Anti-stretch core strength training: foam roller rolling

Anti-stretch core strength training: Foam rolling

Foot roller is a necessary training item for our fitness. Its greatest use is to help us massage the muscle fascia, relax muscles, and relieve fatigue!

In fact, the round foam roller can also help us do a lot of training! Today I will introduce to you: Foam rolling

Foot roller rolling! This action is similar to abdominal muscle wheel training! It can train our spine anti-stretch core strength well!

The action process

Kneel on the ground (it is best to lay a mat), your hands are slightly wider than shoulders, and your elbows support the foam roller. The belly is tightened, the butt is tightened, and the spine is neutral! The torso is stable!

The whole body is tight, and it slowly pushes out the body against the roller. During this action, the centrifugal contraction of the latissimus dorsi will cause the shoulders to slowly flexion (shoulder flexion). Once you reach the lowest point, hold for 1 second, then roll and retract, support your body, and return to the starting position.

Movement requirements: Tighten the core, resist external forces to prevent the spine from being overextended, especially the lumbar spine. Anti-hypertension is an important part of the development of core, lumbar spine and pelvic stability.

version 2:

This is the same as abdominal muscle wheel training, which is a training of equal length contraction (static contraction), that is, during the movement, the core muscles are maintained in a tightening state (maintaining spine stability) and will not be lengthened or shortened, so when your torso has any flexion and extension, you have done it wrong

When rolling forward, you must move forward and stabilize the torso. Remember not to collapse the waist and arch the back

All the whole process is paid attention to maintaining the tension of the lats dorsi! Don't relax!