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09.06.2014
In fitness one of the prime attractions  is a nicely defined  flat tummy also know as washboard abs, but in this article I would like to focus on The abdominal muscles anatomy and Functions of the abs.
Celebrities spend Millions of dollars every year on fitness trainers to design them the best and most affective custom workout programs.
There is no doubt that we live in a world of manipulation, false promises and exaggerated claims. The reasons these programs become so popular is because they are presented and marketed very well. In my opinion, these photos are selling false or exaggerated promises of what 90 days, etc., of their program can achieve.
I decided to take my own transformation photos to see what was possible with just a few easy tweaks. As you can see, I'm no bodybuilder, but I had enough muscle on me to catch some shadows from the all-important overhead lighting. Just a few weeks ago I took another series of photos in an attempt to be a little more deceptive.
Forget about the quick transformations and focus on a life of healthy eating, well-managed stress levels, quality sleep and plenty of movement. We all spend too much time sucking in our guts, trying to look the way we think society thinks we should. There are also some smaller muscles which aid in movement of the back such as the teres major and the rhomboids. The rhomboids are found on the spinal column and they attach to the middle of the shoulder blade.
Also most people cannot attain true lat thickness without some type of horizontal rowing movement such as bent over rows, t-bar rows etc. T-Bar Rows - This exercise works the lats, spinal erectors, traps, rear deltoids, biceps, and forearms. Seated Pulley Rows - This exercise is good for working the latissimus dorsi, spinal erectors, trapezius, biceps, and forearms. One-Arm Dumbbell Row - This exercise works the latissimus dorsi, trapezius, biceps, and the forearms. BB Rows - This exercise works the lats, spinal erectors, traps, rear deltoids, biceps, and forearms.
Hyperextensions - This exercise is great for working the spinal erectors, buttock, and hamstrings. We are a group of bodybuilding enthusiast and this is our effort to have all the details about bodybuilding at a single website. It’s been documented that approximately 80 percent of the population will suffer from back pain at some point in their lives.
For example, weak hamstrings allow the pelvis to rotate forward which contributes to lumbar lordosis – a painful postural condition.
The other critical factor, says McGill, is to "groove optimal muscle-activation patterns." That is, teach the muscles that stabilize your spine to support your back during any activity, for maximum protection. Once you know how to pin point the location and function of individual ab muscles, you can focus on those muscles more effectively and get the most results out of your ab workout.
The rectus abdominus runs straight down the stomach and attaches the ribs in the direction of the pelvis.


Although it is the least popular muscle, various physical therapists think it as the most significant muscle.
In a fitness program, I recommend that you take an integrated approach and focus on different forms of physical exercises to condition all of the abdominal stomach muscles anatomy. First let's talk a little about the back so you can fully understand what you are working in the gym during back day. The latissimus dorsi starts all the way up at the upper end of the humerus, and runs all the way down to the pelvic girdle.
The traps run all the way down the upper section of the spinal cord and attaches at the middle of your back.
The teres major is found at the outside edge of the shoulder blade and attaches all the way up at the humerus. There is the erector spinae, which includes the longissimus, spinalis, and the iliocostalis.
Lat building is not a simple thing and less experienced lifters seem to take a while before they figure that out. Deadlifts work the spinal erectors, quadriceps, buttocks, hips, forearms, trapezius, lats, and abdominals. We are your personal trainer, your nutritionist,your supplement expert, your lifting partner, your support group. So in case you are trying to avoid carbs but don't want to miss out on your proteins try this quick snack! Butter the zucchini slices with the cream cheese and top them off with the tuna and the grated mozzarella.
There’s so many different factors that contribute to lower back pain as well – making it tough to identify the exact cause.
It works really hard while you perform crunches and sit ups or any other exercise in that your vertebrae bends forward against resistance. The external obliques on both sides work to help your spine bend forward similar to in crunches and sit ups, so when you so crunches all of your ab muscle groups work.
Just like the external oblique, the internal oblique works during regular crunches, but it is stressed by means of twisting or else rotation. I've been a personal trainer for more than 11 years, and clients and friends are always telling me about the next amazing diet or exercise program. Before I claim it's all bullshit, I want to make it clear that there are definitely some very impressive, genuine physical transformations out there.
I was feeling particularly bloated on the day, so I asked my girlfriend to take a before shot.
Be inspired, but don't be disappointed if you don't see yourself the way you see those models. Having that nice wide back tapering all the way down to a tiny waist really accentuates your upper body size. The traps have a couple main functions including: scapular adduction (bringing the shoulder blades together), scapular depression (pulling the shoulder blades down), and scapular elevation (shrugging). The erector spinae is a group of muscles that are in and support the spine as well as extend the spine. I started out doing weighted wide grip dead hangs, behind the neck pullups, and wide grip deadlifts.


Some people cannot attain full lat development from simply doing vertical rowing movements with one grip width because the grip you use can really affect how your lats are hit. We provide the technology, tools, andproducts you need to burn fat, build muscle, and become your best self. Those pizzas simply need to rest in the preheated oven for about 7 to 10 minutes at 200 degrees now.
This Men’s Health -approved series of lower back exercises will build endurance—the first step to keeping your body pain-free. The rectus abdominus is primarily a mover of the spine, but in addition it facilitates to stabilize the pelvis and lower back.
However, if you want to emphasize the obliques you need to incorporate twisting, rotation, or else side-bending. The internal obliques are constructed more meant for stability since they are deeper moreover closer to the spine.
It is the deepest of all the abdominal muscles, and because it is so close to the spine it is the major abdominal stabilizer of the spine.
What I do take issue with are the transformations that are manipulated with Photoshop, professional lighting, postures to degrade or enhance their look, pro tans, sucking in or pushing out a bloated belly or flexing muscles vs. I then shaved my head, face and chest and prepared for the after shot, which was about an hour after I took the before shot. Being tricked into eating low-calorie diets and doing endless cardio is a recipe for fat gain, especially in the long term. Even though some people don't have the size waist that they always wanted, a wide back makes it appear as if their waist is a lot smaller than what it really is.
The erector spinae muscles are actually attached to the vertebrae, pelvis, and also to the ribs.
I then began doing weighted hammer chins with a narrower than shoulder width grip for actual lat thickness.
It’s almost like having a trainer working with you, or a therapist to help you perform physical therapy back exercises Best exercises for lower back pain the cost, that is. These are the rectus abdominus, the external oblique, the internal oblique as well as the transversus abdominus.
When you turn your legs to the side or twist your body at the top part of a sit up or crunch your external oblique muscle will work harder than during a usual crunch.
The transversus abdominus does not move the spine forwards or assist it to twist and rotate.
I did a few push ups and chin ups, tweaked my bedroom lighting, sucked in, tightened my abs and BOOM!
The only function of the transversus abdominus is to stabilize the vertebrae and stop it from moving. Sometimes the transverse abdominus is referred to as your natural girdle because it acts like a girdle to keep your stomach pulled in.
It will work during every movement as well as every ab exercise, but you can highlight it via pulling your belly button towards your spine.



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