How to make abdomen curl
Abdominal curling is a kind of exercise for waist and abdomen. The correct abdominal curling exercise should make use of the abdomen to exert force. Let's see how abdominal curling makes the abdomen exert force? How does roll abdomen avoid neck to send force?
Abdominal roll to let the abdomen force, can adjust their own posture, is the back close to the ground, so the effect is better.
The correct way of abdominal roll is shown in the figure. The correct way to do abdominal roll is to let the abdomen work, so as to really achieve the effect of abdominal muscle exercise. It's suggested that you put your feet on the stool. The size of your legs should be about 90 degrees, and your thighs should be 90 degrees to the ground. Then close your abdomen so that your lower back is close to the ground. In this way, you can exert your strength and correct it.
In addition, it's better to learn abdominal breathing. In anaerobic exercise, exhale to exert force is to tighten the abdominal muscles and complete the movement with the rhythm of breathing.
The right way to breathe when rolling abdomen: exhale when you get up, and all the actions that squeeze to the chest should be exhale, otherwise inhale. Then breathe flat and inhale as you lie down.
How does roll abdomen avoid neck to send force
Roll abdomen with instruments
If you want to avoid the use of neck force in the process of abdominal roll, it is suggested that you can use instruments to roll the abdomen, and you can rely on both hands to pull the instruments forward, which is very suitable for beginners. The specific measures are as follows:
1. Bend your knees, hold the instrument with both feet, and hold the handrail with both hands.
2. Tighten your abdomen, lift your upper body, and keep your elbows as close to your knees as possible.
Put a ball under your chin
If you want to reduce the force of the neck when rolling the abdomen, you can clamp a ball between the chin and the neck, so that you can't bend and stretch the neck, and you can't make the force.
Put your hands to your ears
Most of the time, when doing abdominal roll, the reason why the neck will exert force is to hold the hand to the head and unconsciously exert force in the process of action. Therefore, when doing abdominal roll, it is best to stick the hands to the ear or cross them in front of the chest.
Use the towel
You don't need to lift your body very high when you roll your abdomen. Just leave your shoulder blades, that is, your upper back, off the ground. Fix your neck. You can try clenching your fist with one hand in front of your neck to feel if your neck is up. Do auxiliary roll your abdomen to feel the correct power of your abdomen.
In addition, you can also put a towel under your head, hold both sides of the towel by hand, help your body up when you get up, and keep your eyes looking at the ceiling, so as to avoid neck force and bending to a certain extent.
Enhance the strength of the waist and back
The reason why many people use the strength of the neck to help with abdominal roll is that the strength of the waist and back is not enough to complete the action. Therefore, if you want to avoid neck force, you should also enhance the strength of the waist and back, such as doing flat support, prone two ends up, parallel bars arm flexion and extension, etc.
