Six pack
definition
The so-called six-pack is the strong expression of the abdominal muscles, especially the straight abdominal muscles (Rectus abdominis muscle), Roger that. Due to a very low body fat percentage, the individual muscle sections of the straight abdominal muscle are characterized, which are horizontally divided by tendons (Intersectiones tendineae) and vertically through the Linea alba be divided, starting well under the skin. These optically visible six bulges of the straight abdominal muscles, which are genetically more or less in some people, make up the six-pack. The core muscles required do not only consist of the straight abdominal muscle, but also include the distal muscle groups as well as the oblique and transverse abdominal muscles. The six-pack is therefore viewed as the entire visible expression of the abdominal muscles under the skin.
Body fat percentage for a six pack
The six-pack is 80% dependent on the percentage of body fat, i.e. primarily on the diet and only 20% on the abdominal muscle training. A body fat content of less than 15% is necessary so that the abdominal muscles can also be seen under the skin. With such a value, the upper parts of the straight abdominal muscle become visible first. With an increasingly lower body fat percentage, more and more muscle plates of the abdominal muscles appear. With about 12% body fat, the lower 2 abdominal muscle sections slowly become visible. At around 10% body fat, the six-pack is then finally recognizable in all of its anatomical structures. The lower the body fat percentage, the more bulging the muscle sections appear. However, iron discipline is required in such areas. It doesn't matter whether it's male or female. The same values apply to both sexes.
Read more on the topic: Lower body fat percentage.
What is a six pack? How do you get it?
According to the definition, the six-pack is the visual expression of the muscle sections and tendons of the straight abdominal muscle (Rectus abdominis muscle). This muscle is usually divided horizontally and vertically by sinewy transverse strips into six individual sections, which can be shortened independently. When the abdominal muscles are well trained, these so-called switching tendons are perceived as deep furrows on the front of the abdominal wall. With contractions of the straight abdominal muscle, these six individual sections then finally rise like a bulge to form a six-pack.
In order to achieve this kind of expression of the straight abdominal muscles, an effective training guided by training principles is necessary. The straight abdominal muscles are a muscle like any other in the human body and are therefore subject to the same training principles. When doing abdominal muscle training, it is therefore all the more important that the exercises for the six-pack are accompanied by regeneration days. Only in the regeneration phase can the six pack grow (hypertrophy) reach.
It is not advisable to exercise the six-pack more than three times a week. An abs workout should not contain more than five exercises with three sets each. Training for the six-pack should therefore include three to five exercises, each with three sets and at least one day of regeneration.
However, it is not advisable to only train the straight Bach muscles. The core stability is brought about by the six-pack as well as the oblique and transverse abdominal muscles. In addition, a low percentage of body fat is required for the six-pack. The six-pack is 80% dependent on the body fat percentage and 20% on the muscle development. It is wrong to believe that it is possible to consciously train away body fat in specific areas. It is only possible to train specific muscles with certain exercises. For the training, this statement means that the six-pack is promoted with other abdominal muscle exercises and general exercises and that the core stability is also positively influenced. Another and important point for the six pack is the sequence of exercises in a training session. If the abdominal muscles are not trained completely in isolation in a training session, the abdominal muscle training should always be done at the end of the strength training session. For many exercises, especially for multi-joint exercises, the six-pack has a necessary holding and support function. With increasing training duration, this holding and support function eventually tires, which increases the risk of injury enormously. In many exercises such as the deadlift, the squat or the bent row with the barbell, the abdominal muscles are trained with a high level of stimulation. It is therefore advantageous to integrate many multi-joint exercises into the training plan, especially since the coordination skills are specially trained.
Exercises
It doesn't always have to be training on machines that lead to a six pack / six pack abs. Both the straight, oblique and lower abdominal muscles can be trained very well within your own four walls. You can find a selection of exercises with associated pictures on the washboard abs exercises page.
Why you should get a six pack
More and more people suffer from it these days Back pain / back pain. The diagnosis here is in most cases lumbago.
