Can you build abdominal muscles by rolling your abdomen?
You can practice abdominal muscles by rolling your abdomen.
When doing belly roll, the human body will only roll up the upper body slightly, while the lower body will still stick to the ground. The whole process requires the strength of abdominal muscles, which are always in a state of tightening. For a long time, we insisted on doing abdominal muscles to help the human body develop abdominal muscles.
The reason why belly rolling can't be done
People can't do belly roll, the main reason is that the abdominal muscles are not strong enough, so the scapula can't leave the ground. Therefore, the most important thing is to exercise your abdominal muscles and improve their strength.
Of course, I can't do it for the first time, because the abdominal muscles are not strong enough, so naturally I can't get up. But as long as you insist on regular training, even if you may not be able to do it, you can do it properly. However, after about 1-2 months, you will find that you can complete the standard belly roll independently. Especially obese people will be surprised to find that although their stomachs may still be fat, they can still do this action.
How to practice abdominal muscles effectively by rolling abdomen?
Basic abdominal tumbling
Bend your feet 90 degrees, put your feet flat on the ground, put your hands around your chest or gently put them on your ears, and roll up your upper body slightly with the strength of your abdomen. The angle between your back and the ground should not exceed 45 degrees. Pause for about 2 seconds, lie down slowly, and be careful not to lie flat completely. Just lie flat on your shoulders, exhale when you get up, and inhale when you lie down.
The basic abdomen can be exercised to the rectus abdominis.
Reverse abdominal roll
Lie flat on the ground, palms on the ground, and feet together. The angle between your knee and hip joint is 90 degrees. Roll your legs and hips inward with the strength of your abdomen. After staying for a period of time, slowly put down your feet, and try to keep the angle between your knees and hip joints unchanged during the whole process.
Reverse abdominal contraction can exercise to the lower part of rectus abdominis.
Torsion abdomen
Lie flat on the ground with your knees and feet bent at 90 degrees, your feet flat on the ground, your hands gently attached to your ears, and your elbows spread out to your sides. When you roll up your upper body, use the strength of your abdomen and cross your sides slightly at the same time. Try to keep your elbows open during exercise.
Twisting the abdomen can exercise the oblique muscles outside and inside the abdomen.
Precautions for abdominal muscle tumbling
1. When rolling the abdomen to practice abdominal muscles, it is best to reduce the excess fat in the abdomen first, which can be reduced by aerobic exercise and diet adjustment.
2. When practicing abdominal muscles, don't roll your abdomen on a soft bed, so as not to lose the support of your spine and possibly hurt your lumbar spine.
3. Don't hold your head with your hands when rolling your abdomen, which will easily strain your neck and prevent you from exercising your abdominal muscles effectively.