Imagine that after long months of hard training, a significant reduction in the percentage of subcutaneous fat, you look at your abs and think: "Wait a minute - why is my abs crooked?" If your cubes do not look like a fitness model, then calm down first - this is normal. In fact, if you attend bodybuilding competitions, you will notice that many guys and girls have asymmetries of the press. In this article, you will find out what are the three main causes of this phenomenon and how to fix it.
Genetic factor
The hereditary composition of the muscles (attachment point, shape) is almost impossible to change. Tendons, which attach muscles to bones or to each other, also play a large role in the appearance of the press. If you have longer tendons, then there will be more gaps between the muscles, if shorter - less.
In this regard, you can not eliminate the curve of the press, although you can adjust it a little. Some bodybuilders devote years to hard training, trying to sculpt a perfect body and change the appearance of certain muscle groups. Undoubtedly, you can increase muscle in volume, remove the fat layer, but it is the shape of the press that is genetically predetermined, and you can do nothing about it. Therefore, do not torment yourself once again with the question of what to do if the press is crooked.
Rachiocampsis
Most people have one shoulder and one side of the spine higher than the other. In this situation, the upper and lower back are lengthened more, so one shoulder is located higher, which can lengthen and stretch the corresponding side of the abdominal wall.
Meanwhile, the other side remains shortened, creating this non-standard appearance of your cubes. Asymmetry may also indicate undiagnosed scoliosis. In both of these situations, you can improve your condition and correct the curve of the press.
Load asymmetry
Athletes who have played sports where the load is on one side of the body, such as baseball, tennis and golf, can redefine the appearance of one side of their abs.
In the photo of the curve of the press, the muscles of the working side look more voluminous and embossed, while the other side is not used enough. For this reason, even if your abs is genetically symmetrical, muscle imbalances can cause your cubes to develop unevenly.
How to make the press more symmetrical?
Despite the fact that the shape of the press is genetically defined, with the help of exercises you can correct it to a certain extent. Ultimately, you need to work with each side of your press individually. The focus should be on anti-rotation exercises, where your spine should resist rotation. You also need movements that stretch your abdominal muscles.
The best exercises for a balanced press
- A strap on one arm.
- Side plank.
- Side bar with twists.
- One-way traction in the crossover.
- Reverse twisting.
- Raising legs in the hang.
Make sure that during these exercises your shoulders extend down and lean back, the latissimus dorsi muscles are activated and contracted. If this does not happen, then one side or both may become excessively elongated, which disrupts the positioning of your press, giving it an asymmetrical appearance. You also need to get rid of stiffness and muscle cramps. Relieving this stress can help make your press a little more symmetrical, especially if some cubes visually seem to bulge out more than others.
Conclusion
So, it's time to take stock. How to fix a curve press?
- If the arrangement of your press cubes resembles a chessboard, then it’s just a matter of genetics and you really can’t do anything about it.
- If your abs looks uneven, the cause may be the accumulation of fat in the lower abdomen. Focus on lowering your overall body fat percentage to fix this. If this is a problem with actual imbalance of the abdominal muscle, use the recommended exercises listed above.
- If your abs is stronger on one side and weaker on the other, try to distribute the load evenly. You can also perform one-way exercises.
If you notice that your press is symmetrical, you should be very satisfied, as you enter a very small percentage of the population with good genetics. However, if you have an asymmetry, this is not a cause for frustration. Make sure that you have done everything in your power to train and correct spinal problems, and alas, the genes cannot be fixed.