Injury Prevention for Six Pack Training

Six Pack Training involves working the core muscles hard for ultimate definition and to achieve the 'look'. However, in the quest for the perfect six pack, it is important to maximize safe practices, especially if trying to get six pack abs fast. One wrong move can lead to weeks of pain and orders not to work out at all.

Primary to six pack training is the use of proper form at all times. Many people blast through their six pack training session too quickly. This can be due to a simple lack of time for a proper workout or because of the adrenaline rush typical of a hard workout. In order to achieve maximum benefit from a work out, it is necessary to work muscle groups to exhaustion. This involves a minor amount of transient pain that must be worked through. Some pain is there to remind the athlete of the body's natural limitations. It is exceeding important to listen to what your body is telling you and react accordingly.

Six Pack Training and Your Back

A quick look at the anatomy of the back shows that it is mostly comprised of long thick muscles that stretch the entire length of the spine.

At the top of the back, starting in the neck is the trapezius muscle. The trapezius runs between the neck and the two shoulders down to the mid back area. The upper part works to elevate the shoulders and help to keep the head up, while the lower part allows the head to look up.

The deltoid muscles are next and they run from the shoulder in to the back of the upper arm and forward to the collarbone. These muscles assist normal twisting motion of the arm.

The teres muscles (teres minor and teres major) also assist in arm movement and help to strengthen the shoulder joint. They are attached at the upper arm and the vertebral column.

The Latissimus Dorsi Muscle is overall the largest muscle of the back. It attaches at both the pelvis and the vertebral column and also to the upper arms. It is used in assisting in rowing motions, and also assists in helping the body remain in an upright position.

There is also a large amount of connective tissue in the back (fascia), shown as the white tissue in the mid low back in the illustration. This tissue extends beyond the muscle fibers or covers them to strengthen attachments to other muscles and bones. The simplest example of a working tendon would be in the knee. The fascia does allow for a minor amount of movement, but it primarily there to help the muscles stay in place.

Six Pack Training and Your Abdominal Muscles Six pack training

While back injuries can be common in people who are not properly conditioned, abdominal pulls or tears are also possible. The main anatomy of the abdomen is composed of the transversus abdominis, rectus abdominis, and abdominal obliques. All of these muscles work together to bend and flex the vertebral column, compress and protect organs, and assist in breathing. There are also numerous deep muscles that assist in this process.

Injuries to either the back or abdominal muscles can be grouped into acute, subacute, or chronic. Depending on the injury mechanism, strains, sprains and ruptures are possible. A steady and incremental strengthening program will help to prevent most of these injuries. These muscles can create problems if not properly strengthened and protected. Even a minor injury to one of these areas can take a really long time to heal, and it can involve the entire length of the back as the pain tends to move around.

One of the first rules of injury protection is to bend at the knees when lifting heavy objects. This rule carries over to six pack training as well. During weight sets, bend your knees to pick up or manipulate the weights. If you're being diligent in doing six pack training, you will notice that your back muscles are also becoming stronger, but try to get some back-only moves in as well. If you train at a gym, most have weight machines designed for back exercises and the staff can show you the safest way to set up and use these machines.

If during six pack training however, despite all of your precautions you end up with severe pain, STOP. Minor aches are one thing, but if you feel any type of uncomfortable pressure in your lower back or sharp pain anywhere in your back or neck, stop what you are doing immediately. You will need to re-evaluate your six pack training routine first for proper form, and then for the actual move. If you are trying to get six pack abs fast you definitely want to minimize pain and/or recovery time so that you can progress faster.

Six Pack Training and Injury Treatment

Basic injury first aid is essential. This first thing to do after stopping the exercise is to get ice on the injury ASAP. That and some ibuprofen will limit the amount of initial inflammation and pain. If there is numbness or tingling in any of the extremities (legs, arms, etc), or if it felt as if something popped or snapped, additional medical care is advisable. These signals can be a sign of spinal nerve impingement/damage or rupture and must be treated by an MD.

For 'normal' injuries, after the initial ice pack, moist heat will soothe any spasms. Whatever you do, do not stop moving around and do not stop your six pack training completely. If you lie in bed or take it easy, you will get stiff and have even more pain, so modify your six pack training and keep going. Even if all you can do at first is walking, it is better for your back than just sitting around. Add in regular six pack training sets as you can. For any continuing soreness, regular applications of heat and doses of OTC pain relievers are best. Good six pack training involves injury prevention as well as muscle strengthening.