How to use the schematic diagram of abdominal muscle roller
1, use the side wall abdominal muscle roller.
Operation mode:
Hold the abdominal muscle roller with your hands facing the wall, lift the roller horizontally with your hands and push it up along the wall. At the same time, your body will stretch upward with the push of the roller, and then slowly return to the original posture when it reaches the limit, and so on.
Or lift the abdominal roller with your back to the wall, then push the roller back and forth on the wall to stretch your body to the maximum and repeat the operation.
Practice location:
Face-wall abdominal muscle roller is mainly used to exercise upper body shoulders and chest, which is the easiest action for beginners.
Tips:
But this abdominal muscle training method is not helpful to abdominal muscles, and it is suitable for obese people who just started training.
2. How to use the kneeling abdominal muscle roller
Operation mode:
Kneel on the ground first, then hold the handle of the abdominal muscle roller with both hands (keep both hands exerting force evenly), push and pull the roller forward repeatedly, and stretch the body forward to the maximum, then return to the initial position of kneeling posture, and so on.
Practice location:
It can stimulate abdominal muscles and waist most, and it can also play some auxiliary exercises on arms, arms and chest.
Tips:
Pay attention to the safety of the ground when kneeling, and don't choose hard ground to avoid hurting yourself due to improper operation.
3. How to use the standing abdominal muscle roller
Operation mode:
First, separate your legs slightly wider than your shoulders, then lower your waist and abdomen, push forward with the abdominal muscle roller, stretch forward to the maximum extent, and then return to the initial position of the standing posture and repeat the operation.
Practice location:
This action is most significant for waist and abdomen training, and it can also stimulate some parts of the arm, such as shoulders and forearms.
Tips:
In this training, you should pay attention to your waist and abdomen, breathe evenly and try not to hold your breath.
4, the usage of calf abdominal muscle roller
Operation mode:
Sit in a chair, step on the handle of the abdominal muscle roller with your feet, then push the roller with your feet. During the pushing process, the calf stretches forward to the maximum support, then return to the original position and repeat the operation.
Practice location:
Leg-type abdominal muscle roller training has a good effect on stovepipe and can also exercise the flexibility of legs.
Tips:
Pay attention to sitting in a chair, keep your upper body straight and don't bend, otherwise you won't achieve the effect of practicing abdominal muscles.
5. How to use the back abdominal muscle roller
Operation mode:
First, sit on the ground, put the abdominal roller on your back, grab the handle of the roller with both hands and push it back and forth. At the same time, stretch your body backwards as much as possible, then return to its original position, and so on.
Practice location:
The back-mounted abdominal muscle roller can exercise the strength of the upper body back and shoulders, and can also stretch the shoulder ligaments.
Tips:
When practicing the back-type abdominal muscle roller training, pay attention to the fact that the legs can't bend and keep straight, otherwise the legs will share the strength of the abdomen and affect the effect.
Skills of using abdominal muscle roller
1, it is best to do some stretching or aerobic exercise to warm up before using the abdominal roller to avoid muscle strain during abdominal muscle training.
On the one hand, warm-up exercise can move the body away, so that the effect will be better when practicing, on the other hand, it can also make the body enter the state of exercise in advance, and it will not easily cause sprain, muscle strain or uncomfortable feeling during an adaptation process.
(Related links:)
2. When kneeling training, don't sink your back, bend over, and don't push your hips too high to avoid backache.
(Related links:)
3. During the training process, always keep your waist and abdomen strong, and never exert yourself on your neck.
4, training should be gradual, not too intense at once. In fact, there is no need to practice abdominal muscles every day. In addition, if kneeling training is always prone, rest for a few days, or reduce the number and difficulty of training, and then gradually increase the difficulty of training. Also, if you have abdominal pain, don't continue. It is advisable to rest for two days first.
(Related links:; )
Abdominal roller is a kind of equipment commonly used by abdominal muscle fitness people. It is famous for its simple structure, convenient use and obvious effect. So, how to use the abdominal roller? The following small series will introduce you to various patterns of abdominal muscle rollers and their precautions.
