Training the abdominal muscles to develop a six-pack is something many men and women have been striving for in recent years. Contrary to what is often thought, the muscles that make up the six pack do not consist of 2, 4, 6 or 8 muscles, but the six pack is formed by 1 muscle group: the Rectus Abdominis, or the Dutch abdominal muscle. The abdominal muscles perform a number of functions, among which the most important is keeping the pelvis balanced and tilting. In addition, they ensure that you can lift your legs and turn your spine with the muscles in the lower back. In fact, all abdominal exercises are a derivative of these movements. The main reason why this muscle looks like a six pack or washboard is because of the tendons. This is because both vertical and horizontal tendons run over the straight abdominal muscle, making it appear as if it consists of several muscles. When you develop the abdominal muscles and make them bigger, this causes the muscles to move further out and the tendons to go deeper into the muscle and these lines are the visible lines that you see on the outside. The fat percentage is low enough. Often the six pack is visible in men from a fat percentage of 12 percent and in women 15 percent. All abdominal exercises can be found here. Below you will find the articles that are specifically about training the abs.
Decline Sit Ups
When you think of exercises to train the abs, chances are that you immediately think of the sit up and crunches. You can perform both exercises on a fitness mat. But there is also an exercise called the Decline Sit Ups on the couch to train the straight abs (Rectus Abdominis). You can adjust the incline of the bench, as the incline increases, the intensity of the exercise will increase. When you choose to twist the body in the upward movement, the emphasis is placed on the oblique abs.
Decline Sit Ups
- Primary muscle group: Rectus Abdominis
- Secondary muscle group: None
- Exercise type: Isolation exercise
- Requirements: Decline Sit Up bench
- Strength type: Pull
- Difficulty: Beginner
The abdominalis or abdominal muscles – together with the erector spinae – form the center (core) of the body. These muscles ensure that the body stays upright, and during many exercises they ensure body stability. The abdominalis run from the ribs to the pubis and the pelvis. The abdominal muscles are usually divided into two muscles in sport, both with their own functions: Rectus abdominis (straight abdominal muscle): Usually divided into the top (the six-pack) and the bottom, both of which are trained differently (the emphasis is on laid on another part of the rectus abdominis).
The rectus abdominis has the following functions: anteflexia: lifting the legs forward and tilting and stabilizing the pelvis Obliques (oblique muscles): The obliques are located on both sides of the rectus abdominis, and consist of an inner and an outer muscle, that blend into one another. The obliques (together) have the following functions: anteflexion (both sides together): lifting the legs forward: rotation in the spine stabilization of the pelvis
Implementation of Decline Sit Up on the couch
- Place the feet under the cushion.
- Lie with your back on the couch and support the head by placing each hand near the ears or place the hands on the chest.
- Come up and bend the back.
- Lower the body concentrated again.
Decline Sit Up technology
Both with crunches and with a sit up you want to avoid a hollow back, so make sure you have a round back. Even when you lie on a fitness mat you want to press the back against the mat so that the back is not hollow. The crunch and sit up are heavier with the hands behind the head (than on the chest), but make sure that they only support the head and that you do not lift the weight by pulling on the head and neck. To prevent this, you can place each hand behind the ears and let the elbows point out well.
By S.van der Tap.Pd Internet Marketer Founder Of digitalstico.com