How to Jump Higher (part 5) – Transverse Abdominals
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Although you can’t see them, the Transverse Abdominals are a group of muscles that play a key role in not only basic appearance of your midsection, but every power movement, including jumping
The transversus abdominis muscle is a muscle layer of the anterior and lateral abdominal wall which is just deep to (layered below) the internal oblique muscle. It is thought to be a major muscle of the functional core of the human body as a spinal stabilizer.
When you move your limbs, the transverse stabilize the core of your body (lower back) to prevent stress or further injury. This muscle group is very important to a wushu exponent and tcma practitioner.
Whenever you wushu instructor or trainer tells you to balance your center and lock it (平衡重心及锁腰), actually it is a nature process of the transverse to “lock” you back to maintain your balance. To achieve this nature process, you have to train your transverse abdominal muscles.
The most common exercise to train the transverse abdominal muscles is Vacuum Exercise.
In performing a vacuum (activating the transverse abdominal), one draws one’s bellybutton inward with a deep inhale toward the spine. Some perform a vacuum in conjugation with bending over, reaching overhead, or when lifting heavy weights, although the benefit and healthiness of this is disputed (some advocated just tensing the midsection, with primary focus more so on the lower back). Increasing the range of motion (how far it is drawn in), the intensity (very little can be done, other than resisting gravity) or the duration are the methods of making the muscles stronger.
A strong back will ease a wushu exponent to perform many maneuver. A strong back will provide the exponent to perform some of the most difficult jumps, like aerial, twist and flips. It also assist combatant to launch good strike and kicks.
Click on the following to read the previous article on “How to Jump Higher” >> Part 1 > Part 2 > Part 3 > Part 4
