What is the correct way to roll abdomen
Abdominal roll should be a familiar action for many people who love fitness. Many girls exercise their waistcoat line by abdominal roll. What's the right way to do abdominal roll? What's the difference between tummy and sit ups? Now let's take a look.
The correct way to roll abdomen
Action tips:
1. Lie on your back on the floor mat, bend your knees to about 90 degrees, relax your back muscles and spine, keep your legs together and straight, and put your feet flat on the ground.
2. Use the contraction of rectus abdominis to lift the upper back and curl the body. Keep your lower back on the ground
matters needing attention:
1. Pay attention to the difference between abdominal roll and sit ups: when lifting the body, the buttocks of sit ups cannot leave the ground, while abdominal roll requires the lower back not to leave the ground, so abdominal roll should be smaller than sit ups, safe and reliable, and the abdominal stimulation is more continuous, because lifting the body more than 30 ° has no force on the abdomen.
2. Abdominal roll, it is best not to hold the head, so as not to cause cervical injury.
The difference between tummy and sit ups
Sit up: sit up is lying on the ground, feet bent, and then the whole upper body sitting up by lying down. In the whole process, it is not the abdominal muscles that pull the body up, but the iliopsoas of the crotch. The role of the abdominal muscles is to keep the upper body upright, so that the upper body can sit up as a whole under the action of the iliopsoas. Although it also uses force, it is not the most important The source of strength, so many people do sit ups do not feel abdominal acid, but leg and crotch muscle acid. Some people can even make hundreds of them in a row. In fact, it's all about borrowing
Abdominal curling: lying on your back is the same as sit ups. The difference is that during the whole movement, the lower back is always close to the ground and can't leave the ground. The upper part of the upper body bends upward. You only need to lift the shoulder blades off the ground to ensure the contraction of the abdominal muscles, but you won't train the iliopsoas. Only in this way can you feel the feeling of the abdominal muscles being squeezed, When the upper body is bent to the limit, pause for a second or two to return to the flat position, and repeat the exercise. The whole movement is completely driven by the contraction and extension of the abdominal muscles, so it is really focused on the abdominal muscles. It's the real contraction of the muscle, of course, it's more effective.
