Everyone who was picked up at school knows what the abdominal muscles are all about. Physiologists know that this is just a static contraction of the musculature, but for the bullying, it was a natural, instinctive reaction to suddenly being hit in the gut with a fist, a football, a baseball bat, a tennis racket, or, as the case may be , appropriate. a ragged copy of Lord of the Flies, assigned by Mrs. Cormorant, the English teacher.
For anyone involved in athletics or bodybuilding, the abdominal muscles are valuable for athletic performance. In fact, when you do it alone and not in conjunction with any exercise, it actually activates the inner slanted surfaces more than virtually any static or dynamic exercise.
At least this was a group of Japanese scientists. Their findings suggest that adding the brace to your routine could eventually make the most anxious four abdominal muscles stand out and show themselves to the world.
What They Did
The researchers recruited 1
Five of the exercises were static:
- back planks
And five of them were dynamic:
- Back extensions from the bottom
- Back extensions from the bench
What they found
The percentage of peak EMG (EMG expressed as a percentage of maximum nerve drive) during abdominoplasty was much higher for internal obliquity (60%) than for other trunk muscles (rectus abdominis 18%, external) 27% and erector spinae 19%.]
More importantly, the EMG score for the inner obliques was much higher during the tummy tuck than in almost any other static or dynamic exercise.
"These results suggest that abdominal muscle is one of the most effective techniques for inducing greater activation in deeper abdominal muscles, such as the inner shoulder muscles, even compared to dynamic torso flexion exercises. Stretching Movements ",
How to Use This Information
I should not have to tell you that the abdominal muscles, let alone every abdominal exercise, miraculously will not undermine your abs under much fat. However, what can be done for those who are relatively lean but still have no abdominal muscles is to build up the internal inclines so they push the six-pack outward and eventually make it visible.
By supporting during abdominal movements in general, especially on the ground, they become much more effective. In fact, I go so far as to say that most abdominal movements are a waste of time if you are not supported.
Oh yes, abdominal bracing also improves core stability more than what you can do
As suggested in the introductory paragraph, bracing involves merely contracting the entire core. This does not mean to hollow out the core. If anything, you are actually squeezing the entire core with your abdominal muscles. You know you're doing it right when you're actually lying down, feeling your back muscles touching and flattening the floor.
This is also a technique that you can practice at any time while you stand in line latte, lying in front of the TV or brushing your teeth. Just attach the abdominal wall as hard as possible. Do several short, really hard contractions for sets of 10. Then do an advanced contraction to see how long you can hold it. The possible variations of Set, Rep and Tempo are limited only by your imagination.
Large, thick, chunky down training
Made easy from training
- Maeo S1, Takahashi T, Takai Y, Kanehisa H. "Activities of the core muscles during tummy tucking: comparison between muscles and exercises ", J Sports Sci Med. September 1, 2013; 12. (3): 467-74.