No matter during fat reduction or shaping, we should also do targeted abdominal training, because: flat support vs belly roll.
Both flat support and belly rolling belong to abdominal training, and belly rolling is more targeted, but flat support will improve sports performance by training the whole core muscle group, and strong core muscle group will make belly rolling more in place.
So you can arrange your abdominal training like this.
Action 1: Support the plate for 60 seconds.
Action 2: Lie on your back and roll your abdomen 20 times, changing sides.
Action 3: Bend your knees and abdomen 20 times.
Action 4: Touch your knees 20 times.
Action 5: Climb the mountain for 40 seconds.
Action 6: Bend your knees and abdomen 20 times.
Action 7: Lie on your back and lift your legs alternately for 40 seconds.
Action 8: 15 times from both ends.
Don't forget to stretch your abdomen and relax after the action.
You can choose several actions to do during the action, and the overall time can be kept at about 15 minutes, with a break of about 25 minutes between actions.
Mastering the correct breathing method (exhaling when rolling hard and inhaling when recovering) is helpful to improve the efficiency of action.
Don't rush for success, what is important is persistence.
Why do you say that?
First of all, everyone has abdominal muscles, just like the mouth on the face. It consists of rectus abdominis, oblique abdominis, oblique abdominis and transverse abdominis. What people usually call rectus abdominis is huge.
But why can't most people see the abdominal muscles? This is the crux of the problem. Whether abdominal muscles can be directly observed with naked eyes is related to the thickness of abdominal surface fat! Look at the results of the same person's fat level:
Have you ever heard the phrase "thin ABS, fat breasts"? I'm talking about how much fat affects your figure. Therefore, if you want to show your abdominal muscles, reducing abdominal fat will always be the first! If there are professional testing equipment, it can be reflected by the body fat rate:
There are usually two ways to reduce fat: diet control and regular fitness. Diet control is the most important way to reduce calories from the source. In addition to consuming more calories and fat, regular fitness will also be more helpful to muscle strength. Therefore, more people value the exercise of abdominal muscles.
Back to the question itself, "which one can exercise abdominal muscles better, belly roll or flat support?" After my explanation above, the question should be "which is better to strengthen abdominal muscles and consume more fat?"
The internal principle of the answer to this question is that "training more intense movements will stimulate muscles and consume more calories." So comparing the two movements, belly rolling is a dynamic movement, which is not difficult, and almost everyone can do a lot. Plate support is a static action, which is not difficult and is also very suitable for mass training.
Comparatively speaking, flat support will attract more muscle groups to participate and consume more calories. The stimulation of abdominal muscles by rolling abdomen is more targeted. So the two movements are very complementary. So I recommend practicing both movements, and you will have better modeling effect!
For people with high body fat rate, these two are of little use. ...
No matter how good the practice is, no matter how strong the core strength is, it will be covered with thick fat, which is why some strength weightlifters will be considered fat, but their strength is great, and they are completely hidden in the snow ~
Is fat burning and belly rolling really better than long-distance running swimming supported by flat plate? Even if the fat burning effect of belly roll is comparable to that of long-distance running swimming supported by flat plate, how long can flat plate support last? 10 minutes 20 minutes? So, if you have a high body fat rate, just run directly, regardless of other things ... belly-rolling flat support can only be your auxiliary training ~
If some students are thinner, which of these two moves is better? Proper belly rolling is better than flat support. Abdominal muscle training is divided into static training to maintain stability and dynamic training to emphasize pulling feeling. The effect of belly rolling must be better than flat support!
The heat consumption of a standard posture flat support for one hour is only 2 1 1 calorie, which is much less than that of running, while running is about 500 calories, while consuming 1000 grams of fat needs about 7,700 calories, so even if someone can do flat support for one hour, the heat consumption is very small. The vest line is more a static basic core training in abdominal muscle training.
The vest line is worth promoting, which sounds a bit irrelevant. The vest line is simple and not easy to hurt the body, and it does not need large equipment. No matter what the weather is like, one action can exercise most of the muscles of the whole body. This action is great.
Insisting on supporting the body with a flat plate will make it easier for others to exercise such super-network celebrity movements as vest line and mermaid line flat plate support, which can exercise core strength and promote shaping! Flat support can balance muscle strength and treat these ugly physical conditions of hunchback!
Specific implementation: keep the head and hips in a straight line, and the elbow is directly below the shoulder!
