If you want to have clear six abdominal muscles, you need to master the correct way of abdominal roll, and practice the steel core

As we all know, abdominal roll is a very good abdominal muscle training action, which can give us a strong stimulation of rectus abdominis, strengthen the level of abdominal muscles, improve the thickness of abdominal muscle block, help to train clear abdominal muscles, and avoid the pressure of sit ups on lumbar spine, which is not easy to cause injuries. < / P > < p > however, although many friends do abdominal roll training, their movements are not standard, which affects the training effect and increases the risk of injury. < / P > < p > lie on your back on the ground or yoga mat, with legs slightly bent, hands around your chest or behind your head; bend your back so that your upper back is off the ground, so that your shoulders are close to your knees as much as possible, and at the same time, make sure your waist is close to the ground; feel the complete contraction and compression of rectus abdominis, and keep the peak contraction for 1-2 seconds; lower your back to the ground at a constant speed, and keep the waist close to the ground Do the next abdominal roll when the rectus is tense. < / P > < p > the core of abdominal roll is the word “roll”. We need to make the rectus abdominis completely curl through the bow back to achieve the effect of squeezing contraction. This is to make use of the function of rectus abdominis to make the spine flexion, so as to effectively strengthen the abdominal muscles. First, make sure to complete the movement through spinal flexion. When we do abdominal roll, we must arch the back, so that the back looks like shrimp, so as to mobilize the rectus abdominis to make the spine flexion function, to achieve its effective stimulation. Second, make sure the waist is close to the ground in the process of abdominal roll. When we make sure that the waist is close to the ground, the action will be completely completed by the rectus abdominis. If the waist leaves the ground, the hip flexor will compensate to participate in the action, which will affect the training effect of rectus abdominis. At the same time, it is easy to cause the tension of iliopsoas muscle, leading to the occurrence of lumbar discomfort. Third, every abdominal roll should ensure the peak contraction. Peak contraction means that the muscle reaches the limit position when it contracts centripetally. The purpose of abdominal rolling is to make the rectus abdominis feel the squeeze. Peak contraction can ensure that our muscle contraction is fully in place, and at the same time create more muscle fiber tears, which can better strengthen the abdominal muscle, so that our abdominal muscle separation is higher and the lines are clearer. Fourth, keep your hands empty behind your head or around your chest. In the process of abdominal roll, we should try our best to make the rectus abdominis force isolated. Holding the back of the head with both hands and embracing the chest with both hands can help us avoid the borrowing force of both arms. It should be noted that when holding the back of the head with both hands, we must not pull the head forward to reduce the difficulty of movement, which will lead to the discomfort of neck muscles. < / P > < p > by doing the above, we can ensure the standard of abdominal roll and better stimulation of rectus abdominis, achieve the desired exercise effect and avoid the risk of lumbar injury. < / P > < p > the function of rectus abdominis is divided into spinal flexion and pelvic retroversion. The function of rectus abdominis spinal flexion is used in abdominal roll, which is mainly completed by the muscle fibers of the upper part of rectus abdominis. < / P > < p > and the function of the lower part of rectus abdominis is mainly to make the pelvis lean back, so if you want to comprehensively exercise abdominal muscles, it is not comprehensive to only roll the abdomen, we also need other abdominal training movements to achieve comprehensive abdominal muscle training effect. < / P > < p > lie on the yoga mat, legs straight, hands on both sides of the body on the ground; pelvic tilt back to drive the hip joint up, while lifting the legs up; until the legs are raised to the vertical ground, feel the feeling of abdominal muscle compression; maintain 1-2 seconds at the peak, then lower the legs to the ground at a constant speed, and do the next leg lift while maintaining abdominal muscle tension Make. < / P > < p > supine leg lifting is a good training action to stimulate the lower part of rectus abdominis muscle by using pelvic retroversion. It should be noted that we must drive the action by pelvic retroversion, and keep the waist close to the ground, so as to achieve better training effect. < / P > < p > if you lift your legs directly, the hip flexor will take the place of the rectus abdominis to participate in the action, which not only can’t exercise the rectus abdominis, but also can easily cause waist pain and discomfort. < / P > < p > take a sitting posture, with legs slightly bent, upper body slightly tilted back, core taut, to keep the body stable; hold hands and twist the body to the right side until both hands are completely on the right side of the body and feel the right abdominal muscle squeezing; then turn the body to the left side until both hands are completely on the left side of the body and feel the left abdominal muscle squeezing; and Last is a complete Russian twist. < / P > < p > Russian twist can strengthen our external oblique muscle, which is also known as the mermaid line or vest line. At the same time, it can strengthen the ability of body rotation and enhance the core control. < / P > < p > support the ground with elbows and feet, keep the forearms in contact with the ground to stabilize, and keep other parts of the body free from contact with the ground; tighten the core and slightly curl the rectus abdominis to keep the spine in a neutral position, and keep the body in a straight line when viewed from the side; maintain this position as long as possible until you can’t hold on. < / P > < p > in the process of plate support, the core muscle group dominated by transverse abdominal muscle is in isometric contraction state, which can effectively strengthen the muscle endurance and nerve control ability of these muscles, improve our core stability ability, and also make the abdomen more compact. < / P > < p > for those who want to practice a very strong core strength, you can use the abdominal wheel for training, which has a very strong stimulating effect on both the core muscle group strength and the abdominal muscle line, and can also exercise many muscles in the whole body. < / P > < p > hold the handles at both ends of the wheel with both hands and keep the body upright; bend the hip down until the wheel touches the ground, straighten the arm and lock the elbow to support the body; push the wheel forward at a uniform speed, then extend the hip, and the body gradually tends to a straight line until the body is parallel to the ground; then pull the wheel backward and bend the hip at the same time After reaching the healthy belly wheel, pull it close to the legs, reach the initial position, and then do the next healthy belly wheel training. < / P > < p > for beginners, it’s more difficult to carry out straight leg abdominal training at the beginning. You can use kneeling posture to reduce the difficulty of action completion, but it also has good training effect. < / P > < p > in terms of the choice of abdominal wheel, it is recommended to choose wide wheel abdominal wheel, which can make us maintain better stability and be more friendly to novices. The following wide wheel abdominal wheel sold more than 6000 pieces on Taobao last month, and the evaluation is very high. Now you can buy it with yoga mat and push up frame, and you can get 30 less coupons, which is very cost-effective Don’t miss it. < / P > < p > however, if we want to exercise our abdominal muscles more comprehensively, we also need to use other abdominal training movements to achieve the overall training effect and ensure the correct movements, which can maximize our training effect and avoid the risk of injury. BEAUTY&SKIN CARE