That's back pain in the Lumbar spine (lumbar spine)which not through a Herniated disc of the lumbar spine with a nerve root compression or one that is too flat Intervertebral disc between Vertebral bodies the lumbar spine, but like one Lumbago arise from avoidable postures and movements of the body.
However, man should be able to Perform everyday movementswithout experiencing back pain. Due to an increasing lack of exercise in today's society, many muscle groups shorten in the musculoskeletal system and at the same time are becoming increasingly weaker. The consequences are then completely normal movements and postures in everyday life, which are carried out with pain. The pain becomes chronic over time and eventually leads to Relief postures, degenerative diseases and Impairments in daily life.
Treatments are acute anti-inflammatory agents or relaxing massages helpful. However, this does not eliminate the cause. The same back pain / back pain can reappear after a very short time. In such cases it is often the only and correct treatment doing sports. The core muscles in particular must be trained and made flexible. Many people even have muscular imbalances in the process Lumbar spine on. The phenomenon of weak abdominal muscles often occurs.
For this reason, it is all the more important to train yourself a six-pack. Through a targeted abdominal muscle training can form the abdominal muscles into the six-pack over a longer period of time with the right diet. First of all they are muscular imbalances and weak abdominal muscles or Back muscles remedied, the back pain / back pain in everyday life also decrease and finally disappear completely. The six-pack is also for them Abdominal press responsible. The active tensioning of the six pack results in significantly reduced pressure values on the lumbar spine when lifting heavy objects with a straight back. In addition to these medical aspects, the six-pack or the washboard abs is also one aesthetic feast for the eyes.
Figure abdominal muscles
Abdominal muscles
- Straight Abdominal Muscle -
Rectus abdominis muscle - Outer weird
Abdominal muscles -
Obliquus muscle
externus abdominis - Inner sloping
Abdominal muscles -
Obliquus muscle
internus abdominis - Transverse abdominal muscle -
Muscle transversus
abdominis - Pyramidal muscle -
Pyramidalis muscle - Intermediate string -
Intersectio tendinea - Rectus sheath -
Vagina recti abdominis muscles - Iliac crest - Iliac crest
- White line - Linea alba
(Braiding of the tendon plate)
Anterior abdominal muscles -
(1. + 5.)
Lateral abdominal muscles -
(2. + 3. + 4.)
Posterior abdominal muscles -
Square lumbar muscle -
M. quadratus lumborum
(not in the picture)
You can find an overview of all Dr-Gumpert images at: medical illustrations
anatomy
The six pack consists of the following Abdominal wall muscles: Dem external oblique muscle (M. obliquus externus abdominis), the internal oblique muscle (M. obliquus internus abdominis), the transverse abdominal muscle (Transversus abdominis muscle) and the straight abdominal muscle (Rectus abdominis muscle). Through the interaction of several or one isolated contraction of the abdominal muscles, movements forwards, to the side and rotational movements can be transferred to the axial skeleton. The visible individual muscle plates in a six-pack are created by the horizontal and vertical tendons. This is a isolated contraction every single muscle plate of the straight abdominal muscle possible.
- Of the external obliques (M. obliquus externus abdominis) forms the superficial muscle plate of the abdominal wall and is at the same time the largest of all abdominal muscles. In principle they run muscle fibers from cranial-lateral to caudal-medial.
Function: Inclination and rotation of the axial skeleton and Rib cage
Origin: 5.- 12. rib
Approach: Iliac crest, Linea alba and inguinal ligament
Innervation: Nn. intercostales, Th 5-12
- Of the internal oblique muscles (M. obliquus internus abdominis) forms the middle position of the flat abdominal muscles and lies under the outer oblique abdominal muscle. The fiber course is inclined from caudal-lateral to cranial-medial.
