abdominals anatomy
Multi Dimensional Abdominal Training
In some of my previous articles, I wrote about why it is necessary to change programs frequently ab to avoid muscle adaptation, repetitive pattern overload injury, muscle imbalance and, of course, boredom!. But those are not the only reasons you need exercise variety.
The roles of abdominal and core muscles are so numerous, so varied and so complex that entire books have been writings on functional anatomy and kinesiology without scratching the surface.
What this means to you is that since there are more actions and functions of the abdominal and the kernel than any other body part, there are more possible exercises you can do for the abs and core than any other body part.
With literally hundreds of ab and core exercises to choose from, the irony is that most people are still doing the exercises that revolve around only a few exercises such as crunches, squats, leg raises and maybe some ab machines …
This is what I call "training in one dimension" … and that can mean "problems"
Dimensional training leads not only to progress plateaus and muscle adaptation, but also lack of participation of all the functions of the central region, to strengthen the background on all planes of motion, or to develop good liaison with the neurological muscle.
The end result is muscle weakness, muscle imbalances, injuries, an area of lower abdominal distension and / or a middle section and not so impressive.
A suitable program allows training progression every muscle in its central region in all its dimensions. " These dimensions are:
Flexion, extension, stabilization, rotation, lateral flexion, prone, supine, sitting, standing, quadruped, stable, unstable
One way to enter a new "dimension" of abdominal training is to start using a Swiss ball – also known as a stability ball because that a ball is an unstable surface. Training on an unstable surface flips the switch on the nervous system and activates the stabilizing muscles that are weak in most people due to sit at a desk all day and / or make the training of excess equipment.
I realize if you are not familiar with the Swiss ball and training base, some of these exercises may seem odd or even "weird" at first.
It possible to see the photos and say, 'David, I think rather "running down a beach ball than training."
Yup … that's what many people said … until the courts and their abs started showing for the first time!
By expanding its arsenal of ab and core exercises and work on them in all capacities and the function for which they were designed, you …
* Increase your strength
* Reduce the odds of having back pain
* Improve sports performance
* Avoid plateaus and muscle adaptation …
And perhaps best of all ..
* Get an impressive "Six Pack"
About the Author
David Grisaffi is a Sports Conditioning Coach and holds multiple certifications including three from the prestigious CHEK Institute. Plus he is also the author of the popular selling e book, “Firm and Flatten Your Abs,” which teaches you how to develop a ripped abdominal region. Lean how to shed body fat and eliminate low back pain and receive his free newsletter by visiting: http://www.flattenyourabs.net
1 Introduction to Abdominal Anatomy
