These two movements are classic movements of abdominal exercises. So which of these two methods to stimulate abdominal muscles is better? There is no better point for muscle training, only which action is more suitable for training. Or which action is more suitable for you to practice.

First of all, let's talk about the action of belly rolling, which stimulates the rectus abdominis more, especially the upper abdomen. If you want to emphasize the girth and separation of abdominal muscles. If you practice more obviously. You can do this action to practice.

Then, he mainly trains the movements of flat support. The deep muscle at the core of our deputy, the transverse abdominal muscle. This muscle is not particularly important for the obvious degree of abdominal muscles, but it has a great influence on your core stability, waist circumference and intra-abdominal pressure. Therefore, it is also necessary to practice this action frequently, but the pertinence is different.

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Why do you say that?

First of all, everyone has abdominal muscles, just like the mouth on the face. It consists of rectus abdominis, oblique abdominis, oblique abdominis and transverse abdominis. What people usually call rectus abdominis is huge.

But why can't most people see the abdominal muscles? This is the crux of the problem. Whether abdominal muscles can be directly observed with naked eyes is related to the thickness of abdominal surface fat! Look at the results of the same person's fat level:

Have you ever heard the phrase "thin ABS, fat breasts"? I'm talking about how much fat affects your figure. Therefore, if you want to show your abdominal muscles, reducing abdominal fat will always be the first! If there are professional testing equipment, it can be reflected by the body fat rate:

There are usually two ways to reduce fat: diet control and regular fitness. Diet control is the most important way to reduce calories from the source. In addition to consuming more calories and fat, regular fitness will also be more helpful to muscle strength. Therefore, more people value the exercise of abdominal muscles.

Back to the question itself, "which one can exercise abdominal muscles better, belly roll or flat support?" After my explanation above, the question should be "which is better for strengthening abdominal muscles and consuming more fat?"

The internal principle of the answer to this question is that "training more intense movements will stimulate muscles and consume more calories." So comparing the two movements, belly rolling is a dynamic movement, which is not difficult, and almost everyone can do a lot. Plate support is a static action, which is not difficult and is also very suitable for mass training.

Comparatively speaking, flat support will attract more muscle groups to participate and consume more calories. The stimulation of abdominal muscles by rolling abdomen is more targeted. So the two movements are very complementary. So I recommend practicing both movements, and you will have better modeling effect!

The premise of abdominal muscles is that the body fat rate reaches the standard and there are abdominal muscles with a certain thickness. Diet should be controlled whether it is during fat reduction or shaping. Control does not mean dieting, but healthy eating. It is necessary to ensure balanced nutrition and regular diet.

No matter during fat reduction or shaping, we should also do targeted abdominal training, because: flat support vs belly roll.

Both flat support and belly rolling belong to abdominal training, and belly rolling is more targeted, but flat support will improve sports performance by training the whole core muscle group, and strong core muscle group will make belly rolling more in place.

So you can arrange your abdominal training like this.

Action 1: Support the plate for 60 seconds.

Action 2: Lie on your back and roll your abdomen 20 times, changing sides.

Action 3: Bend your knees and abdomen 20 times.

Action 4: Touch your knees 20 times.

Action 5: Climb the mountain for 40 seconds.

Action 6: Bend your knees and abdomen 20 times.

Action 7: Lie on your back and lift your legs alternately for 40 seconds.

Action 8: 15 times from both ends.

After the action, don't forget to stretch your abdomen and relax.

You can choose several actions to do during the action, and the overall time can be kept at about 15 minutes, with a break of about 25 minutes between actions.

Mastering the correct breathing method (exhaling when rolling hard and inhaling when recovering) is helpful to improve the efficiency of action.

Don't rush for success, what is important is persistence.

For people with high body fat rate, these two are of little use. ...

