Abdominal rolling fitness equipment is a common fitness equipment in gym, also known as abdominal rolling machine or abdominal rolling chair. For abdominal muscle exercise, abdominal rolling fitness equipment is a basic exercise equipment, which has many advantages.

First of all, it is especially suitable for beginners because it can use the strength of both hands to minimize the chance of sports injuries. Secondly, the neck and spine always cling to the backboard, which makes abdominal exercises accurate and effective and reduces the extra neck burden during abdominal exercises. Then, you can freely adjust the weight of the discus, from light to heavy, step by step.

Precautions:

Many people just want to adjust their weight and do it up and down when sitting on this kind of equipment, completely ignoring the height of sitting posture and the appropriateness of the whole movement.

If it is the kind with a rubber pad in front, the height of the rubber pad should be directly below the sternum, and the sitting posture should be adjusted. It is best to lean back slightly at the beginning of the action. If you lean forward at the beginning of the movement, the whole movement may make your back too flexed, which may easily cause lower back injury and body posture problems.

If it is an instrument with a pair of handles for you to take down and roll your abdomen, it is best to choose the one with the cushion slightly backward. Of course, the sitting height is also adjusted as above.

2. Rotating electric machine

Weight-bearing body rotation is an effective way to exercise the external oblique muscles, and gyms generally have corresponding equipment to do similar body rotation.

Action essentials:

1, adjust the height of the seat, the rotation range, and hold your head up and chest out.

2. Turn the body around the waist, with a rotation range of about 45 degrees, and you need to brake at the end of the movement.

Breathe naturally, don't hold your breath.

Precautions:

Control rotation, pay attention to abdominal tightening, and avoid sprain. If the discus collides in use, it is almost certain to be wrong. Because the use of this instrument usually has a fixed tension range, which is about 45 degrees to 90 degrees, it is definitely not for you to rotate left and right 180 degrees.

The position where the discus hits is the end of the tension range, and there is actually no effective tension to continue turning around. Of course, other gadgets and assistive devices in the gym can also be used to help you exercise your abdominal muscles: for example, weight-bearing barbells, suspended parallel bars, fitness balls, cables and so on.

Extended data:

Abdominal muscles are an important part of human connective tissue, including rectus abdominis, oblique abdominis, oblique abdominis and transverse abdominis. When they contract, they can bend and rotate the trunk to prevent the pelvis from leaning forward.

Abdominal muscles also play an important role in the activity and stability of lumbar spine, and can also control the activity of pelvis and spine. Abdominal muscle weakness may lead to pelvic forward tilt and increase the physiological curvature of lumbar spine, increasing the chance of low back pain.

References:

Baidu encyclopedia-abdominal muscles