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How to pump up the bottom of the press


Abdominal muscles play a dual role in the human body. On the one hand, they are directly involved in the movements of the trunk (flexion and extension of the casing, turns to the side, lower ribs), with another – reducing act as the press, changing the volume of the abdominal cavity. Strong developed muscles form the muscles supporting and resistant internal organs.

That is why it is so important to keep yourself in good shape: inflated trim press is not only beautiful, but necessary to complete the work of

the internal organs.

Anatomy of the muscles of the lower press

In anatomy there is no separation in the lower or upper abs. However, such concepts are commonly used in fitness and bodybuilding, so as to pump up exactly the lower part of the abdominal muscles, and requires special exercises and loads. To figure out how to pump up the bottom pack abs, and what methods will be most effective, first of all, you should know the structure of the muscles forming press.

Deep abdominal muscles

The most deeply situated transverse muscle of the abdomen. Unilateral reduction it is involved in flexion of the lumbar spine, and with bilateral — in its extension. As it is situated deeply, to the relief of the stomach is not affected, but is responsible for the tone. If she is listless and weak, due to sedentary lifestyle and lack of physical exercise, the belly will be hanging.

Outside from the previous one is the internal oblique muscle of the abdomen, forming a second layer of the press. It plays a role in maintaining posture and also affects the tone of the muscle corset. While training, should pay attention to.

The outer abdominal muscles

Direct and external oblique are the muscles, the relief of which is visible at inflated people. External oblique — it is a broad flat muscle that starts from the surface of the lower eight ribs. Passing obliquely downward, it is attached to the iliac crest of the pelvis.

Obliques (external and internal) are responsible for bending and twisting of the upper body. Accordingly classes, including bends, turns and twists, will develop those muscles. Football players, hockey players and representatives of the martial arts should have a well-developed oblique muscle to avoid injury during traffic collisions and contact.

Rectus abdominis runs vertically from chest to pubis, along it is divided into two halves so-called white line of the abdomen, and across it to divide the tendons on the squares. These are those cubes characterizing inflated press. Beautiful belly in the greatest degree depends on the condition of this muscle.

Latissimus dorsi, sometimes called wings, are often problematic for many athletes, as they require a lot of effort and a long time for a good exploration. Learn how to pump up the latissimus dorsi .

All the information You need about cardio workouts for men read here. Do not neglect cardio workouts!

Exercises for lower abdominal