No matter how good the practice is, no matter how strong the core strength is, it will be covered with thick fat, which is why some strength weightlifters will be considered fat, but their strength is great, and they are completely hidden in the snow ~

Is fat burning and belly rolling really better than long-distance running swimming supported by flat plate? Even if the fat burning effect of belly roll is comparable to that of long-distance running swimming supported by flat plate, how long can flat plate support last? 10 minutes 20 minutes? So, if you have a high body fat rate, just run directly, regardless of other things ... belly-rolling flat support can only be your auxiliary training ~

If some students are thinner, which of these two moves is better? Proper belly rolling is better than flat support. Abdominal muscle training is divided into static training to maintain stability and dynamic training to emphasize pulling feeling. The effect of belly rolling must be better than flat support!

The heat consumption of a standard posture flat support for one hour is only 2 1 1 calorie, which is much less than that of running, while running is about 500 calories, while consuming 1000 grams of fat needs about 7,700 calories, so even if someone can do flat support for one hour, the heat consumption is very small. The vest line is more a static basic core training in abdominal muscle training.

The vest line is worth promoting, which sounds a bit irrelevant. The vest line is simple and not easy to hurt the body, and it does not need large equipment. No matter what the weather is like, one action can exercise most of the muscles of the whole body. This action is great.

Insisting on supporting the body with a flat plate will make it easier for others to exercise such super-network celebrity movements as vest line and mermaid line flat plate support, which can exercise core strength and promote shaping! Flat support can balance muscle strength and treat these ugly physical conditions of hunchback!

Specific implementation: keep the head and hips in a straight line, and the elbow is directly below the shoulder!

The action of belly rolling is better for core training. Here's just one thing: walk slowly and gain more!

Which can better develop abdominal muscles, abdominal roll or flat support? It is necessary to exercise abdominal muscles. When the body fat is around 20%, the abdominal muscles will be obvious. Whether it is abdominal roll or flat support, it is an anaerobic exercise mode to help exercise abdominal muscles. For obese or fat-rich people, aerobic exercise is the first way to reduce fat. Obese people, to develop abdominal muscles, must first reduce fat; To lose weight, we must insist on doing more aerobic exercise such as running, swimming and cycling. Aerobic exercise, above moderate intensity, should be more than half an hour at a time; You should exercise three to five times a week. Long-term aerobic exercise can continuously consume body fat and continuously consolidate the effect of reducing fat. While insisting on aerobic exercise, you can do more anaerobic exercises such as belly rolling and flat support according to your physical condition. Abdominal distension and flatting are both anaerobic exercise ways to promote waist and abdominal muscles and strength under the condition of effective aerobic exercise. Abdominal reduction can be said to be an improvement of sit-ups, which mainly exercises rectus abdominis and is one of the common abdominal muscle exercises. It can also be divided into: flat lifting abdomen, leg lifting abdomen, low leg lifting abdomen and so on. According to your physical condition, you can do abdominal rolling exercises three to four times a week, with four to six groups each time. The interval of each group is about 60 seconds, and each group is about 20 times or close to exhaustion. Flat plate support, in prone position during exercise, can effectively exercise transverse abdominis, and is also recognized as an effective method to exercise core muscles. Key points of exercise: elbows are bent and supported on the ground, elbows are perpendicular to the ground, feet step on the ground, head, shoulders, hips and ankles are kept on the same plane, and even breathing is maintained. During exercise, according to physical endurance, each group should keep for about 60 seconds or longer, and each group should train for 4 times with an interval of about 60 seconds. You can exercise three or four times a week according to your physical condition. To exercise and improve abdominal muscles and strength, in addition to the main actions such as belly rolling and flat support, you can also do some auxiliary exercises according to the exercise situation, such as hypopharynx, gluteal bridge, push-ups, goat clean and jerk, pull-ups, alternating leg lifts with bending, squats, lunges, etc., so as to adjust and assist the effective growth of abdominal muscles in time.

Attachment: Some pictures of waist and abdomen exercises (from the Internet)-

If you want to develop abdominal muscles, whether it is flat support or abdomen reduction, it is difficult to develop abdominal muscles by doing only one or two exercises unilaterally.

Oblique muscles outside abdomen, rectus abdominis and oblique muscles inside abdomen are integral parts of abdominal muscles.

If you want to build beautiful abdominal muscles, the first thing is to lose fat and gain muscle.

