Ab Roller

طريقة الأداء

1. 01Hold the Ab Roller with both hands and kneel on the floor.
2. 02Now place the ab roller on the floor in front of you so that you are on all your hands and knees (as in a kneeling push up position). This will be your starting position.
3. 03Slowly roll the ab roller straight forward, stretching your body into a straight position. Tip: Go down as far as you can without touching the floor with your body. Breathe in during this portion of the movement.
4. 04After a pause at the stretched position, start pulling yourself back to the starting position as you breathe out. Tip: Go slowly and keep your abs tight at all times.

نقاط الأداء الصحيح

• —Brace your core before the first rep and keep it braced.
• —Lead with the elbows and finish by squeezing the target muscle.
• —Control the lowering phase — that is where most of the growth stimulus lives.

أخطاء شائعة

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.
• —Adding weight before the movement pattern is clean.