How to roll abdomen
Abdominal roll is one of the most common ways to keep fit. You can exercise and get a good figure. How should abdominal roll work? How to avoid neck force when rolling abdomen?
The correct way of abdominal curling is that if the way of exerting force is not right when exercising, it will not only have no effect but also be easy to get hurt. So let's follow Xiaobian to see how to exert force correctly.
Do abdominal roll, the correct force should be to let the abdomen force, 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 to avoid the neck force by rolling abdomen
Don't bend your neck when doing abdominal exercise. Try to keep it straight. However, many people can't avoid making their neck work hard when they do abdominal roll, especially those who just do abdominal roll. If you don't take care to make your neck work, it will lead to sore neck after finishing. In the long run, you may get cervical spondylosis. So, how to avoid the neck force to do abdominal roll?
If beginners want to avoid neck force completely, they have to rely on equipment. Because in the whole process of using the instrument to roll the abdomen, we can rely on both hands to pull the instrument forward to borrow force, effectively avoiding the situation that the first abdominal muscle does not exert force but turns to the neck. Moreover, the difficulty of the movement is not big, it is very suitable for people who have just started fitness.
How to do yoga ball belly roll
Step 1: sit on the yoga ball and slowly move your feet forward until you are comfortable on it. Your feet are shoulder width apart and your hands are on the side of your head.
Step 2: start to roll your abdomen and get up, keep your sternum toward your navel, chin toward your chest, avoid lifting your head up, contract your abdominal muscles at the top, then gently lower your trunk, make your back round, and gently touch your shoulder blades to the yoga ball. Repeat this.
matters needing attention:
① Before each group of movements, make the body fit on the yoga ball better, that is, lie on the ball naturally, don't stretch the body, let the back match the arc of the ball, so as to increase the range of movements and training intensity.
② At the top of the action, keep your abdominal muscles tense, so don't sit up vertically, it will relax your muscles.
③ Close your eyes. This will help you improve your balance.
④ Try to increase the distance between the chest and pelvis when falling, and try to keep them close when rising.
