First of all, improper use of abdominal chakras will do great harm to the lower back and will not have much impact on our fitness. However, using abdominal chakras well can stimulate deep core muscles+shallow waist and abdomen muscles+back muscles, which will get twice the result with half the effort for fitness enthusiasts and pole dancers and greatly improve arm strength, waist and abdomen strength and waist and abdomen control. No vest line or mermaid line can be used without being put out.
The practice of using abdominal chakras is often very intense, and beginners often do great harm to the waist because of incorrect posture. Therefore, we can always see that many beginners are afraid to practice after a few days. Once the waist is injured, it is easy to cause more serious injuries such as lumbar muscle strain. Therefore, the harm of using the abdominal wheel still exists and must be used correctly to avoid it.
First of all, we start from kneeling, landing on our knees and holding the abdominal wheel with both hands. Then, inhale, let your back bend to the maximum with a certain arc, and try to tighten your hips and chin. Keep your hips (and thighs) perpendicular to the ground. In this action, your hips should not be pushed too high or your back should be sunken too much.
Gradually lower your body and keep hard control of the whole training movement until your body touches the ground. We let our bodies descend during the whole process of strength control, and we should keep nervous during the whole process of going down to the floor. Don't let the descent process be surprisingly slow at the beginning of training abdominal chakras, you will feel tired prematurely and even get injured before landing.
Generally speaking, for beginners, it is best to start with kneeling practice. Before starting exercise, you should warm up, then spread a mat on the ground, kneel on the mat with your knees closed, relax your body, hold the handrail of the abdominal wheel with both hands, and then push the pulley forward. According to your own situation, push the pulley as far as possible, usually to the position where your body is parallel to the ground, and then pull the pulley back, so that you can kneel before your body recovers.