Function: Inclination and rotation of the trunk to one side
Origin: Surface sheet of the lumbar back bandage (Thoracolumbar fascia), middle lip of the iliac crest (Linea intermedia cristae iliacae), lateral half of the inguinal ligament
Approach: 9th - 12th rib, Linea alba
Innervation: Nn. intercostales, Th 5-12, L1
- Of the transverse abdominal muscles (Transversus abdominis muscle) lies under the outer and inner oblique abdominal muscles and thus forms the deepest position of the flat abdominal muscles. The muscle fibers run horizontally, laterally and ventrally.
Function: Constriction of the abdominal cavity (this forms the waist)
Origin: Inner surface of the cartilage of the 7th-12th centuries Rib, on the deep leaf of the lumbar back bandage (Lumbar aponeurosis), on the inner lip of the iliac crest (Labium internum cristae iliacae), lateral limitation of the inguinal ligament
Approach: On the transverse abdominal muscle on the Linea alba
Innervation: Nn. intercostales, Th 7-12, Iliohypogastric nerve, N. ilioinguinalis
- Of the straight abdominal muscle (Rectus abdominis muscle) forms the two visible muscle strands on the front of the median line of the abdomen, with both muscle strips continuously decreasing in width from cranial to caudal. The muscle strands are vertical from the Linea alba and horizontally from so-called Shift tendons (Intersectiones tendineae) enforced.
Function: Lifting and holding the Basin, Leaning of the trunk forward
Origin: External surface of the 5th-7th Costal cartilage, sword process of the Sternum
Approach: Pubic bones (Pubic tuberosity) and Symphysis
Innervation: Nn. intercostales, Th 5-12
Six pack for women
The road to six pack for a woman is, in fact, with extra effort than connected with a man. That is in the first place on metabolism and body fat percentage in women. Body composition in a man is in favor of Musculature and the percentage of body fat compared to women. This is automatically a higher basic and labor turnover available. A woman must therefore increase her workload significantly. Only in this way can the body fat percentage be reduced to a low value without getting into a yo-yo effect. The right diet is of course of the utmost importance.
The six pack will from 15% body fat only visible in the beginning. This applies to both men and women. Here is the second problem with women. Middle-aged women have 10% - 15% more body fat than men of the same age. These values apply to healthy and non-obese or underweight people. Conversely, this means Women need to lose 10% - 15% more body fat as men. It should be noted that women have a lower basal metabolic rate and a higher percentage of body fat than men. However, the body fat percentage should be between 10% and 15% for the six pack for both sexes. The ways that lead to a six-pack are the same for women. This shows which gender is more disciplined. Proper training and the right diet are crucial.
Fats can not locally in individual places of the body disappear through targeted training. The body burns fats throughout the body with any type of exercise. However, through targeted training of certain muscle areas, it is possible to bring them out more. Abdominal training of three to five sets, three times a week is completely sufficient for the six pack. That is more necessary Increase in turnover through endurance sports and muscle training in other parts of the body. In addition, the right diet comes into play and regardless of whether you are a man or a woman, the six-pack will gradually show up. The prerequisite is to be motivated anew every day and to eat in a disciplined manner. This is best done with a training partner who also has the six-pack as his goal. The saying "suffering shared is suffering halved" can save many a training day.
Six pack with 40
Most people have probably asked themselves this question before. How do I get a six pack at 40? This question is no coincidence. The six-pack becomes harder to come by as you get older. Reasons for this are, for example, the metabolic processes, the changed physiological body composition and the degenerative wear and tear in the Joints, Ligaments, cartilages and bone.
Many notice already at 30that the body reacts differently to a sedentary lifestyle and unhealthy diet than it did at 20. In addition, it increases from a purely physiological point of view body fat in women and men by approx. 6% at the age of 20 to 40. Proper nutrition and exercise therefore play an increasingly important role with increasing age. For these reasons alone, it quickly becomes clear that with age extra effort must be operated to get a six-pack / Washboard abs than at the age of 20, which is still possible.
