Who is suitable for rolling belly?
Suitable for people who want to lose weight, shape and practice abdominal muscles.
Abdominal tuck is a common abdominal exercise based on sit-ups, but it is different from sit-ups. The main exercise is rectus abdominis, which is the upper abdomen. The belly roll movement is not to roll up the spine, but to lift the spine slightly by curling up, looking at the navel, getting up and not leaving the ground.
How to roll your belly?
The correct strength to do belly roll should be to let the abdomen exert its strength, so as to truly achieve the effect of exercising abdominal muscles. It is suggested that you can put your feet on a stool, with your thighs at about 90 degrees to the ground, and then tuck in your abdomen and let your lower back stick to the ground, which will make the strength more correct.
Also, it is best to learn abdominal breathing. In anaerobic exercise, exhalation tightens abdominal muscles, and the movement is completed with the rhythm of breathing.
The correct way to breathe when rolling your abdomen: exhale when you get up, and all the actions that squeeze into your chest should be exhale, and vice versa. Then breathe flat and inhale when you lie down.
Is belly rolling aerobic or anaerobic?
Belly rolling belongs to anaerobic exercise. Anaerobic exercise refers to the high-speed and intense exercise of muscles in the state of "hypoxia". Anaerobic exercise is mostly an exercise with high load intensity and strong instantaneity, which is difficult to last and the time for fatigue elimination is slow. The biggest feature of anaerobic exercise is that the oxygen intake during exercise is very low. Because the speed is too fast and the explosive force is too strong, the sugar in the human body cannot be decomposed by oxygen, so we have to rely on "anaerobic energy supply". This kind of exercise makes the body produce too much lactic acid, which leads to muscle fatigue, muscle soreness and shortness of breath after exercise.
Common anaerobic sports are: running, weightlifting, throwing, high jump, long jump, tug-of-war, muscle strength training and so on.
How to avoid neck stress by rolling abdomen
Don't bend your neck when doing belly roll, try to keep it straight. However, many people can't avoid exerting force on their necks when doing belly rolls, especially fitness people who have just done belly rolls. If you don't pay attention to the neck movement, it will lead to neck pain after finishing, and you may get cervical spondylosis in the long run. So, how to avoid neck force when doing belly roll?
Beginners have to rely on instruments to completely avoid neck exertion. Because in the whole process of using the instrument to roll the abdomen, you can rely on your hands to pull the instrument forward to help you, effectively avoiding the situation that the abdominal muscles do not exert force for the first time but instead exert force on the neck. And the movement is not difficult, which is very suitable for people who just started fitness.