Abdominal tumbling is very flexible to the waist. Exercise your muscles and bones before you tuck in. Lie flat on the yoga mat and bend your thighs with your waist and abdomen. The upper body is close to the thigh. When you fall backwards, fall slowly with the strength of your waist. When you fall, your shoulders should not touch the ground, and your abdomen should continue to contract.
Like a spring, bend your legs upward repeatedly by relying on the strength of your waist. When doing abdominal tumbling, the speed must be controlled, not too fast, otherwise it is easy to strain the ligament.
Extended data:
Please pay attention to when rolling up the abdomen:
1, not on a soft bed.
Because the mattress is too soft, it is easy to lose the support of the spine, which will not only lead to incorrect posture, uneven muscle training, but also damage the lumbar spine. The best way is to use a yoga mat on the floor.
Don't hold your head with your hands.
When holding your head with both hands, many people easily pull the wrong head and upper body with their hands, causing neck strain and unable to effectively exercise abdominal muscles. So put your hands on the ground, touch the bracelets on your knees and chest when you get up, or gently put them on your ears. The difficulty varies slightly with the position of the hand. Basically, the difficulty is from hand to ear >: holding the chest > hand to the ground.
References:
People's Network-Abdominal rolls let you play with your abdominal muscles easily. Pay attention to four points when rolling abdomen.