Most of them do not lack motivation or discipline at 40, but in many cases it fails Joint pain, especially with to jog. Abdominal muscle training is seldom plagued by pain, rather a permanent impact load on the joints is the problem. Of the Endurance sports is a way to burn many calories in a short time and should therefore be integrated into the training plan for the six-pack. If you have problems jogging, for example in the Knee- or hip joint should then get on the bike or swim change. In many cases, however, through appropriate muscle training or the right one Running style the pain will be avoided. There is one for this Running analysis advisable to see an orthopedic surgeon.
nutrition
First and foremost, it must be clear to the person doing sports that the nutrition up to 80% a direct influence on the six pack. Everyone should know their daily metabolic rate plus working calorie intake so that they can own theirs Adjust the number of calories accordingly can. If I eat more than I burn, I will usually store more fats. I eat less than I burn, I will lose body mass. This is the basis in the diet in connection with a high fluid intake (preferably water and tea).
The next question then is this Composition of the dietSo what do I eat anyway. What is meant is the ratio of Macronutrients (Fats, carbohydrates and Egg whites) and the product in which the macronutrients are. Not all fats are created equal, and not all sugar is created equal. It is the same with protein sources. That is why the micronutrients (vitamins, minerals and trace elements) are the next important point in nutrition. These nutrients have a huge impact catabolic and anabolic reactions in the organism. Macronutrients that contain many micronutrients are therefore recommended. Are for the metabolic process complex nutrients ideally to produce and activate corresponding enzymes so that the protein e.g. is also stored in the muscle cell. For this very reason, not all nutrients are created equal. So if you add the right amount and above all the right nutrients to the body, it doesn't need any Supplements more. A low body fat content is required for the six-pack. So it's important to burn slightly more calories than you eat. In addition, the six-pack / washboard abs must also become hypertrophic, which is supported by an increased protein intake (approx. 1.5 - 2 g per kg of body weight).
The food should be doing too 30% from fats (10% saturated, 13% monounsaturated and 7% polyunsaturated), too 30% from protein and to 40% from carbohydrates consist.
Example: A man with 75 kg burns around 2400 kcal a day including exercise
Target: Lose body fat for the six pack -> daily calorie intake approx. 2000 kcal
30% fat = 66 g
30% protein (2 g / kg) = 150 g
40% carbohydrates = 300 g
That person would start with one daily calorie deficit of 400 kcal lose about 45g of body fat (1g fat corresponds to 9 kcal). That makes 315g a week and 1.26 kg body fat in 1 month, without having to go on a special diet. However, after about a month the body will want to automatically adjust its calorie requirement to 2000 kcal. So the athlete has to reduce his intake by approx. 200 kcal again or burn more calories through exercise. The advantage over a diet (e.g. Low carb diet, Volumetrics or Anabolic diet) is that the yo-yo effect can largely be avoided. It is a healthy weight losswhich, however, takes longer to achieve its goals.
Six Pack - I already had it, doesn't suit me
This saying is meant sarcastically and is often printed on joke articles, especially on T-shirts. Maybe one or the other has heard this saying before. The only question is why? Out Envy and jealousy, or rather off physiological reasons, but maybe also for social reasons? Because the fact is, all reasons contribute something to this saying.
Everyone has probably seen a six-pack on the beach and wished for one. However, if this is the best friend who can and has everything better anyway, you don't always admit this and quickly decide on your washboard abs or six-pack to spoil first. His girlfriend has lately only been in his shadow and is now receiving much less attention from friends. So she prefers the teddy bear on the couch in the evening to the steel six-pack. From the point of view of the person with the six-pack, the joy and pride of the six-pack they have achieved is slowly but surely decreasing. In addition, there is the constant Refrain from alcoholic beverages and the routine visit to Fast food restaurant after a night of partying. The end of the song is a small but steadily growing layer of fat over the six-pack, which has been acquired with sweat and nerves over 3 months.
So you see that in every saying, no matter how sarcastic it may be, always some truth behind it plugged.
