Internal oblique abdomen. How to pump up oblique abdominal muscles? Starting position - lying
The internal oblique muscle of the abdomen is a large abdominal muscle-prime mover, located on the front of the body. Relative to the other abdominal muscles, the internal oblique lies under the external oblique, above the transversus abdominis, and lateral to the rectus abdominis. This dense and strong muscle runs along the lower part of the body, connecting the abdominal region with the lumbar.
The fibers of the internal oblique muscle of the abdomen pass at an angle down from the aponeurosis of the rectus abdominis to the iliac crest, then move backwards to the lumbothoracic fascia. When all the abdominal muscles work together, the trunk flexes and the sternum approaches the pubic bone. In addition, the internal and external oblique muscles of the abdomen work together in certain movements, such as leaning sideways or rotating the trunk.
To tilt sideways, it is necessary to simultaneously contract the internal and external oblique muscles of the abdomen on one side of the body. Consequently, the internal and external oblique muscles of the abdomen on the right side, contracting, tilt the body to the right, and the same muscles on the left side tilt the body to the left.
To rotate the body, the internal oblique muscle of the abdomen contracts on one side and works together with the external oblique muscle of the abdomen on the other. The right internal oblique muscle contracts with the left external oblique muscle during right rotation of the trunk, and the left internal oblique muscle contracts with the right external oblique muscle during left rotation of the trunk. The internal oblique, external oblique, and transverse abdominis muscles hold and protect the abdominal organs and assist in forced expiration. The tension of these muscles leads to an increase in pressure in the abdominal cavity, which helps to expel air from the lungs with an effort. An increase in intra-abdominal pressure is necessary to stabilize the spine during movements such as bending over, lifting weights, and twisting the body, that is, movements that tense the muscles of the lower back.
Frequently performing movements that involve significant rotation and flexion of the body (for example, throwing something from behind the head and pushing an object with one hand) can lead to overexertion of the abdominal muscles. In this case, there may be a spasm of the lumbar muscles, designed to limit mobility and protect the spine. 
The internal oblique muscle of the abdomen is often overstretched when there is not enough strength in the lower back muscles to perform a certain movement. Increasing the mobility of soft tissues and lengthening the internal oblique muscle of the abdomen helps to improve the condition of the muscles of the lower back, improve blood circulation and relieve pain in this area.
PALPATION OF THE INTERNAL OBLIQUE MUSCLE OF THE ABDOMEN
Position: client lying on his back
1. Stand at the side of the client towards the abdomen and locate the last rib with the palm of your hand.
2. Move your palm down to the space between the last rib and the iliac crest.
3. Determine the location of the oblique fibers of the internal oblique muscle of the abdomen, extending downward and backward to the lateral part of the iliac crest.
4. Ask the client to slightly lift and rotate the body in the same direction to make sure that you have determined the position of the muscle correctly.
Exercise for a client at home - twisting, lying on his back 
1. Lie on the floor, bend your knees and place your feet together on the floor.
2. Spread your arms to the sides
3. Straightening the spine, stretch. Relax your shoulders.
4. Controlling the depth of breathing, move both legs to one side, feeling the rotation of the spine and stretching of the abdominal muscles on one side.
5. Return your knees to their original position and repeat the same movement on the other side.
Pump up the press- the desire is commendable and in every sense pleasing.
A large saggy belly is not only ugly, but also very unhealthy.
Toxins accumulate in adipose tissue, it serves as a source of synthesis of "harmful"
that may lead to the development
or even
.
With atony of the muscles of the abdominal wall, the internal organs are displaced downward, ptosis causes a violation of their function. Relaxation of the tone of these muscles makes it impossible for the normal process of childbirth. To push the fetus, muscle strength must be sufficient.
Extra centimeters around the waist - an increased risk of stroke or heart attack.
Meanwhile, dosed exercises aimed at strengthening the abdominal muscles have a lot of beneficial effects on the body:
During physical activity
Filmed
The work of internal organs improves, constipation and heartburn caused by hypotension of the gastrointestinal tract disappear.
With a pumped-up press, there are less problems with the back in the form of .
