Abdominal muscles include four large pieces, the rectus abdominis (also known as the 6 abdominal muscles), the internal oblique, the external oblique and the transverse abdominis. In order to maximize the strength of the abdomen, all four muscles need to be exercised. However, if you want your abdomen to become more prominent, you need to join the running exercise to make your muscles more versatile.
Karina Wu, a physical therapist in New York, said: "The four muscles in the abdomen are activated during running. The movement of the arms and legs promotes circulation in the body, affecting the internal oblique and external oblique muscles, and the impact of running. The force will ignite the transverse abdominis and rectus abdominis to help stabilize the posterior lumbar spine and relieve stress on the spine."
“When people are in a lazy position, especially after a hard run, the rectus abdominis is in a shortened position. This muscle is very important for controlling the movement of the torso, so it is often Excessive use. Focusing on the transverse abdominis to compensate for instability of the lumbar spine is a good choice, followed by the abdominal oblique muscle."
According to the advice of Carina Wu and her colleague David Newman, in order to strengthen the core during running, the abdomen should be tightened without holding the breath, the core part tightened, and the limbs are full of strength.
However, it is important to remember that any exercise on the muscles may cause injury to the muscles, causing muscle fatigue, and overwork can cause muscle soreness. In fact, muscle soreness is not a bad injury. When muscle soreness occurs, the body is replenished by hydration and nutrients, and the muscles are repaired and regenerated, resulting in an increase in muscle volume and quality.
However, this does not mean that the muscles can be overused in order to increase the muscles, because in the long run, the injury will become serious and it will take a long time to recuperate. So what should I do when I feel sore muscles? Do stretching exercises. The direction of the stretching motion and the direction of the muscle contraction are opposite, especially after experiencing a running, stretching the muscles can promote muscle recovery and regeneration.
The above two doctors believe that running is a very powerful exercise because of the existence of the gait cycle. During a complete gait cycle, the body does not make any contact with the ground at some point in time. After that moment, one foot will touch the ground and all the muscles will contract, which means that they all have more or less exercise. In particular, all muscles perform a force and endurance exercise at the same time. In this case, the body burns more fat and the abdominal muscles become more versatile.
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