1. Warm-up: Before you start belly rolling, do 5- 10 minutes of warm-up activities, such as jogging and skipping rope, to raise your body temperature and heart rate and prepare for the next exercise.
2. Correct posture: When doing belly roll, keep your abdomen tight, your back close to the ground, and your feet flat on the ground. Put your hands on your chest or behind your head and support your upper body with your elbows. Avoid pulling your head by hand or lifting your waist off the ground.
3. Control your breathing: When doing belly roll, keep breathing smoothly and don't hold your breath. When inhaling, the abdomen is lifted upward; When exhaling, the abdomen contracts downward.
4. Moderate exercise: According to your physical condition and exercise experience, choose the amount of exercise that suits you. Beginners can start with each group 10- 15 times and gradually increase the number of times and groups. Carry out abdominal rolling exercises 2-3 times a week, with at least one day between each training.
5. Pay attention to the balance of strength: When doing belly roll exercise, try to let two rectus abdominis muscles participate in the exercise at the same time, and avoid exercising only one muscle. This helps to improve the balance and coordination of abdominal strength.
6. Combine with other exercises: In order to achieve better exercise effect, you can combine belly rolling with other abdominal exercises, such as sit-ups and flat support.
7. Perseverance: It takes a long time to see the obvious effect. It is necessary to keep the habit of exercise and gradually improve the intensity and difficulty of exercise in order to achieve the ideal exercise effect.
Belly rolling is suitable for people.
Suitable for people who want to lose weight, shape and practice abdominal muscles.
Abdominal tuck is a common abdominal exercise based on sit-ups, but it is different from sit-ups. The main exercise is rectus abdominis, which is the upper abdomen. The belly roll movement is not to roll up the spine, but to lift the spine slightly by curling up, looking at the navel, getting up and not leaving the ground.