How to use the schematic diagram of abdominal muscle roller
1, use the side wall abdominal muscle roller.
Operation mode:
Hold the abdominal muscle roller with your hands facing the wall, lift the roller horizontally with your hands and push it up along the wall. At the same time, your body will stretch upward with the push of the roller, and then slowly return to the original posture when it reaches the limit, and so on.
Or lift the abdominal roller with your back to the wall, then push the roller back and forth on the wall to stretch your body to the maximum and repeat the operation.
Practice location:
Face-wall abdominal muscle roller is mainly used to exercise upper body shoulders and chest, which is the easiest action for beginners.
Tips:
But this abdominal muscle training method is not helpful to abdominal muscles, and it is suitable for obese people who just started training.
2. How to use the kneeling abdominal muscle roller
Operation mode:
Kneel on the ground first, then hold the handle of the abdominal muscle roller with both hands (keep both hands exerting force evenly), push and pull the roller forward repeatedly, and stretch the body forward to the maximum, then return to the initial position of kneeling posture, and so on.
Practice location:
It can stimulate abdominal muscles and waist most, and it can also play some auxiliary exercises on arms, arms and chest.
Tips:
Pay attention to the safety of the ground when kneeling, and don't choose hard ground to avoid hurting yourself due to improper operation.
3. How to use the standing abdominal muscle roller
Operation mode:
First, separate your legs slightly wider than your shoulders, then lower your waist and abdomen, push forward with the abdominal muscle roller, stretch forward to the maximum extent, and then return to the initial position of the standing posture and repeat the operation.
Practice location:
This action is most significant for waist and abdomen training, and it can also stimulate some parts of the arm, such as shoulders and forearms.
Tips:
In this training, you should pay attention to your waist and abdomen, breathe evenly and try not to hold your breath.
4, the usage of calf abdominal muscle roller
Operation mode:
Sit in a chair, step on the handle of the abdominal muscle roller with your feet, then push the roller with your feet. During the pushing process, the calf stretches forward to the maximum support, then return to the original position and repeat the operation.
Practice location:
Leg-type abdominal muscle roller training has a good effect on stovepipe and can also exercise the flexibility of legs.
Tips:
Pay attention to sitting in a chair, keep your upper body straight and don't bend, otherwise you won't achieve the effect of practicing abdominal muscles.
5. How to use the back abdominal muscle roller
Operation mode:
First, sit on the ground, put the abdominal roller on your back, grab the handle of the roller with both hands and push it back and forth. At the same time, stretch your body backwards as much as possible, then return to its original position, and so on.
Practice location:
The back-mounted abdominal muscle roller can exercise the strength of the upper body back and shoulders, and can also stretch the shoulder ligaments.
Tips:
When practicing the back-type abdominal muscle roller training, pay attention to the fact that the legs can't bend and keep straight, otherwise the legs will share the strength of the abdomen and affect the effect.
Skills of using abdominal muscle roller
1, it is best to do some stretching or aerobic exercise to warm up before using the abdominal roller to avoid muscle strain during abdominal muscle training.
On the one hand, warm-up exercise can move the body away, so that the effect will be better when practicing, on the other hand, it can also make the body enter the state of exercise in advance, and it will not easily cause sprain, muscle strain or uncomfortable feeling during an adaptation process.
(Related links:)
2. When kneeling training, don't sink your back, bend over, and don't push your hips too high to avoid backache.
(Related links:)
3. During the training process, always keep your waist and abdomen strong, and never exert yourself on your neck.
4, training should be gradual, not too intense at once. In fact, there is no need to practice abdominal muscles every day. In addition, if kneeling training is always prone, rest for a few days, or reduce the number and difficulty of training, and then gradually increase the difficulty of training. Also, if you have abdominal pain, don't continue. It is advisable to rest for two days first.
(Related links:; )