Question 2: Dynamic pictures make your stomach roll.
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Question 3: How to do belly rolling The correct method of belly rolling is that "belly rolling" is the action of trunk flexion, and the range of activities is small, only the abdominal muscles participate. The traditional "sit-ups" take the hip joint as the axis to exercise, and the hip joint and trunk are flexed at the same time, with a wide range of activities, and the iliopsoas, rectus femoris and abdominal muscles all participate in the exercise. The difference between the two is that the hip joint does not move; Sit-ups have an active effect on the hip joint. Due to the activity of the hip joint, the distance between the "iliopsoas muscle" connected by thoracic vertebra 12 and lumbar vertebra 1-5 and the thigh and femur will be shortened after strengthening, which will lead to the incorrect posture of lumbar forward bending and pelvis forward for a long time, which will increase back pressure and lead to low back pain.
Question 4: Find the standard dynamic diagram of belly roll. In 20 points, the waist can't leave the ground, the hips are stable and don't lend themselves, and the back is raised with abdominal muscles as much as possible, so that's it.
Question 5: The correct way of belly rolling is illustrated, the correct way of belly rolling and how to do it. Relax your head and grab the feet of the yoga mat.
Pull up the fitness mat when you roll your stomach. The yoga mat can be replaced with a towel.
The waist is always close to the ground and the hips are slightly raised.
Question 6: Dynamic pictures of various belly rolls with text descriptions. 100 integral tieba.baidu/p/2948750812
tieba.baidu/p/2802908524
These are ~ all ~ inconvenient to send here.
If you are satisfied, please choose the satisfactory answer ~O(∩_∩)O
Attached is a picture of Fu Juan proposing to Lin Jie ~
Question 7: How to do traditional belly roll? It is best to take a photo of the target exercise site: the upper part of rectus abdominis (upper abdomen)
Action essentials:
1. Lie on your back on the mat, bend your knees about 90 degrees, relax your back muscles and spine, stretch your legs together, and put your feet flat on the ground.
2. Lift your body, keep your lower back off the ground, reach out your hands to your calves, then return to your original position and repeat.
Precautions:
1. Pay attention to the difference between pull-ups and sit-ups: when lifting the body, sit-ups can't leave the hips, while pull-ups require that the lower back can't leave the ground, so the pull-ups are smaller than sit-ups, safe and reliable, and more sustainable for the abdomen. Because the body is lifted more than 30, the abdomen is basically not stressed.
Question 8: Sit and roll your belly. How is this action done? Sit in front of a chair, cross your arms on your chest, support your shoulders with your hands, and keep your upper back straight without your chest. Lean forward slowly, feel the abdominal muscles tighten and keep at the lowest point for 5 seconds. Repeat 10 times. (as shown in figure 1.2)
2. Sitting posture: Sit in the front of the chair, keep your arms straight forward, keep your abdominal muscles tense, don't bow your back, slowly lean toward the back of the chair, and slowly move forward after your back gently touches the back of the chair. Repeat 10 times. (as shown in figure 3.4)
Question 9: Is there a difference between belly rolling and sit-ups? Look at the picture, I think these two movements are the same. Is there any difference between the two? Abdominal tuck is one of the most common abdominal exercises, which mainly exercises rectus abdominis. If you want to practice abdominal muscles, it is best to roll your abdomen. Sit-ups are not only for practicing rectus abdominis, but also for exercising the strength of iliopsoas and quadriceps femoris.
Question 10: How to practice abdominal muscles is the most effective? I heard that belly rolling is very effective, right How to do that? It is better to explain that the strength of belly rolling is too low, and it is useless to keep doing this.
It only takes one or two movements to exercise abdominal muscles. The key to practicing abdominal muscles is the intensity of movements, not the more times, the better. For example, if you can do 200 sit-ups at a time, you might as well do 10 from both ends. Because being able to do more than 200 exercises is endurance, the thickening of muscle fibers is not obvious. In bodybuilding theory, RM is used to indicate the maximum number of repetitions that a load can do continuously. For example, an exerciser can only lift a heavy object five times in a row, so the heavy object is 5RM. 6- 10RM load training can make muscles thick and strength speed increase, but endurance growth is not obvious.
Give you four movements: sit-ups, sit-ups to lift legs, two-ended lifting, and hanging legs (the intensity is increasing in turn). If you can do 10 to 20 sit-ups, do sit-ups and leg lifts; If you can do 10 to 20 supine leg lifts, you can do both ends. And so on. Practice three times a week, and practice about three groups in one movement at a time.
In addition, fat with a body fat rate higher than 10% will cover abdominal muscles. This is why sumo has no muscles. If the landlord has a small belly, he needs to jog for about 40 minutes to lose fat. About 3 to 5 times a week. If you can't run for 40 minutes at a time, you can walk for a while.