People with high body fat must start with aerobic exercise, and the cardiopulmonary function can be strengthened to improve the training intensity and reduce fat. Diet must be low in salt, fat and sugar, eat less and eat more meals.

People with low body fat should first strengthen physical training, and both aerobic and strength training should be strengthened and improved at the same time. Only when the physical quality is improved can the training intensity be strengthened. The diet is low in salt, fat and protein. Eat less and eat more meals.

Therefore, no matter whether you are fat or thin, aerobic exercise is an important way to improve your cardiopulmonary fitness. Only through scientific and reasonable training and diet can we lose fat, gain muscle and shape.

There are many ways to train abdominal muscles, such as sit-ups, flat support, roller skating, belly-lifting, belly-lifting, belly-lifting and so on.

Those with high body fat can carry out low-intensity multi-group training methods, while those with low body fat can carry out high-intensity low-exercise training methods.

The key lies in the amount and intensity of training, long-term persistence, scientific and reasonable diet and adequate sleep.

This problem has its own problems. First of all, abdominal muscles can be well practiced whether it is abdominal roll or flat support. In fact, everyone has abdominal muscles, some obvious and some not obvious, and most of them are covered with thick fat. Therefore, if you want to make the abdominal muscles more obvious, you have to lose fat. As for belly roll and flat support, you also need to practice.

Both flat support and belly roll can practice yoga well, but flat support is more suitable for abdominal muscle practice than belly roll. The quality of your practice depends on how many seconds you can stick to your abdominal muscles. With the flat support, it is easier to practice the deepest transverse abdominis muscle.

Many novices have this feeling, and it is really difficult to insist on flat support, even for a minute. Beginners may only persist for half a minute or twenty seconds, and they will feel abdominal pain the next day. In fact, flat support is a very good way to practice abdominal muscles, which can exercise the deepest transverse abdominal muscle in our abdominal muscles. In the yoga pose, the flat support of the upper body and various stretching movements of the legs are integrated, so that our flat support movements are not stiff and can be exercised to all parts of the body. How many seconds the flat support can last determines how far you can practice.

Octagonal formwork-flat bracket

Eight-bend flat brace is a good posture, which can exercise our abdominal muscles and optimize the leg lines. Action decomposition: the elbows on both sides of the body are bent and the forearms are down. Visually, the body in front extends to the right from the lower part of your rear hip, and your legs bypass the upper and lower parts of your right arm respectively, with your feet crossed.

Take-off variant-plane support

Take-off variant-Horizontal brace is a relatively difficult pose, which requires not only high elbow strength, but also a great degree of leg extension, and leg strength to balance and stretch. Action decomposition: elbows on both sides of the body are bent, forearms are supported downward, and the head is parallel to the ground. The legs are separated from the thighs to form a straight line, with the left leg stretched backward and the right leg stretched forward.

Peacock variant-flat bracket

We can put a rim on our legs, and our legs need to be put on the rim, so our legs also need to strive to maintain the balance and fixed position of the body. Action decomposition: Stand upright on both sides of your body, look up at the front, the whole body is parallel to the ground, your hips are tilted, and your feet are placed on the roller.

Practicing yoga, in many cases, the purpose of most people is to exercise their temperament and colleagues can build a good figure. When you practice abdominal muscles, you will find that it is not difficult to try to support the abdominal muscles with a flat plate.

Personal experience

Abdominal coil support can be

But these are not enough for you to achieve the results you want.

Give priority to with aerobic exercise.

Such as running and swimming.

And it's best to control the time to about an hour.

You also need to pay attention to your diet.

Remember the intake of high-energy food

If things go on like this,

Persistence is very important.

I feel that this is divided into people.

If you are a fat man, he does these exercises every day, which can only make his figure better, and it is not easy to stick to it.

A friend of mine took part in military training before he joined the army. Instructors are retired special forces, which are 9 kilometers in the morning and afternoon. The rest of the time is basically duck steps and push-ups, basically hundreds a day. After training, he had the embryonic form of abdominal muscles. It is worth mentioning that his body fat rate is still very low.

He's still like this. I don't think I need to think about it.