The same vest line can be easily done with only four rolls.
Action 1: Lift your legs and roll your abdomen.
1, relax and lie flat with your knees slightly bent.
2. Hold your head with your hands and exert your abdominal muscles.
3. The legs are suspended and the back is off the ground.
4. Focus on the abdominal muscles and move closer to the middle.
When doing this action, the abdominal muscles should have a strong sense of quantity. This sense of strength is usually used in walking and leg lifting, which can not only exercise the vest line, but also relax the thigh muscles and give you the feeling of long legs.
Action 2: supine core belly roll
1, still relaxed and lying flat, knees slightly bent.
2. Stretch your hands forward and use the strength of your upper abdominal muscles.
Keep your feet on the square ground and your back off the ground.
4. Stretched hands move forward with the action.
This action is different from the general belly roll, and the hands are stretched forward without holding the head to prevent cervical spine injury. The original intention of our exercise is to make ourselves healthier, stronger and better, so we should choose different movements and different training methods according to our different situations during training.
Action 3: Kneeling and belly rolling
1, kneeling posture, with the help of rope equipment or abdominal wheel.
2, grab the rope, or abdominal wheel, bend down, so that the back presents a curved arc.
3. At the same time, contract the abdominal muscles, keep your head low, try to be close to your body, and roll up the abdominal muscles.
This movement is mainly used for trainers who have gradually entered a good sports environment and is suitable for increasing intensity. Any training has a step-by-step process, so it is important to keep your own pace.
Action 4: reverse belly roll
1, body flat, hands flat on both sides, palms down.
2. The legs are slightly bent and raised, and the thighs are as vertical as possible to the ground.
3, deep inhalation, abdominal muscles, try to raise your knees to the chest position.
4. Wait for a second, then exhale and take your feet back with the strength of your abdomen.
As the name implies, the reverse belly roll is the opposite direction to the kneeling position. The intensity of this action is relatively large, and the abdominal muscles will be stimulated more, so as to better exercise this part.
The effect may not be so obvious at first. Don't worry, you will definitely see great changes after persistence. Stick to a diet, summer is your tummy-filling season!