1, you need to find a flat place and make sure there is enough space for your hands and knees. Then, kneel on the mat, hold the handle of the abdominal muscle wheel with both hands and put the abdominal muscle wheel in front of you. Tighten the abdominal muscles and roll forward with abdominal strength until the body is almost parallel to the ground. Your arms should be under your head and your back should be straight.
2. Standard kneeling posture: put your knees on the kneeling pad, hold the handle of the abdominal muscle wheel with both hands, push the wheel forward, and bend forward at the same time until you feel the abdominal muscles tight. At this point, keep this posture and take a few deep breaths.
3. Regular standing posture: put one hand on the flat ground, hold the handle of the abdominal muscle wheel with the other hand, push the wheel forward, and bend forward at the same time until the abdominal muscles feel tight. At this point, keep this posture and take a few deep breaths.
4, push-up posture: put your hands on the flat ground, palms down, arms parallel to the body, and then use the strength of your arms and abdomen to pull the abdominal muscles to yourself until you feel the abdominal muscles tight. At this point, keep this posture and take a few deep breaths.
5. Standing posture: put one foot on the flat ground and lift the other foot backwards. At the same time, hold the handle of the abdominal muscle wheel with one hand, push the wheel forward, and put the other hand on the waist or straighten it until the abdominal muscles feel tight. At this point, keep this posture and take a few deep breaths.
Precautions for using abdominal muscles are as follows:
1, avoid overexertion: When using abdominal muscles, avoid overexertion, especially when doing movements, and do not over-contract the abdominal muscles. Excessive exertion may cause muscle strain or injury. Pay attention to breathing smoothly when using abdominal muscles, and don't hold your breath or hold your breath. Proper breathing helps to improve the exercise effect and reduce the risk of muscle fatigue and injury.
2. Warm-up exercise: Before using abdominal muscles, do proper warm-up exercise, such as jogging, skipping rope or stretching. Warm-up exercises can help you warm up and reduce the risk of injury. Avoid fasting training: When using abdominal muscles, avoid fasting training. Fasting training may lead to physical discomfort, hypoglycemia and other problems. It is recommended to train after a full meal.
3, pay attention to safety: when using abdominal muscles, pay attention to safety. Avoid injuries to fingers, arms and other parts during operation. In addition, attention should be paid to controlling breathing during practice to avoid muscle tension and dyspnea caused by holding your breath.
4. Pay attention to frequency and times: When using abdominal muscles, pay attention to moderate frequency and times. Beginners can start with 2-3 groups every day and gradually increase the number of times and groups. But avoid the risk of muscle fatigue and injury caused by overtraining.
5, gradually adapt: the use of abdominal muscles needs to be gradually adapted, beginners should start from a small weight, and gradually increase the difficulty and weight. Excessive use of abdominal muscles may lead to muscle strain or injury, so gradually increase the training intensity according to your own ability.