fibers oriented almost in all directions.
anatomy of abdominal-muscle-fitness-Large Straight – Muscle along with inserts above the 5th, 6th and 7th rib and the lower end of the sternum, the fibers are oriented vertically inserting inferiorly, the pubis.

Key actions: trunk flexion and retroversion of the basin

Large Oblique – muscle that inserts superiorly off the last eight ribs, then the fibers are directed obliquely forward and downward, forming part of the iliac crest and pubis.

Key actions: Participates in flexion (bilateral contraction), rotation (on the opposite side to the Great slant that contracts) and lateral flexion (toward the Great oblique contracted). It also makes the retroversion of the basin.

Small Bevel – Muscle wide with inserts similar to the Great oblique, but whose fibers are oriented perpendicular to this muscle. Inserts superiorly in the last four ribs, the fibers are directed obliquely backward and downward, forming part of the iliac crest and crural arch. Previously continues for a aponeurosis passing either in front or behind the Great rectum.

Key actions: Participates in the rotation (to the opposite side of the small oblique contracted), lateral flexion (toward the Small oblique contracted) and flexion (bilateral contraction). It also makes the retroversion of the basin.

Transverse – Muscle off, falls later in the lumbar vertebrae. Its fibers are directed horizontally forward, adhering to the iliac crest and costal cartilages. The two form an elastic strap Transverse deep, horizontally disposed surrounding the abdominal organs.

Key actions: Important in inspiration and expiration, and the main responsible for the maintenance of an adequate intra-abdominal pressure.

Shares in the Trunk

Flexion

The Great Recto is identified as the main trunk flexor and powerful.

The Great and Small Oblique, the orientation of the fibers, this ancillary action.

Lateral flexion

Contraction of the rectus abdominus and the same side of the small slant, and the joint action of other muscle groups, in particular the square of the loins, the great mass and Psoas common produce the movement of lateral flexion of the spine, particularly in the lumbar and back.

Rotation

The rotation of the trunk is the responsibility of the Large and Small oblique muscles. The rotation of the body is achieved by a joint action of Great oblique on one side with the Small oblique side.

musculos_corpo-fitness-abdominal fixation of the basin (the entire structure Core)

As we will see now and then most of the flexor muscles of the thigh have their origins in the antero-lateral portion of the basin.

For the contraction is more effective in bending of the thigh is necessary to fix its origin, which is achieved by maintaining the basin retroversion, it is possible by the contraction of the abdominal wall together (with particular emphasis on the bottom of Large rectum).

Flexors of the thigh

The flexors of the thigh are: iliopsoas, quadriceps Recto earlier, the Tensor Fascia Lata and Stitcher (though the four can participate in trunk flexion, are the first two that undoubtedly participate more).

The origin of these muscles is located in the basin bone, except the Great Psoas (portion of the iliopsoas) which originates in the lumbar spine. The insert is located in the femur (Psoas) and the tibia (Straight previous quadriceps).

Considering the action of these muscles with origin and insertion reversed, we find that conditions have to perform the bending approach to the lumbar spine of the pelvis, the lower limb.