Certainly, pump up the press it’s difficult for a girl and a woman to get cubes at home, here the stumbling block is the peculiarity of the hormonal background: not so much male sex hormones are synthesized in the female body, and hyperandrogenism can cause .
It is androgens that increase muscle mass. But a flat stomach in 6 weeks is an achievable goal.
Before watching the video Jillian Michaels"6 cubes in 6 weeks" (6 Week Six-Pack), it is advisable to at least superficially familiarize yourself with the anatomy of the muscles of the lateral and anterior abdominal wall that make up the abdominals.
Muscles of the lateral wall of the abdomen
External oblique abdominal muscle flattens the wall of the abdomen, helps to support the internal organs of the abdominal cavity. When lying on your back, this muscle raises the pelvis.
Unilateral contraction of this muscle leads to a rotation of the body in the opposite direction.
Exercises for the external oblique muscle of the abdomen:
Starting position: lying on your back. Put your hands under the buttocks, bend your legs at an angle of 90 °. We pull the socks up due to the tension of the abdominal muscles. The shoulder blades and the back of the head are pressed to the floor (to the sofa). When raising the legs - exhale, when lowering - inhale. We do not hold our breath. Proper breathing- one of the keys to success if you want to burn excess fat. It is this principle that underlies the methodology .
The external oblique muscle of the abdomen works well during shoveling.
Internal oblique abdominal muscle has the same functions as the previous muscle, but when contracting, it turns the body in its direction.
Exercises for the internal oblique muscle of the abdomen:
Starting position: lying on your back, hands behind your head. The legs are bent at the knees, the feet are located as close to the buttocks as possible. The lower back is pressed to the floor (this is necessary to avoid friendly muscle contraction), work only at the expense of the abdominal muscles. Raise and twist the torso alternately to the left and right, trying to reach the opposite knee with the elbow. The chin is pressed against the chest, so as not to create tension in the occipital muscles and not provoke a tension headache.
Number of repetitions: to start 15-20 times in each direction. Number of approaches: at least 3.
The internal oblique muscle of the abdomen is actively involved in raking.
transverse abdominis muscle performs the same functions as the muscles described above (flattens the stomach, supports the internal organs). In addition, she is involved in maintaining
. It also brings together the lower parts of the chest, forms a thin waist.
The transverse abdominal muscle actively works with a deep breath.
Muscles of the anterior abdominal wall
Passing into the sheath of the rectus abdominis muscle are the rectus and pyramidal (often absent) muscles, which have similar functions: they both participate in
tilt the body forward. The rectus abdominis stabilizes the pelvis while walking.
The main functional movement of the rectus abdominis muscle: contraction at the moment of getting up from a low chair.
Is it possible to pump up the lower press?
There is no such thing as a “lower press”, since there are no muscles in the hypogastrium (lower abdomen). Here passes the white line of the abdomen, formed by bundles of aponeuroses broad muscles belly. In the aponeurosis of the external oblique muscle of the abdomen there is an oval opening, the so-called superficial inguinal ring, through which, with excessive increased intra-abdominal pressure (for example, when lifting weights), internal organs can protrude, which is called an inguinal hernia.
Mistakes when working with abdominal muscles
When doing abdominal exercises, the abdominal muscles work together with other muscles in the body. If the press swings incorrectly, then instead of the abdominal muscles, the neck, hips, lower back, anything but the abdominal muscles will hurt.
To pump up the press, you need to give a load to other muscles. For example, on the muscles of the back.
To strengthen the abdominal muscles, the “straight bar” exercise is great.
Training should be intense, regular, but not daily. Muscles also need rest and time to recover.
Compliance with the right diet is one of the keys to success if you want to pump up the press and .
Training should be comprehensive, including various exercises, the complexity of which must constantly increase. For weighting, you can use dumbbells,
roll out on a roller
exercises on the press on the horizontal bar
on Beres hinges
or buy a bench for the press.
For the formation of a slender figure, exercises with Jillian Michaels level 1 are the best fit.
