Transverse abdominal muscle = natural abdominal corset to relieve low back pain

Once the back pain strikes, it is extremely painful. Even if you apply a pain-relieving patch, it still doesn't work? A Japanese fitness expert certified by the American College of Sports Medicine said that the transverse abdominal muscle, located in the core abdominal muscle group, wraps around the waist like a corset. Once the transverse abdominal muscle declines, it can easily cause low back pain. If you want to get rid of this annoying back pain, it is recommended to do some exercises to achieve the effect of building muscle and protecting your waist.

James Shuichi Nakano, a Japanese fitness expert certified by the American College of Sports Medicine, pointed out in his book "10 Minutes of Micro-Fitness Every Day, Japanese Fitness Experts Teach You to Easily Solve Hunchback, Turtle Neck, Back Pain, Shoulder and Neck Pain" that low back pain is closely related to the muscles that maintain posture, and the core muscles are an important muscle group for maintaining the posture of the upper body.

The four core muscle groups support the body

The core muscles are composed of the transverse abdominal muscles, oblique abdominal muscles, pelvic floor muscles, and multifidus muscles. They not only support the body trunk but also shoulder the important responsibility of protecting the abdominal viscera. The transverse abdominal muscle is a muscle attached to the ribs and pelvis, covering the waist; the oblique abdominal muscles are distributed diagonally on the sides of the waist.

The pelvic floor muscles are located at the bottom of the pelvis, supporting the internal organs like a hammock, and covering the urethra and anus; the multifidus muscles are located at the deepest part of the covering, attached to both sides of the spine, and are responsible for supporting the spine. But as we age, our core muscles gradually weaken.

The transverse abdominal muscle acts like a natural corset around the waist

The transverse abdominal muscle in the core muscle group is the muscle closest to the internal organs. The transverse abdominal muscle acts like a corset, tightly wrapping around the waist. If the transverse abdominal muscle declines, it may cause low back pain. Therefore, exercising the transverse abdominal muscle can achieve the effect of wearing a natural corset and reduce the possibility of low back pain. The following is an exercise to train the transverse abdominal muscles.

[Exercise the transverse abdominal muscle to improve body strength]

action:

1. Lie down with your elbows on the ground and stand up.

2. Use your elbows and knees to support your upper body. Look towards your navel, hunch your back and tighten your anus.

Tips: You may only be able to hold on for a few seconds at first, but you can slowly increase the time after you get used to it.

If you want to build muscle, protein supplementation is important

If you want to train your core muscles, in addition to doing anaerobic exercise, diet is also very important. The normal daily diet is divided into 50% carbohydrates, 20% protein, and 30% fat. If you need to exercise, you can increase the protein to 30%.

Taking a 60 kg male as an example, the basic protein intake is 4 to 5 servings of beans, fish, eggs and meat (one serving is about the size of a palm). If you want to build muscle, you can eat 1 to 2 more servings of meat, but it is not advisable to supplement too much. If you eat too much meat, in addition to affecting the kidneys, it will also increase the risk of gout.