In recent years, people's awareness of fitness is getting stronger and stronger, and men's desire for chocolate abdominal muscles is getting higher and higher, so those who have money and time choose to go to the gym and receive professional fitness training. And those who don't have enough money and can't spare the time choose to be? Wild faction? Practice at home by yourself.

As a well-informed editor, I am responsible to tell you that I have really seen a cow who has been practicing abdominal muscles in the gym for 30 days, and everything is clear and sexy. But in my impression, it seems that no one has ever been able to do 200 belly rolls every day and stick to it for 30 days to build abdominal muscles.

But didn't I say this to convey it to you? 200 bellies a day for 30 days, can't you build abdominal muscles? But what do you want to say? Wild faction? Many people don't have any rules to do belly rolling, but they just practice blindly at ordinary times, only pursuing quantity and not paying attention to quality, and the effect is naturally sad.

Next, Bian Xiao will explain to you in detail how to make a standard belly roll. However, before that, I want to tell you the difference between belly rolling and sit-ups, because there are too many things in life? Wild faction? Do a roll-up sit-up.

1. The difference between belly rolling and sit-ups.

First, let me show you a photo.

As can be seen from the picture, belly rolling and sit-ups are very similar actions, but there are also significant differences between them. The focus of sit-ups is that the back is completely off the ground, while the abdomen is only the upper body off the ground, and the lower body is still attached to the ground.

It is this difference that leads to the great difference in the muscles abused by the two movements. Among them, sit-ups are mainly practiced to the hip and waist muscles of the crotch, while belly rolling is aimed at the training of rectus abdominis.

When it is not the side, I stubbornly believe that sit-ups with the back completely off the ground can abuse more muscles and have a more powerful effect. The abdomen where the back can't completely leave the ground is not a good performance. Now it seems that this is really a big mistake. If you are reading the article and have the same misunderstanding as I did before, you must correct it, otherwise you will never practice 8-pack abdominal muscles!

2. How to make a standard belly roll?

Lying on a flat yoga mat, thighs and calves are vertical, and your feet naturally push the ground. After that, adjust the arm posture so that it is placed across the chest. Be careful, don't hold your head with your hands like doing sit-ups at school to avoid cervical spine injury. If you are not used to doing this, you can hold an empty fist, then bend your arms and hold them near the temples on both sides of your head.

Next, use the strength of abdominal muscles to prop up the upper body and gradually approach the knees. In this process, it should be noted that the back should not be straight, just let it bend naturally. In addition, at the highest point of the movement, extra squeezing force is given to the abdominal muscles to make them contract more fully.

Finally, lower your upper body and return to your original position. Need to remind everyone that this action should not be pursued too fast, and a slight slowdown can make the abdominal muscles better abused.

3. The derivative action of abdominal rolling

There are also many derivative actions of belly rolling. If you are tired of the primary version, you can try different advanced postures.

Bian Xiao suggested here that we break down the 200 targets of belly curl into different actions, and don't just stare at one action all day, otherwise it will be difficult to persist for 30 days!