Washboard abs
Washboard abs is a slang term for the very pronounced and very little fat hidden abdominal muscles in humans. The muscles in the abdominal area are arched several times, which has led to the name " washboard stomach". As a rule, there are six visible bulges (three on each side), which is why the term six-pack , which comes from English-speaking countries, is used.
From an anatomical point of view, the washboard abdomen is the contour of the rectus abdominis muscle ( straight abdominal muscle ) under the skin. The horizontal subdivisions are created by intermediate tendons (Intersectiones tendineae). The number of these incisions varies between zero and four, so anatomically speaking, some people may not have a washboard abs or even a “tenpack” (German “ten pack”). Most people, however, have a predisposition for two to three incisions that form the washboard abs. The vertical division is the division of the two muscle tracts on the left and right of the navel by the linea alba .
In order for the relief to be visible, intensive training of all abdominal muscles and a low body fat content are required . Experts say that the body fat percentage should not exceed 12% (in men) so that the abdominal muscles are clearly visible.
The muscle building for the washboard abs is mainly generated by muscle stimuli according to the principle of supercompensation . As soon as the abdominal muscles are used beyond their comfort zone, the body registers that it has to do something to better cope with the demands next time. Muscle build-up takes place during this adaptation, the existing muscle fibers gain in volume ( hypertrophy ). During the resting phase of the body, i. H. after exercise, this muscle growth occurs. After intensive strength training, the body needs time to regenerate the irritated muscles and at the same time to adapt to future higher loads. Protein from food is used for this and thus muscle mass is built up.
In cosmetic surgery, the most common method of creating a washboard abs is to remove belly fat and sculpt it using liposuction . The washboard abs is only rarely produced by implants, as this is very complex and the operation is consequently only carried out by a few surgeons worldwide.
literature
- Berend Breitenstein , Horst Lichte: Bodybuilding. Exercise book abdominal muscles. Flat stomach - less fat - the best exercises; with training programs . Rowohlt, Reinbek bei Hamburg 2003, ISBN 3-499-61052-3
- Klaus Arndt: Training for hard, defined abdominal muscles. The ultimate abdominal program . (4th edition.) Novagenics, Arnsberg 1997, ISBN 3-929002-07-8
- Heike Schönegge: stomach, chest, bottom - a good figure with fun. Bodystyling - Beauty Food - Wellness . Südwest-Verlag, ISBN 3-517-06759-8
- Harrson G. Pope et al .: The Adonis Complex. Beauty mania and body cult in men. Dtv 2001, ISBN 3-423-24249-3
