Which is more suitable for abdominal muscle rolling and sit-ups?
Lying flat posture is the same as sit-ups, but the difference is that the lower back is always close to the ground and the upper body is bent upward during the whole movement, which can obviously feel the feeling of abdominal muscles being squeezed. After the upper body bends to the limit, pause for a second or two to resume the lying posture, and so on.
The whole movement is completely driven by the contraction and extension of abdominal muscles, so it is really important to focus on abdominal muscles.
Eight-piece abdominal muscle exercise method In order to practice abdominal muscles well, we must first understand the role of abdominal muscles. Abdominal muscles include rectus abdominis, oblique external abdominal muscles, oblique internal abdominal muscles and transverse abdominal muscles. 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.
Let's compare five kinds of abdominal exercises to see which one can strengthen rectus abdominis more effectively.
1, boarding in the air
Lie on your back on the floor with your lower back close to the ground. Put your hands on your head and open your arms. Lift your legs and climb on the bike slowly. Exhale, lift your upper body, touch your left knee with your right elbow, hold your posture for 2 seconds, and then restore.
Touch the right knee with the left elbow again, hold it for 2 seconds, and then slowly return to the starting position.
2, fitness ball belly roll
Lie flat on the fitness ball, put your feet flat on the ground, put your hands on your head and open your arms. Reduce the chin to the chest, exhale, contract the abdominal muscles, raise the upper body about 45 degrees, hold it for 2 seconds, and then slowly return to the starting position.
In order to keep balance, your feet can be separated more. If it is difficult, you can do it with your feet together.
Step 3 lift your legs and tuck in your abdomen
Lie on your back on the floor with your lower back close to the ground. Put your hands on your head and open your arms. Raise your legs at 90 degrees to your upper body, cross your legs, and bend your knees slightly. Exhale, contract the abdominal muscles, lift the upper body, keep the lower back off the ground for 2 seconds, and then slowly return to the starting position. Keep your chin down to your chest.
4. Reverse abdominal roll
Lie on your back on the floor with your lower back close to the ground, put your hands on your sides, raise your legs at 90 degrees to your upper body, cross your legs, and bend your knees slightly. Tighten your abdominal muscles, then exhale, lift your hips slightly, lift your back slightly off the ground for 2 seconds, and then slowly return to the starting position.
5. Traditional belly roll
Lie on your back on the floor with your lower back close to the ground. Put your hands on your head and open your arms. Put your legs flat on the ground and bend your knees. The chin shrinks to the chest, contracts the abdominal muscles, exhales, lifts the upper body, keeps the lower back off the ground for 2 seconds, and then slowly returns to the starting position.
How long does it take for the average person to practice eight-pack abdominal muscles? It takes at least three months to produce six lower abdominal muscles and make unremitting efforts every day. In order to practice exercise, it is necessary to keep the abdomen stressed and constantly stimulated.
Generally simple and effective methods are: sit-ups and push-ups. Although pull-ups are the main force, the abdomen is also loaded. When sitting, do it properly, not how many times a minute.
Mainly sit-ups: don't push your hands under your head. All the strength must be concentrated on the abdomen and constantly stimulate it. Take a deep breath and straighten your feet. Then try to touch the paint with your head. If you want to practice the lateral abdominal muscles, you can cross the paint cover with your hands.
Get up and exhale after lying down, about 50 at a time, at least 200 at intervals, and push-ups.
How to make a belly roll is effective. 1. Lie flat on the yoga mat with your knees bent 90 degrees. Hands can be crossed on the chest, or placed on both sides of the temple in a fist posture.
But you can't squeeze your temples, and you can't hold your head with your hands. If you pull your head up by hand during the movement, it will cause cervical pain for a long time.
2. Bend your shoulders and torso slowly so that they are close to your knees. Be careful to bend your back, but don't try to lift your whole back completely off the ground. Bend forward so that your chest is close to your pelvis.
3. At the highest point of the movement, intentionally squeeze the abdomen extra to achieve complete contraction. Then relax, lower your shoulders and return to the starting position.