Ab Roller

Prep positions for ab roller training:

First of all, we must understand that when performing ab roller exercises, you can use knee support or foot support. Although the difficulty of the movement is different, there is no difference in the training effect of the abdominal muscles. Therefore, for most trainers, I recommend knee support because the foot support is too difficult.

(1) Details of the lower limbs: open the knees, kneel on the mat, the distance between the knees is a punch, and the thighs are perpendicular to the ground

(2) Pelvic details: The pelvis is in a neutral position and the waist cannot be collapsed

(3) Details of the upper limbs: the arms are perpendicular to the ground, and the hands are holding the ab roller。

The standard action process of the ab roller:

(1) Lowering process: Tighten the waist and abdomen, and push the ab roller forward at the same time. The standard final position is that the upper arm is stretched forward to the sides of the ear, and the entire abdomen is fully expanded. At this time, the pelvis is in a neutral position. , with a straight back.

ps: Due to the different support capabilities of the shoulder joints, beginners only need to push to the farthest end they can support, and do not need to pursue the lowest point to avoid injury.

(2) Pull back process: round the shoulders, arch the back, and stretch the arms back. Use the strength of the contraction of the abdominal muscles to pull the ab roller back.

3. Key points

(1) Within the scope of ability, try to expand the abdomen to the limit and pull the abdominal muscles down to the longest; then bow the abdomen to the limit and shrink the abdominal muscles to the shortest. At this time, the abdominal muscles can be fully stimulated.

(2) The lowest point: always keep the pelvis in a backward position, and do not tilt the pelvis forward to cause a collapsed waist: a collapsed waist will not only greatly reduce the training of the rectus abdominis, but also cause low back pain due to excessive compression between the lumbar vertebrae, which is not worth the candle.

(3) Pull back process: the buttocks cannot sit back, and when the pelvis sits back and drives the ab roller backward, you will feel extra relaxed, because it is no longer using the abdominal muscles to exert force but only using the body weight to complete the action, which will not achieve good results The training effect, the whole training becomes a waste of time.