CONTENTS
- What is an abdominal roller/ab roller?
- There are four muscles you can train with an abdominal roller! Training while being aware of each muscle is effective!
- Proper usage and training tips for the abdominal roller!
- This is the abdominal roller recommendation that even the pros agree on! Choose a roller that suits your level for more effective results!
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Proper usage and training tips for the abdominal roller!
Basically, it is a simple and straightforward movement of rolling toward the front, but the quality of training can be greatly improved by keeping the tips in mind. Also, because overtraining can lead to injury, it is best to start with a level of difficulty that is appropriate for you and gradually work your way up. From here, under the guidance of Mr. Oshima, who is active as a personal trainer, we will lecture on the effective use of the abdominal roller and tips for each level through videos, and summarize important points at the bottom of the video.
Abdominal Roller ① “Knee Roller” First, get the feeling of stretching your abdominal muscles!
If you have never done any muscle training before, or if you have not been involved in exercise for several years, we recommend that you start with the ” knee colon. Simply put, all you have to do is push the abdominal roller and fall down, but it is a great first step in training with the abdominal roller because you can feel your abdominal muscles stretching. The movement is so simple that it is easy to do it quickly, but it is ideal to do it at a moderate speed to avoid injury and to ensure that it works the abdominal muscles properly.
(1) Start with the abdominal roller set just below your shoulders with your legs crossed over your knees.
(2) Slowly roll forward. Since bending over at the waist can cause pain, it is a must to do this while being aware of the feeling of the back muscles being tight and the abdominal muscles being stretched.
(3) Deliberately fall down at the point where you say, “I can’t go any further…”. At this point, of course, fall down slowly, but be careful not to turn your wrists.
(4) Raise your body and return to the starting position of (1), and repeat the same movement 10 times for one set. The goal is three sets, but if it is too difficult, limit yourself to the maximum number of repetitions.
