When people gain weight, the easiest part to increase is the abdomen, so they should exercise in time and effectively to reduce the fat content. If people can reduce body fat by running, the effect is the best. If they can't do this, they can use sit-ups and yoga to reduce abdominal fat.
Abdominal curl is a kind of exercise aimed at waist and abdomen, which can effectively reduce waist fat, exercise abdominal muscles, make them bigger and stronger, and enhance the strength of core muscles.
Many people can't feel the strength of the abdomen when doing belly roll, which may be because the action is wrong. For example, when rolling up the upper body, they borrowed the strength of the neck and waist from other parts rather than the abdominal muscles.
The correct strength to do belly roll should be to let the abdomen exert its strength, so as to truly achieve the effect of exercising abdominal muscles.
I can't feel the strength of my abdomen when I roll my abdomen.
1. Lower back can't leave the ground: When abdomen is closed, the lower back must not leave the ground, and the upper back should leave the ground but the angle with the ground should not exceed 45 degrees. Don't let your whole back off the ground.
2. Can't look up: Looking up with both hands is actually pulling the cervical vertebra by hand to make the body upward, which weakens the abdominal exercise effect and does great harm to the cervical vertebra.
3. Legs can't be fixed: feet can't be fixed and can't be pressed hard, so as not to borrow leg strength when rolling up the upper body.
4. When descending, the neck can't be completely attached to the ground: when lying flat, the neck is attached to the ground, and it is easy to lend force to the neck when getting up, which will also lead to neck pain and spinal injury.
If conditions permit, you can use abdominal rolling equipment to practice, which is especially beneficial for trainers who can't master the movements. Abdominal rolling machine can help you exercise your abdominal muscles, reduce the exertion of other parts, and avoid the possibility of lumbar muscle strain, waist injury and neck injury.
Also, it is best to learn abdominal breathing. In anaerobic exercise, exhalation tightens abdominal muscles, and the movement is completed with the rhythm of breathing.
The correct way to breathe when rolling your abdomen: exhale when you get up, and all the actions that squeeze into your chest should be exhale, and vice versa. Then breathe flat and inhale when you lie down.