The action of belly rolling is better for core training. Here's just one thing: walk slowly and gain more!
Which can better develop abdominal muscles, abdominal roll or flat support? It is necessary to exercise abdominal muscles. When the body fat is around 20%, the abdominal muscles will be obvious. Whether it is abdominal roll or flat support, it is an anaerobic exercise mode to help exercise abdominal muscles. For obese or fat-rich people, aerobic exercise is the first way to reduce fat. Obese people, to develop abdominal muscles, must first reduce fat; To lose weight, we must insist on doing more aerobic exercise such as running, swimming and cycling. Aerobic exercise, above moderate intensity, should be more than half an hour at a time; You should exercise three to five times a week. Long-term aerobic exercise can continuously consume body fat and continuously consolidate the effect of reducing fat. While insisting on aerobic exercise, you can do more anaerobic exercises such as belly rolling and flat support according to your physical condition. Abdominal distension and flatting are both anaerobic exercise ways to promote waist and abdominal muscles and strength under the condition of effective aerobic exercise. Abdominal reduction can be said to be an improvement of sit-ups, which mainly exercises rectus abdominis and is one of the common abdominal muscle exercises. It can also be divided into: flat lifting abdomen, leg lifting abdomen, low leg lifting abdomen and so on. According to your physical condition, you can do abdominal rolling exercises three to four times a week, with four to six groups each time. The interval of each group is about 60 seconds, and each group is about 20 times or close to exhaustion. Flat plate support, in prone position during exercise, can effectively exercise transverse abdominis, and is also recognized as an effective method to exercise core muscles. Key points of exercise: elbows are bent and supported on the ground, elbows are perpendicular to the ground, feet step on the ground, head, shoulders, hips and ankles are kept on the same plane, and even breathing is maintained. During exercise, according to the physical endurance, each group keeps about 60 seconds or longer, and each group trains 4 groups with an interval of about 60 seconds. You can exercise three or four times a week according to your physical condition. To exercise and improve abdominal muscles and strength, in addition to the main actions such as belly rolling and flat support, you can also do some auxiliary exercises according to the exercise situation, such as hypopharynx, gluteal bridge, push-ups, goat clean and jerk, pull-ups, alternating leg lifts with bending, squats, lunges, etc., so as to adjust and assist the effective growth of abdominal muscles in time.
Attachment: Some pictures of waist and abdomen exercises (from the Internet)-
Hello, I'm glad to answer this question for you.
Hello, I'm Hu Yanan Yitiao, the coach of Sepp Fitness Institute, and I have been engaged in personal coaching for nearly 18 years.
First of all, let's popularize the functions of abdominal muscles and the characteristics of these two training movements. Everyone will know how to choose after reading it.
You can observe that the key parts of trunk bending in Figure 1 and Figure 2 are obviously different. Figure 1 is not suitable for most people with less training. Figure 2 can exercise abdominal muscles well, and the recent popular flat support exercise (Figure 3) can also exercise abdominal muscles.
But this kind of training has the following difficulties:
1. In this training, you can observe that we are motionless, and the abdominal muscles that resist gravity are always contracting. This kind of contraction requires continuous exertion, which leads to faster muscle energy consumption, and people without training experience will be weaker faster.
2. The transverse abdominis muscle that stabilizes the trunk should also maintain its strength, but people who have never learned it are not easy to control the continuous contraction of the core muscles, and the movements cannot be standardized, and the effect will be reduced.
3. When supporting, the body involves more than just the muscles of the trunk. Too many muscles contract at the same time, which is not conducive to the trainer to concentrate on feeling the feedback of target muscle training. 4. People will hold their breath during static contraction. For patients with hypertension, such actions are very dangerous and training is forbidden. Therefore, if you are just starting your own training plan, I suggest that you complete the abdomen training first, and then gradually increase the difficulty and intensity of training after finding effective training feedback. The exercise is actually very simple, four words: step by step (find the law and strengthen it step by step)
As far as flat support is concerned, it is completely different from belly rolling. Abdominal roll is the outermost layer of abdominal movement. Strictly speaking, the rectus abdominis, that is, the eight muscles we talk about, can only exercise the upper few of the eight fast abdominal muscles, and the lower ones are not effective, so other actions are needed (but this has nothing to do with this problem, so I won't mention it for the time being).
