Speaking of belly roll, you may not be familiar with it, so let's talk about another name, semi-sit-ups. You are familiar with sit-ups. Bian Xiao chose to push abdominal rolls instead of sit-ups because abdominal rolls can also be called an upgraded version of sit-ups, which is more friendly to novices in terms of fitness requirements, low in fitness intensity and easy to learn. Suitable for everyone's daily fitness exercise. Next, introduce the belly roll in detail.
First, the essentials of action
Maybe someone will say:? It's too easy to roll your stomach. There is nothing to learn. No, you are wrong. It's really difficult and easy to learn, but for people who don't understand belly rolling at all, you may not have mastered the basic essentials of belly rolling at all. Wrong movements not only have no obvious fitness effect, but also easily cause harm to the body!
1, prone position
Lie on your back, relax your body, bend your legs about 60 degrees, relax your arms, take a deep breath, get up with your abdomen, bend your back slightly, and your back is not straight.
2, pay attention to the arm position
Relax your hands and don't push.
3, pay attention to the neck
Do what you can, pay attention to speed when lying flat, and avoid neck injury.
Step 4 control the rhythm
It is best to adjust the breathing frequency, control the rhythm of getting up, and maintain a good somatosensory state.
Second, the benefits of abdomen
The most obvious benefit of belly rolling lies in the shaping of abdominal fat and fat. The benefits of belly rolling are not only that.
1, abdominal rolling exercises to reduce abdomen.
It helps to protect the human spine, and the tightening of abdominal muscles is more conducive to protecting the spine and enhancing bone health.
2. Abdomen, improve metabolic rate.
In fact, the abdomen is the easiest part of the human body to gain weight, and the body fat content of the human abdomen is high. Rolling the abdomen exercises the abdomen, improves the metabolism of the abdomen, better reduces the body fat rate, increases the muscle content, and is more conducive to slimming the human body.
3. Improve immunity
One of the basic functions of fitness is to improve immunity, and so is belly rolling. Exercising abdominal muscles can effectively enhance physical function and improve immunity.
4. Adjust your mood and mentality.
People who insist on fitness for a long time will also improve their mentality through fitness exercise. Exercising the abdomen stimulates the secretion of endorphins, relieves mental stress, and regulates the mood and mentality of people and machines.
Third, the goal of belly rolling
Belly rolling is only the basic movement of fitness, and the exercise intensity is low for the initial shaping of abdominal muscles. The purpose of belly rolling is to exercise the abdomen initially. When the strength of belly roll can't further satisfy the shaping of abdomen, it is necessary to change the fitness exercise, but belly roll can also be directly combined with barbell weight-bearing equipment to strengthen the intensity of fitness exercise and improve the fitness effect. In a word, it can meet the fitness needs of any fitness level by mainly rolling abdomen and supplementing with other equipment.
As a classic action to exercise the abdomen, belly rolling can help us exercise the abdomen and lose abdominal fat very effectively. Comrades who want to exercise or lose weight can try. So, have you studied the basic movements of a daily exercise and belly rolling today?