Also known as abdominal wheel, it is a very simple fitness equipment, mainly used to exercise abdominal muscles. Because of its strength and quick effect, it is deeply loved by the majority of fitness enthusiasts.

Abdominal chakra is a challenging physical stability exercise, which can be used as the basis of many movements. Can exercise many key muscles (such as rectus abdominis, trapezius, pectoralis major, serratus anterior, pectoralis major, gluteus maximus, biceps femoris, etc.). ) by doing an action.

The latest research shows that this kind of exercise can exercise rectus abdominis and oblique abdominis more effectively than sit-ups and belly rolls.

Let's "roll" the following five abdominal muscles together! Develop exquisite and fashionable chocolate abdominal muscles.

Abdominal muscle wheel forward roll

Target areas: core muscles and shoulder muscles.

1, kneel, hold the roller with both hands, and keep your back straight to avoid the height of your hips being too high.

2, abdomen, knee pads, holding the abdominal muscles forward, controlling the decline and recovery.

3. Repeat the specified number of times.

Bending and folding of abdominal muscle wheel

Target parts: core muscles, shoulder muscles and arm muscles.

1. Hands shoulder-width apart, feet on abdominal muscles.

2. Lift your knees, fold your torso, and then return to the starting position.

3. Repeat the specified number of times.

Abdominal wheel plate bracket

Target areas: core muscles and shoulder muscles.

1, hands on the ground, feet on the abdominal muscles.

2. Climb forward with forearm support, keep your back straight, and don't step on your waist.

3. Repeat the specified number of times.

Abdominal muscle wheel push-ups straight knee trunk folding

Target parts: core muscles, shoulder muscles and arm muscles.

1. Hands shoulder-width apart, feet on abdominal muscles.

2. Slowly lower your body and exhale and push your body up. Lift your knees, fold your torso and return to the starting position.

3. Repeat the specified number of times.

Hip bridge of abdominal muscles and legs

Target parts: core muscles and hip muscles.

1, lie on your back, put your feet on your abdominal muscles, stretch your arms on the ground and keep parallel to your body.

2. Pull the abdominal muscle wheel backwards with both legs and lift the pelvis at the same time until the trunk is flush with the thigh. Hold it for a certain time, and then put down your body.

3. Repeat the specified number of times.