The correct way to roll up your stomach is to take running as a healthy way to lose weight in daily life. Exercise is as indispensable as diet control. Is there any other way to lose weight besides running? It's a good choice to roll your stomach. Let's take a look at the correct method of belly rolling.

The correct method of abdomen 1 1, the correct method of basic abdomen.

Practice steps:

Lie on your back on the yoga mat, with your knees bent 90 degrees, your feet flat on the ground, your legs slightly apart, and your hands around your chest or gently attached to your ears;

When getting up, ask the lower back not to leave the ground, and use the strength of the upper abdominal muscles to roll up the upper body (not more than 45 degrees). Slowly bend your shoulders and torso upward so that they are close to your knees. Be careful to bend your back, but don't try to lift your whole back completely off the ground. Bend forward so that your chest is close to your pelvis.

After about 2 seconds, lie down slowly (don't lie down completely, lie down to your shoulders) and match the breathing rhythm (exhale when you get up and inhale when you lie down).

Benefits: Abdominal roll exercise is extremely difficult, and it is the easiest abdominal exercise to master. It has a strong stimulating effect on the upper part of rectus abdominis and is suitable for people who exercise in the early stage.

Note: When practicing, don't leave your hips on the ground, don't bow your waist, don't hold your feet, don't hold your head, and don't lift your body too much (the upper body should be rolled up instead of lifted).

2, the correct method of belly loading.

Practice steps:

Lie on your back on the yoga mat, with your legs slightly apart, and put heavy objects on your chest with your hands;

With the strength of the upper abdominal muscles, the upper body can be rolled up until the shoulder blades leave the ground, and the body can be rolled up again without completely falling to the ground.

Benefits: Weight-bearing exercises can provide more training intensity choices than ordinary belly-rolling exercises.

Note: Weight-bearing exercises are more difficult than ordinary belly-rolling exercises, so be careful not to bend your waist, otherwise it will damage your lumbar spine. In addition, don't let heavy objects press your chest, don't fix your feet, and don't let your hips leave the ground.

3. The correct way to hang the belly.

Practice steps:

Lie on your back on the yoga floor with your legs slightly apart and your heels raised.

Use the strength of the upper part of the abdominal muscles to roll up the upper body until the scapula leaves the ground, and you can roll up the body again without completely putting down the upper body and touching the ground.

Advantages: Because the legs are suspended, the strength of hip flexion is reduced to the maximum extent. If you want to complete the abdominal roll, the upper part of the abdominal muscles must be fully weak, and the muscle exercise is higher than the rest of the abdominal roll.

Note: Don't bend your waist during practice, so as not to damage the lumbar spine; Don't fix your feet; Don't lift your body too much.

4. The correct way to roll down the abdomen.

Practice steps:

Face up, lie on the lower inclined plate at 30~45 degrees, and fix the calf under the cushion to ensure safety.

Put your hands gently on your sides. Keep your body in the center of the ramp, don't pull your head by hand, and slowly roll up your torso until your torso and thighs are about 90 degrees.

Hold this position at the highest point for a few seconds, and then slowly return to the initial position.

Benefits: it can stimulate the upper abdomen and lower abdomen to a certain extent, and it is less difficult because of the help of the training chair.

Note: Because the foot is fixed, the gluteal flexor muscles will participate in fatigue to a certain extent, so that the abdominal muscles are less stimulated. When the training is difficult, don't let the waist and upper body lift too much, so as not to damage the lumbar spine, and at the same time avoid excessive exertion on the legs.

5, the correct way of yoga ball belly roll.

Practice steps:

Sit on the yoga ball, slowly move your feet forward, and slowly lean on it until you are comfortable. Keep your feet shoulder-width apart and put your hands on one side of your head.

Start to roll up, keep the sternum facing the navel, keep the chin pointing to the chest to avoid the head tilting, contract the abdominal muscles at the top, then gently put down the trunk, the back is round, and gently touch the scapula on the yoga ball. Repeat like this.

Benefits: With the help of yoga balls, the exercise effect can be enhanced.

note:

1. Before each group of movements, let your body fit better on the yoga ball, that is, lie on the ball naturally, don't straighten your body, let the curvature of your back match the ball, and increase the range of movements and training intensity;

2. At the peak of the action, keep the abdominal muscles tense, so don't sit up vertically, which will relax the muscles;

Close your eyes, which will help you to improve your balance.

4. Try to increase the distance between the chest and pelvis when descending, and try to make them close when ascending.

6, the correct method of anti-belly rolling.

Practice steps:

Knees bent, feet together, more than 15cm from the ground, lying flat on the floor, hands behind your head, is also in a similar state, preparing for basic belly roll.

Keep your feet close to your hips, contract the lower side of your abdominal muscles, and slowly bring your knees close to your chest while keeping your hips off the ground. Once you curl the lower part of your body as much as possible, slowly lower it and return to its original position. Say it again.

Benefits: Reverse belly roll can better exercise rectus abdominis.

note:

1. Exhale when your legs are moved to your chest, and inhale when your legs are lowered.

2, in order to increase the difficulty, you can put your palm down on the floor on both sides of your hips.

3. Imagine yourself curled up in a ball.

The correct way to roll the abdomen 2 Everyone should have heard of it. Many people will do abdominal rolling exercises in order to practice abdominal muscles. Belly rolling is a very common exercise method, which can exercise beautiful abdominal muscles. .

How to roll your stomach without neck strength

Don't bend your neck when doing belly roll, try to keep it straight. However, many people can't avoid exerting force on their necks when doing belly rolls, especially fitness people who have just done belly rolls. If you don't pay attention to the neck movement, it will lead to neck pain after finishing, and you may get cervical spondylosis in the long run. So, how to avoid neck force when doing belly roll?

Beginners have to rely on instruments to completely avoid neck exertion. Because in the whole process of using the instrument to roll the abdomen, you can rely on your hands to pull the instrument forward to help you, effectively avoiding the situation that the abdominal muscles do not exert force for the first time but instead exert force on the neck. And the movement is not difficult, which is very suitable for people who just started fitness.

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.

How to roll your stomach with abdominal strength

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. It is suggested that you can put your feet on a stool, with your thighs at about 90 degrees to the ground, and then tuck in your abdomen and let your lower back stick to the ground, which will make the strength more correct.

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.

Ways to help practice vest line

1, tiptoe landing method

First, lie flat. Bend your thighs at a 90-degree right angle and your calves are parallel to the ground. Hands naturally lie flat on your sides, palms down. At this time, the upper body should be tight and the back should be close to the floor.

Then lower the left leg in two steps, starting from the hip, and the toes rush down to the ground, but the toes can't really land. Then exhale, return the leg to the starting position in two steps, and then change the right leg to do the same action. Repeat this action with your legs alternately, and do it twelve times on each leg.

2, supine alternate method

The main exercise area of supine alternate method is lateral abdominal muscle.

Put your hands behind your neck, bend your legs, and then kick one leg alternately. Pay attention to the distance between the kicked leg and the ground, but not too high, so that the foot does not touch the ground, and then the other side. One elbow should be as close as possible to the knee joint of the other leg and controlled by the lateral abdominal muscles. Push each leg at least fifteen times and divide it into three groups.

3. Bend your legs and abdomen.

Exercise the lower abdominal muscles by bending the legs and abdomen.

First, keep your upper body still, put your hands on your sides and bend your legs back to your abdomen. When your legs are down, your legs are straight and your feet don't touch the ground. At the same time, use the abdomen to control. Do fifteen in each group, repeat three groups, and you can rest for 30 to 40 seconds.