Exercises for abdominal muscles, a training program for a six-pack, abs diet …. All that you already have at your fingertips. Let’s try to bite on the other side. What do you know about such. Rectus abdominis, the muscle belly simple? See how big you up – not only in theory.
Again on abdominal muscles … Why you is not surprising, is not it? Maybe that’s why more than 1.2 million people are looking for information about them every month on Google alone. But this time we mean something more than six elegantly sculpted ankles, which will szpanował on the beach.
Your “grater” is really a muscle, the rectus abdominis, the rectus abdominis, which gives a nice practiced eye effect. This is simply because it is traversed by tendons. The muscles on the sides of the trunk also include as part of the abdomen.
Your abdominal obliques, internal and external, to help in bending the torso and are responsible for its rotation. If all this is new to you, read you another 10 unknown facts about the abdominal muscles.
1. You do not have them practice every day
Daily murderous abdominal workout in sweat despite appearances, is not you closer to the desired effect, on the contrary – can cause overtraining muscles. “Many people are exaggerating.
Exercise abdominal muscles 7 times a week and do not give them even a day to recuperate. They do not exercise muscles, they destroy them “- explained coach Jim White Jim White Fitness
2. Exercises for abdominal muscles are not enough
It is important to combine training and try different options. A study published in the journal “Journal of Strength and Conditioning Research” showed that routine exercises to strengthen the body does not help to subtract a few centimeters in your waist.
When the subjects performed ochotniccy 7 of exercise five times a week had a stronger abdominal muscles, but they got rid of excess weight or centimeters in the waist. Finally, you could remove the shirt proudly – you have to train all the major muscle groups, doing cardio workouts and eat less and healthier.
3. You want a stronger stomach? Start with a strong back
The abdominal muscles are the star beach show, so think about your back as supporting actors. As for the waist, it is the lower back is as important a factor as fat on your stomach.
Strengthening and better sculpture’s lower back muscles will make your waist will look thinner. In addition, a strong back will make you able to perform all the exercises for abdominal muscles without worrying about injuries.
You can not just focus on your six-pack. A perfect example is when bodybuilders focus mainly on the quadriceps muscles of the thighs, hamstrings neglecting – the excessive growth often leads to injuries tendons.
Do not underestimate the other party, and your training will be more effective and safer.
4. Some exercises are more effective
Gyms tempt your future clubbers wonderful sculpture of the abdomen from time immemorial. Research commissioned by the American Council of Exercise has shown that the vast majority of movements involving the muscles “radiator” you can do at home with a really small amount of equipment.
The researchers checked how the muscles are involved in the 13 most popular, basic exercises for abdominal muscles. Crunches with exercise bike, lifting his knees on the arms and crunches on the ball were selected as the best, engaging, respectively 148, 112 and 39 percent stronger abdominal muscles than traditional crunches.
5. Some exercise is not worth doing
The same study emerged the losers in the category of best exercise for six. Ab Rocker and exercises on the abdomen of a rubber least fallen by engaging the abdominal muscles by 8 and less than 79 percent of the bellies.
6. You have more fat than you see in the mirror
There are two types of fat: subcutaneous and internal. The first one actually sits under the skin all over your body, and the second is overgrown internal organs: heart, liver and other vital organs. Subcutaneous fat you can grasp between the fingers, but this can only measure internal testing CT scan or magnetic resonance imaging.
7. Fat uneven tłuszczowi
Visceral fat is not only harder to detect, but also more dangerous. This type of fat produces substances that can damage the heart and blood vessels and can interfere with the body’s ability to use insulin.
This leads to a really serious health problems, when we add the fat from the abdomen, which much can increase the risk of stroke, hypertension, type 2 diabetes, metabolic syndrome, sleep apnea, some cancers and heart disease.
A study published in “Circulation: Journal of the American Heart Association,” proved that visceral fat has a greater impact on the health of the cardiovascular system of women older than obesity itself.
Visceral fat may also have an impact on mental health: Kaiser Permanente researchers compared people with different levels of obesity. Those who had the most visceral fat were 145% more likely to develop dementia than study participants with his less.
8. Obesity can cause osteoporosis
Since it has been shown that women with underweight risk of osteoporosis is higher, it was assumed that the heavier you are, the healthier your bones. But recent studies presented at the General Meeting of the Radiological Society of North America suggest something else.
The researchers found that visceral fat is associated with a decrease in bone mineral density in obese. Subcutaneous fat showed no such effect on the state of our bones.
9. The abdominal muscles are built in the kitchen
A study published in the journal “Diabetes Care” has shown that diets high in monounsaturated fat may actually prevent weight gain, and more specifically the accumulation of visceral fat.
Foods such as avocados, nuts and olive oil, are rich in these acids, which are also known for its property to lower LDL cholesterol levels.
10. Strong stomach protects against injuries
Studies in the US Army soldiers tied strong abdominal muscles with an increased resistance to injury. Specialists watch actions of 120 soldiers within the annual cycle of training in the field.
Those who were able to do the most sit-ups in two minutes (over 70) during the first performance tests were 5 times less likely to be injured lower body (and lower back) than those who performed 50 or fewer crunches.
Studies that have been taken under the microscope other muscle groups did not show a similar regularity, so neither the pump nor the gear does not give such protection against injuries, which ensures strong muscles of the body, and stabilizers.