mihou
Rang: Administrateur
Nombre de messages : 8092
Localisation : Washington D.C.
Date d'inscription : 28/05/2005
 | | The Forward Roll | |
The
Forward Roll
You've
probably seen this classic ab exercise performed with one of those
little wheel gizmos, but you don't have to have one to benefit
from the forward roll. As Christian Thibaudeau demonstrates below,
you can use a Swiss ball or even a barbell:
Whichever
variation you choose, remember to keep the abdominals contracted/flexed
during the entire movement. Contract the ab muscles as hard as
you can (maximum static action) and focus on keeping this maximum
contraction during the execution of the entire movement.
Also,
when you roll yourself back up, you must do so with the abs, not
the arms. Really focus on flexing your abs super hard to initiate
the "roll-back." If your arms or back are tired after the set,
you're not doing it properly.
Finally,
only go as low as you can while maintaining a flat back. Flexing
your abs forcefully at the start of the movement will flatten your
lordosis (lower back curve) somewhat. You must maintain that flattened
position during the entire movement. When you feel that your lower
back is "sinking/curving," it means that you've gone too low for
your capacities.
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