The rectus muscle stretches along the entire length of the abdomen, starting in the region of the pubic bone. On the front of the abdomen, sides and part of the chest is the external oblique muscle, which is considered the largest in width of all the muscles of the abdominal region.
Below is the internal oblique muscle of the abdomen, which is the second muscle layer of the press, and under it is anatomically located the transverse abdominal muscle, which tightens the ribs and makes the volume of the abdominal cavity smaller.
How to pump abdominal muscles?
If internal muscles the press, in view of the lack of training, is too weak, they do not hold the internal organs enough, and therefore the stomach is rounded and becomes convex. This causes considerable discomfort to a person, forcing him to resort to various kinds of exercises. What muscles should be worked on most actively? First of all, this is the rectus abdominis muscle - the place that everyone calls the "abs". It is she who trains most of the exercises. Just this muscle is divided into "cubes", which all men dream of acquiring.
To develop the external oblique muscle of the abdomen, it is necessary to use any variation of side bends and side twists. Just do not lose sight of the fact that, firstly, too active work on this muscle gives the figure a disproportionate appearance due to an increase in the waist, and secondly, exercises with twists do not train the internal oblique and transverse abdominal muscles.
How to make a toned belly
If you want to acquire not only cubes, but also embossed tightened belly, then you will have to additionally work out the internal muscles of the abdomen. It is with their help that a muscular frame is created and the torso looks more athletic due to the contraction of the body.
Exercises for the internal abdominal muscles are static, which is the main difference between them and exercises for the external abdominal muscles. First of all, you must learn to feel these muscles, and then learn to keep them tense for as long as you can.
Exercise "Vacuum in the stomach"
Starting position: lie on your back, bend your knees and put on the floor, put your hands at your sides. Now you need to exhale air from the lungs and strongly draw in the stomach. Stay in this position as long as possible, then inhale and duplicate the exercise.
Strive to ensure that you can not only draw in your stomach as you exhale, but also breathe in “small sips” while you are in tension. Each time, strain your muscles for longer, and also try to do the exercises while sitting or standing.
Plank exercise
Starting position: lie on your stomach, leaning on three points: elbows parallel to each other, knees and toes. Engage your abs, core, and glutes, and lift your knees off the floor so your body is in a straight line. Stay in this position for a few seconds.
You should alternate both exercise options (by resorting to a plank with an arm extension or a side bar) and the level of load: use either just the maximum repetition time, then the load at intervals (do the exercise for 10 seconds and rest for 2 seconds), trying to do more repetitions.
An integrated approach to the development of the press
It is best if you train the internal abdominal muscles every day during the morning workout. In just a few weeks of regular exercise, pleasant changes in the tone of the muscles of the body will become noticeable, and the abdominal muscles will be thoroughly tightened.
Do not forget that not a single abdominal exercise can burn fat in the abdominal region. If you want to really improve the relief of the abdomen, then first go through a set of workouts to burn excess fat.
By exercising the internal abdominal muscles with static exercises, you can get a more athletic figure and tightened abdominal muscles as a result. Train every day for 5 minutes, and a positive result will not be long in coming!
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Each person thinks periodically about how to "pump up the press." At the same time, his knowledge of the abdominal muscles is limited to an anatomy course from high school. As a result, work and training process are built incorrectly and no "cubes" appear.
This page offers reliable information about the abdominal and pelvic muscles, which are also involved in ensuring the performance of the anterior abdominal wall.
With the correct contraction in all parts of the human abdominal muscles, they guarantee the stability of the position of the internal organs, their physiological performance and maintaining the tone of the anterior abdominal wall (press).
In the process of circumcision of vital activity, the muscles of the lower abdomen are also responsible for the reproductive function, emptying Bladder and large intestine.
Main groups and their functions
Due to their structure, the abdominal muscles, together with the fascia covering them, form the walls of the abdominal cavity.
There are main muscle groups of the anterolateral wall:
- External and internal oblique muscles of the abdomen ( m. obliquus externus abdominis et m. obliquus internus abdominis )
- transverse abdominis muscle ( m. transverse abdominis )
- rectus abdominis ( m. rectus abdominis )
- The muscle of the back wall of the abdomen - the square muscle of the lower back ( m. quadratus lumborum )
The main functions of these abdominal muscles are to support the internal organs.
