關於 abdominal rectus ，我們在網路上蒐集到這些相關的討論、資訊與評價

【2019 10th World Congress Low Back and Pelvic Pain
Antwerp, Belgium 系列】

Workshop 1 （October 27）
Diane Lee, PT, Canada
【Diastasis Rectus Abdominis – Implications for Assessment & Treatment of Thoraco-Lumbar Pelvic Pain & Disability 】

Great workshop day with Diane Lee 😍

⬛️Inspiring points:

◼️Palpation SIJ movement 的新手勢
◼️Detailed anatomy of abdominal
EO, IO & TrA palpating 及 cuing isometric contraction 的方式
◽️EO：decrease xiphoid angle
◽️IO: increase xiphoid angle
◽️Upper TrA: hug the rib cage

◼️Head curl up observation: EO dominant? IO dominant? RA dominant?

◼️Linea alba palpation 及張力評估
腹橫肌分成上中下三個部分，需分開評估

◼️腹直肌分離，最重要的不是縮小腹直肌間的間距，而是重新建立 fascia tension。

◼️重新建立 fascia tension 就如訓練 tendinopathy 一樣，後期需 overloading training

🔴再次強調，臨床上絕對不會用單一一個測試來斷定診斷結果，必需整體考量主訴、病史、多個測試，得到最完整及精確的診斷

————————————————————————
練習第一個測試動作，Diane 老師確認了我們的檢查結果，說：「非常好，這是一個正常的SIJ！」

心想：「耶！我的 SI 終於恢復正常，我終於可以脫離「病人示範組」了！」

第二個 practice 是要露出肚皮，觀察收縮腹橫肌時，肚子形狀的變化，沒想到 Diane 老師看完我的肚皮後就緊緊牽起我的手說：「Suzanne 來～」
「來喔～大家來看一下Suzanne 的肚子」
然後....我就又成了有趣的示範model 😅

Diane 老師還用超音波看了我的腹橫肌

幸好最近肚子練得還不錯，這告訴我們隨時都要練好，因為出來上課隨時都可能被抓上台展現肚皮😆

p.s. Robert Schelp 坐在我們左邊耶～

#อยากมีsixpackต้องออกกำลังกายอย่างไร ครูมายด์จะมาชี้แจงให้เห็นภาพชัดๆนะ
ทุกคนคงเคยเห็น ภาพแนะนำ หรือคลิปต่างๆใน Youtube แบบนี้ไหม?
- วันนี้เราจะมาแนะนำ 10 ท่า เล่นท้อง ช่วยลดไขมันหน้าท้อง”
- ทำ Crunch 3 เซต เซตละ 20 ครั้ง ช่วยลดไขมันหน้าท้องสร้าง Six-pack
- วันนี้เราจะมาทำ Plank ลดไขมันหน้าท้องกัน...
Continue Reading#If you want to have a sixpack, how to exercise. Teacher Mind will come to explain the picture clearly.
Has anyone seen any featured photos or clips on Youtube?
- Today we will introduce 10 moves to the stomach and reduce belly fat ′′
- Making Crunch 3 set 20 times per set. Helping reduce belly fat. Build Six-pack.
- Today we are doing Plank to reduce belly fat.
- Exercise according to this clip. 10 minutes to help reduce the belly fat. (There is only a belly pose.)
Do you ever wonder if it really helps reduce abs and create Six-Pack?
Nowadays, playing abs is very popular for those who want to have Six-Pack. It's definitely online. It's a lot of online people. It's a lot of fun. It's a lot of belly to reduce abs. Create Six-Pack #but it's true that you want to lose belly, build Six. - Pack is #It has several other components, not just abs. So let's see its components. Today's topic is titled.
I think so.
!!️ I want to have Six Pack. How to exercise?‼ ️

What is Six-Pack?
First we need to know what Six-Pack is.

👉🏻 Six-Pack is a belly muscle called Rectus Abdominis. It's a muscle in abs or popularly called Six-Pack.