In addition to plane support, this is the innermost muscle of the abdomen. Just like a belt, a strong transverse abdominal muscle will form a barrier to flatten the abdomen, and some people will obviously protrude the lower abdomen after eating a little food, indicating that the transverse abdominal muscle is weak.
Many people are thinking of a new trick, which can be solved in one move. In fact, there is nothing new about fitness. You can't compare which two movements are good or bad. None of them have their own emphasis and function, and they are all useful. You should choose according to your own characteristics and weigh which is the key and which is the secondary position. Of course, this is also a threshold for fitness, and you need to master certain sports knowledge.
Abdominal contraction exercises superficial muscles, rectus abdominis, medial and lateral oblique muscles, and flatting exercises activate deep muscles and transverse abdominis. If you don't practice deep light, it's definitely useless to practice shallow muscles. It is recommended to practice deep muscles first, then shallow muscles, and don't ignore breathing. It is impossible to practice well without deliberate practice. Also, as long as you are thin enough and have a low body fat rate, you can see your abdominal muscles without practicing. Everyone has abdominal muscles, but most people are covered with fat. What you need to practice is not to practice your abdominal muscles, but to make your existing abdominal muscles stronger and better looking.
The role of plate support is seriously underestimated by everyone. Many times, flat support is often used by everyone to lose weight, and many muscle gain enthusiasts don't even look at flat support.
As far as the latitude of forging abdominal muscles is concerned, flat support has no advantage, far less than rolling abdomen and lifting legs. However, these two advantages of flat support cannot be ignored, otherwise you will lose a lot.
Flat plate support can shrink the waist
Is there such a person with thin limbs and a big belly? The fat on the belly is a finger thick, but it just bulges out and looks ugly. This is the weakness of transverse abdominal muscles, and the internal organs can't hold up, making the abdomen slack and drooping.
In this case, it will take you a long time to improve simply by abdomen, but if you insist on flat support for one month, your abdomen can be retracted.
Plate support can keep the abdomen in a static contraction state, which can better stimulate the development of transverse abdominis muscle strength. When the transverse abdominis muscle is strong, it can naturally wrap the abdomen more tightly.
Plate support enhances core strength
The core strength is not only the abdominal muscle strength, but also the waist, back, buttocks and legs belong to the core muscle group, and the simple abdominal muscle strength cannot guarantee the core stability.
On the contrary, the strength of abdominal muscles is too large and the strength of waist and back is small, but the core strength will be unbalanced and become difficult to use.
In the process of plate support, the body will automatically coordinate the habits of core muscles and balance the participation of muscle groups in various parts, so that the core strength will be more stable.
If you want stronger core strength, you can also do weight-bearing flat support, so that flat support can awaken more core muscle fibers.
In addition, the plate support also has the function of stabilizing the shoulder joint and knee joint, so I won't go into details.
Hard fitness,
Flat belly rolling is fitness, and abdominal muscles must be adhered to! (Thanks for the invitation)
Abdominal tummy tuck exercise is a traditional abdominal muscle exercise method, and flat support is a new method to exercise abdominal muscles that has gradually become popular in recent years. In fact, there is no difference between the two methods, both of which can well modify the abdominal lines and practice the mermaid line, vest line and eight-pack abdominal muscles. Which one you should choose is more suitable or depends on your actual situation. Sticking to exercise will have an effect. After all, the key to fitness is persistence!
Abdominal contraction and flat support are common abdominal exercises in our daily life, but for abdominal muscles, abdominal contraction is definitely better. Let me give you a detailed analysis of why.
Let's see how the abdominal muscles work under these two movements.
Belly rolling is a dynamic abdominal movement. During exercise, the abdominal muscles stretch and contract, while the flat support is static. The stretching length of abdominal muscles remains the same during the whole process, that is, isometric contraction.
However, training abdominal muscles (long muscles) requires muscles to tear in the process of contraction and elongation, and then achieve excessive recovery through nutritional supplementation. Obviously, flat support does not conform to this law, so this is why many people try their best to train flat support, but they can't train abdominal muscles. (Of course, it also includes the problem of body fat rate. )
Of course, can you say that flat support can't build abdominal muscles at all?
The answer is no, in the process of practicing plate support, our core muscles work together, and our abdominal muscles work together, so we can also practice abdominal muscles, but the effect is relatively low. This is why we often say that flat support is the core of training, and belly rolling is to train abdominal muscles.