The anatomy of the abdominal muscles in the anterolateral wall is such that they are arranged in layers, while the fibers of different muscles intersect at an angle relative to each other, which gives strength to the abdominal wall.
External oblique muscle of the abdomen ( t. obliquus externus abdominis) begins in the form of teeth from the 8 lower ribs, goes from top to bottom and medially and is attached to the iliac crest.
Its anterior bundles pass into a wide aponeurosis, which, along the anterior midline of the abdomen, connects to the same aponeurosis of the opposite side, participating in the formation of the vagina rectus abdominis (vagina m. recti abdominis ) And white line (linea alba ).
The lower free edge of the aponeurosis of the external oblique muscle of the abdomen, which is thrown between the superior anterior iliac spine and the pubic tubercle and bent inward in the form of a gutter, is isolated under the name inguinal ligament (lig. inguinale ).
Internal, transverse and straight
Internal oblique muscle of the abdomen ( m. obliquus internus abdominis) lies deeper and originates from the lumbothoracic fascia, the iliac crest and the lateral part of the inguinal ligament.
Heading forward and upward, the posterior bundles of the deep abdominal muscles are attached to the X-XII rib; the anterior muscle bundles pass into the aponeurosis, which is divided into two sheets and also takes part in the formation of the sheath of the rectus abdominis muscle and the white line.
transverse abdominis muscle ( m. transverse abdominis) - the deepest of the muscles of the anterolateral wall of the abdomen. It starts from the inner surface of the 6 lower ribs, the deep sheet of the lumbar-thoracic fascia, the iliac crest and the lateral part of the inguinal ligament.
The fibers of the upper abdominal muscles go horizontally, passing in front into a wide aponeurosis, which goes to the white line in the upper section behind, and in the lower section in front of the rectus abdominis muscle, participating in the formation of its vagina.
On the surface facing the abdominal cavity, the muscle is covered transverse fascia ( fascia transversalis) , which is part intra-abdominal fascia ( fascia endoabdominalis) .
Small muscle bundle, extending in men from the internal oblique and transverse muscles of the abdomen to the testicle, forms a muscle, raising testicle ( m. cremaster) .
rectus abdominis ( m. rectus abdominis) lies in front of the abdominal wall and consists of longitudinal muscle bundles. It starts from the cartilages of the V-VII ribs and the xiphoid process of the sternum, attached to the pubic bone. It has 3-4 tendon along the way jumpers ( intersections tendineae) and enclosed in a tendon sheath.
Rectus abdominis sheath ( vagina musculi recti abdominis) formed by aponeuroses of the muscles of the lateral walls of the abdomen. Allocate the anterior and posterior plates of the vagina, located respectively in front of and behind the rectus abdominis.
Higher arcuate line ( linea arcuata) , located 4-5 cm below the navel, the anterior plate of this vagina is formed by the aponeurosis of the external oblique muscle of the abdomen and the anterior leaf of the aponeurosis of the internal oblique muscle of the abdomen.
The posterior plate of the vagina is the posterior leaf of the aponeurosis of the internal oblique muscle of the abdomen and the aponeurosis of the transverse abdominal muscle.
Below the arcuate line, the anterior plate of the vagina of the rectus abdominis muscle is formed by the aponeuroses of all three muscles of the lateral wall (external and internal oblique and transverse abdominal muscles), and the posterior plate of the vagina is weakly expressed and consists only of the transverse fascia.
In front from the xiphoid process of the sternum to the pubic symphysis stretches white line of the abdomen linea alba) , which is formed as a result of the interlacing of the fibers of the aponeuroses of the abdominal muscles, running from both sides.
Approximately in the middle of the white line is umbilical ring ( anulus umbilicalis) . Short fibers are woven into the white line from below. pyramidal muscle ( m. pyramidalis) , which pulls it.
The muscles of the anterolateral wall of the abdomen are involved in the movements of the body, acting on the joints of the spinal column. With bilateral contraction, they tilt the torso forward.
