Abdominal contraction depends on the strength of the abdomen, mainly on the strength of the rectus abdominis. Usually, the abdomen lacks exercise, and the strength is too weak. Naturally, it cannot be rolled up and rolled up. Want to roll up, the fundamental way is to do abdominal exercises to improve abdominal strength.
Some people with too much body fat can't roll up their stomachs, because being too fat and obese leads to overweight, and the weight that needs to be countered when rolling up increases, so they can't roll up their stomachs.
2 what should I do if my abdomen can't roll up? If you can't roll up your abdomen, you can do other abdominal exercises first to improve your abdominal strength. Such as flat support, supine leg lifting, etc.
If you can't roll up by abdominal strength alone, you can lie on the yoga mat, grab the two corners of the yoga mat on your head with both hands, pull up the yoga mat, and use some strength to help your body roll up.
It is normal to insist on belly roll training, because the abdominal strength is weak at first, so you can't roll it up. At this time, we must adhere to abdominal roll training. Even if we can't roll up, the abdominal muscles are still very powerful. As long as you pay attention to the movements in place, you can easily roll up your abdomen after training for one or two months.
Fat people lose weight first. If there is too much fat and the weight is too heavy to roll up, then you can do aerobic training first, lose body fat, try to slim yourself down first, and then do belly rolling training.
3 how to roll your stomach? Relax and lie on the yoga mat, bend your knees 90 degrees, put your feet flat on the ground, put your hands on your chest or ears, lift your upper back with abdominal strength, and keep your lower back off the ground. The angle between your back and the ground is less than 45 degrees. After two seconds, lie down slowly.
4 Key points of belly roll action Correct action is the most important part of physical exercise, which ensures the quality of exercise and avoids sports injuries.
1. Lower back can't leave the ground: when abdomen is closed, the back must not leave the ground, and the lower back, that is, the waist, should be close to the ground and can't move. Only the upper back is rolled up, and the angle with the ground does not exceed 45 degrees.
2. Hold your head up: Holding your head up with both hands is a common problem of many people, which not only weakens the abdominal muscle exercise effect, but also does great damage to the cervical spine. The solution is to put your hand on your chest or next to your ear.
3. Legs can't be fixed: it's easy to make the whole upper body get up with leg strength, which hurts the waist and the exercise effect is weak.
4. When descending, the neck can't be completely attached to the ground: when lying flat, the neck is attached to the ground, and it is easy to lend force to the neck when getting up, which will also lead to neck pain and spinal injury.