Ask if everyone has it? There are all of us, no matter how fat or skinny you are. If we don't have, we wouldn't be able to do many things. For sure, we couldn't get back from the bed, but we wouldn't be able to support our abs muscles. - I can't pack it, but I don't see it because it's fat-covering.

Therefore, let you forget the word ′′ we don't have Six-Pack ′′ and change to ′′ Six-Pack ′′ only.

What should I do if I want to mix-pack?

It's not difficult to say that it's not clear because there is a fat bang. We can just take it off by a ′′ Cardio ′′ exercise. It's also known that Cardio is a fat loss exercise. Therefore, if we do it regularly and get a clear Six-Pack.

So only abs play, why not make Six-Pack clear?
Abdominal play, Plank, Crunch, Sit-Up and dozens of other poses. These are the Weight Training exercises.

Of course, Weight Training doesn't help reduce the fat, but it strengthens the muscle and activates fat burning. This is why I don't have abs acting. Six-Pack is not clear.

It's only Cardio. You don't have to play abs like that. You can't do it anyway. Because if you lose something, you have to replace something. Easy to say. If you want to remove fat, you have to replace it with a muscle to replace it. For beautiful Six-Pack.

#In conclusion, I want to have a clear Six Pack. How to exercise?
💪 Exercise by strengthening, strengthening, strengthening and increasing metabolism by playing abs and Cardio alongside to reduce body fat 💪🏻

Because Teacher Mild did that, never played only abs, but did both Cardio and Weight Training together.

#Don't forget. Everyone wants to lose belly. Good shape, you have to go out every part. Don't choose to take one
#ออกกำลังกายไม่มีลดเฉพาะจุดนะคะ

Hope this article is a huge benefit to everyone.
′′ When I talk about Cardio, many people are wondering how Cardio works best. Next time, let's find an answer

Who reads this message, comment 1 please. I will have energy in writing next story.
Thank you 😉

See you next time.
By teacher mildTranslated

海報做了一些調整，決定印成A3雙面
正面無字版彩圖，背面黑白加字

另外，因為海報有點難處理，還要捲+放筒子
所以這次開放購買到10/16，
有訂才印，統一10/18出貨唷～

有需要的人賣場走這邊唷：
https://goo.gl/zGAvRy

[賀圖]
肌肉是個好東西，最近都在練習w
一邊翻Netter一邊比手畫腳看鏡子
講求EBM的畫法XDDD

中英對照表附上 圖片左起：
Trapezius斜方肌
Rotator cuff肩旋轉肌群
Teres major大圓肌
Latissimus dorsi闊背肌
Gluteus maximus臀大肌

Triceps brachii肱三頭肌
Superficial flexor muscles表層屈肌群
Thenar muscles魚際肌

Gastrocnemius腓腸肌
Soleus比目魚肌
Tibialis anterior脛骨前肌

Deltoid三角肌
Biceps brachii肱二頭肌
Brachioradialis肱橈肌
Adductor longus內收長肌
Quadriceps femoris股四頭肌

Sternocleidomastoid胸鎖乳突肌
Pectoralis major胸大肌
Serratus anterius前鋸肌
Rectus abdominis腹直肌
External abdominal oblique腹外斜肌

僕が普段行っている腹筋の種目をご紹介します。
腹筋のトレーニングで腹直筋全体を意識するためには、腰を丸める動きと、骨盤を後傾させる動きが大切だと思います。
個人的には外腹斜筋は腹直筋のトレーニングで自然に鍛えられると思っていて、腹直筋も外腹斜筋もボディビルダーにとって大切なのは、しっかり脂肪を落とすことと、マッスルコントロールを行うことが大切だと思います。

関連動画
腹筋のトレーニング【ハンギングレッグレイズ】で体がゆれないやり方を解説
https://www.youtube.com/watch?v=hCFxbsD4yRc
腹直筋（下腹部）の鍛え方 ｜ トレーニングのポイントを解説
https://www.youtube.com/watch?v=CMWLiWEug34
ディップスのやり方による効果の違いや体が揺れないコツ等を解説
https://www.youtube.com/watch?v=Rt605mGlmLg

come on girls
let's get healthy sexy