Action essentials of weight rolling

When it comes to belly curling, we are not too familiar with it. It is a common method to exercise abdominal muscle groups in daily life. But for people who have a basic training foundation, weight-bearing belly curling is a better choice, which can often achieve twice the result with half the effort. It is very important to master the correct movement essentials of weight-bearing belly curling. What are the movement essentials of weight-bearing belly curling? Let’s take a look at the following introduction.

Action essentials of weight rolling

1. Starting posture: when carrying weight and rolling up the abdomen, first lie flat on the ground, and put both feet flat on the ground. You can also lie on the bench with knees bent 90 degrees to get ready. Next, put your weight on your chest and keep it on your body.

2. Next: exhale slowly and gradually lift your shoulders off the ground. It should be reminded that the shoulders should be about 10cm away from the ground, and the lower back should be kept on the floor. At the top of this movement, bend your abdomen while trying to keep a short pause. Then inhale again and gradually lower the body back to the starting position.

The five key points of weight-bearing belly rolling are as follows:

1. The hand can not borrow force during the weight-bearing abdominal rolling movement. Generally speaking, the hand should be crossed in front of the chest or placed behind the head during the abdominal rolling movement. However, the hand can only be in virtual contact and cannot borrow force, otherwise the effect of abdominal force will be affected.

2. When you get up, you only need to bend your back. You should pay attention to bending your back, but you should not try to lift the whole back so that it is completely off the ground. Generally speaking, this kind of stimulation to the abdomen is more sustained. The main reason is that the muscles are always in a state of power because the body is lifted more than 30 degrees. The exercise effect is more targeted at the core muscle group of the abdomen.

3. In fact, many beginners tend to ignore this problem in real life. When the neck fits the ground, it is easy to borrow strength from the neck, which may cause pain and injury to the spine and neck.

The above is the introduction of the action essentials and relevant precautions of weight-bearing abdominal curling. I believe you all know something about it. What we need to pay attention to is that when doing abdominal curling, we should cooperate with breathing, and no matter what exercise we do, we should step by step, and do not rush for success. In addition, we should pay attention to reasonable control of our diet in daily life.