Li Liren, abdominal muscle roller training coach: Beginners can prevent muscle strain

Artist Lee Lee-jen recently said in an interview with print media that the secret to maintaining a good figure over the years is to do the "roller" exercise three times a day. However, fitness coaches say that the "roller" movement is a high-level compound training. If beginners challenge it rashly, with wrong posture and incorrect way of exerting force, not only will they fail to achieve effective exercise results, but they may also cause sequelae such as muscle strain. Be careful!

Li Liren and Tao Jingying, who are known as the best silver couple in the entertainment industry, are well known for their love. They are not stingy in sharing their good feelings for each other and often show off their love in public! A few days ago, Tao Jingying posted a series of photos on Facebook showing Li Liren shirtless, revealing his muscular body with six-pack abs, while bending down to clean up the messy yard that was ravaged by Typhoon Soudelor. Not only did she successfully show off her "abdomen", but she also sparked a heated discussion among netizens!

Li Liren, 41 years old this year, recently accepted an exclusive interview with a print media and generously shared his 12-year-old skin-maintaining secrets. He mentioned that in order to maintain a good body shape, he has had the habit of doing "roller" training at home almost every day for many years. On average, this is done about 3 times a day, for a total of about 30 to 40 times. However, due to the fear of hurting the waist, most people choose to exercise in a kneeling position.

"Roller" training to train abdominal muscles? Not suitable for beginners

Does “roller” training really have such magical training effects? In this regard, fitness coach He Junming said that the "roller" movement is a type of compound training. Moderate participation can indeed help exercise multiple muscle groups in the body, especially the rectus abdominis, latissimus dorsi, biceps and triceps, which are the parts that most male friends prefer to sculpt and strengthen.

However, because multiple parts of the body must exert force simultaneously during the "roller" pushing and retracting movement, it requires more advanced skills and more core strength to stabilize the muscle movements. If a beginner attempts to do this without sufficient muscle strength and training, muscle strain may occur regardless of whether or not he adopts the kneeling position mentioned by Li Liren.

Do this to train your abdominal muscles! Experts share 4 tips

Therefore, Coach He Junming recommends that if beginners want to effectively train their abdominal muscles, they should proceed step by step and focus on single muscle group training movements first. This will not only make it easier to achieve the desired training effect, but also help avoid injuries. It also introduces 4 simple, easy-to-learn and easy-to-operate exercise methods for reference by beginners who want to effectively train their body shape and successfully train their abdominal muscles.

★Move 1: Abdominal Roll

Step 1 / Lie flat on your back with your back pressed against the ground, bend your knees, and place your knees toward your toes.

Step 2 / Use the strength of your core to roll your upper body upwards, straightening your arms and sliding them over your thighs until your fingertips touch your knees.

Step 3 / Slowly lie your upper body back on the ground, making sure your hips remain stable.

★Move 2: Raise your legs horizontally

Step 1 / Lie flat on your back with your feet straight.

Step 2/ Extend your legs and slowly use the strength of your abdomen and buttocks, trying not to rely on leg strength, to lift your feet off the ground.

Step 3 / Raise your feet to a higher angle, keeping your legs straight.

Step 4 / Place your feet back on the ground and repeat.

★Move 3: Bent-over stick pose

Step 1 / Kneel on all fours and use your forearms and feet to support your body. Point your feet backward, making sure your head, neck, and back are in a straight line, your abdomen is tight, and your hips are not lifted too high.

Step 2 / Hold for 20 to 30 seconds. Repeat.

★Move 4: Side stick

Step 1 / Lie on your side with your back straight and support your body with your forearms and the sides of your feet, making sure your forearms are perpendicular to your body and your armpits are at a 90-degree angle.

Step 2 / Steadily lift your hips off the ground and hold for 20 seconds. You can raise your upper arms to increase the difficulty.

Step 3 / Steadily move your hips toward the ground and repeat.

【Expert Tips】:

Finally, Coach He Junming also reminded that no matter what action you are doing, you should do a complete warm-up before exercise and carefully evaluate whether your body strength and coordination are suitable for the activity. This is the only way to reduce sports injuries and avoid discomfort.