With unilateral contraction, the oblique muscles make turns to the sides, while the internal oblique muscle of the abdomen turns chest in its direction together with the external oblique muscle of the opposite side.
With unilateral contraction of the abdominal muscles, together with the muscle that straightens the spine, tilt the body in the same direction. In addition, the abdominal muscles, having an attachment to the ribs, pull the latter downward during contraction, facilitating exhalation during deep breathing.
Behind the wall of the abdomen forms the spinal column and the muscles surrounding it, as well as quadratus lumborum ( m. quadratus lumborum) participating with them in maintaining vertical position torso.
This muscle originates from the iliac crest and iliopsoas ligament, and attaches to the 12th rib and the transverse processes of the lumbar vertebrae.
With unilateral contraction, the square muscle of the lower back is involved in the slopes of the spinal column in the same direction. With bilateral contraction, simultaneously with the muscle that straightens the spine, it helps to maintain the vertical position of the body.
Inguinal location of muscles in the lower abdomen
The muscles of the lower abdomen together form the so-called inguinal canal. In the lower part of the anterior abdominal wall is slit-like inguinal canal ( canalis inguinalis) about 4 cm long.
In men, the spermatic cord passes through it, and in women, the round ligament of the uterus. Under certain conditions, it can serve as a site for the formation of inguinal hernias.
The location of the abdominal muscles during the formation of the wall of the inguinal canal:
- Lower- inguinal ligament, upper - free edges of the internal oblique and transverse abdominal muscles
- Front- aponeurosis of the external oblique muscle of the abdomen
- rear- transverse fascia
Channel openings:
- Superficial inguinal ring ( anulus inguinalis superficialis) formed by the divergence of the fibers of the aponeurosis of the external oblique muscle of the abdomen into two legs (medial and lateral)
- Deep inguinal ring ( anulus inguinalis profundus) - funnel-shaped depression of the transverse fascia, passing into the spermatic cord or round uterine ligament
The inguinal canal, as well as the white line of the abdomen and the umbilical ring, belongs to the so-called weak points of the abdominal wall, since hernias can form in these places.
Fascia of the abdomen. Each of the abdominal muscles is surrounded by muscular fascia on the outside.
From the side of the abdominal cavity, this muscular fascia is called intra-abdominal fascia ( fascia endoabdominalis) .
Diaphragm and pelvic floor
pelvic diaphragm ( diaphragma pelvis) forms the bottom of the pelvic cavity, closing the exit from the small pelvis. The basis of the pelvic diaphragm is the muscle that raises the anus (m. Levator ani).
It originates from the inner walls of the pelvis, from where it goes to the center of the pelvic cavity and, connecting with the muscle of the opposite side, wraps around the rectum, growing together with its muscular membrane below.
The other part of the pelvic muscle, bypassing the rectum, passes along the side of the prostate gland (in men) or the vagina (in women) and the bladder, closely intertwining its fibers with their muscles, and ends at the top of the coccyx with the help of analococcygeal ligament ( iig. anococcygeum) .
Depending on the move muscle fibers separate parts of the pelvic muscle that lifts the anus are distinguished: the pubococcygeal muscle, the pubic-rectal muscle, the iliac-coccygeal muscle.
According to the anatomy, the pelvic muscles that lift the anus are involved in the formation of the abdominal press, strengthening the floor of the pelvic cavity, when contracted, they raise the anus, and in women they also squeeze the vagina.
coccyx muscle ( m. coccygeus) complements the muscular layer of the pelvic diaphragm in the posterior region. It starts from the ischial spine and sacrospinous ligament, goes medially and is attached to the coccyx and the top of the sacrum. The structure of the pelvic muscles allows them to actively contract and perform their functions.
Anatomical characteristics of the muscles of the pelvic diaphragm:
|
Place |
Place |
Produced |
|
|
Muscle that lifts the anus |
Inner walls of the pelvis |
Muscular layer of the rectum |
Strengthens the bottom of the pelvis, raises the anus. Part of the abdominal muscles |
|
coccygeal |
ischium |
