How to use the abdominal wheel
1, put your knees on the kneepad, grasp the handle of the abdominal exerciser, push the abdominal exerciser forward to the maximum extent, then return to the original position and repeat the operation.
2. Sit in a chair, put your feet on the handle of the abdominal muscle exerciser, push the abdominal muscle exerciser with your feet, stretch forward, then return to the original position and repeat the operation.
3, sitting on the ground, feet Zhang Kaicheng V-shaped, grab the handle of the abdominal exerciser to stretch forward or right to the maximum, and then return to the original position, repeat the operation.
4. Sit on the ground, put the abdominal muscle exerciser behind your back, grasp the handle of the abdominal muscle exerciser with both hands to push the abdominal muscle exerciser, so that the body can stretch backwards to the maximum extent, then return to the original position and repeat the operation.
5. Back against the wall, lift the abdominal exerciser and push it to the wall, stretch it upward, then return to the original position and repeat the operation.
6. Facing the wall, lift the abdominal exerciser and push it to the wall, extend it upward, then return to the original position and repeat the operation.
7. Sit in a chair, put the abdominal muscle training in a proper position on the table, grasp the handle, palm forward, make sure the arrow direction is towards yourself, pull the abdominal muscle training towards the chest, then reset and repeat the operation.
Abdominal wheel fitness skills
The abdominal chakra has a good exercise effect, and there are many parts that can be exercised, but many people don't know this. 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 movement, your hips must not be pushed too high, or your back is sunken too much, so as to gradually lower your body, and constantly try to control the whole training movement before your body reaches the ground.
Then 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.
Maybe in the process of descending, your training partner wears a wide belt and ties it under your waist and ass for exercise protection, which may well prevent you from losing control during exercise.
It must be noted that the back should not sag downward during exercise. Make sure your back is slightly bent, or at least keep straight. If you can't guarantee the accuracy of the action, you may hurt your lower back, and you are not prepared for this evil abdominal exercises.
Don't pout! Don't let your back sag downward! In the process of running down, try to make your chest touch the ground, and then try to bend your back slightly into an arc while keeping your arms tense. Don't exhale when your body is not at its peak.
The harder part is to rest by breathing when you are close to the ground. This action requires a higher body, so you must keep a good rhythm when breathing. Then, inhale and bend your back, and then return to the initial state (kneeling posture).
If it is difficult for you to contract your abdominal chakra to support yourself, keep trying to stretch your arms forward and remain passive, or you can only do half abdominal chakras.
Finally, you can skillfully repeat this abdominal wheel movement. Until one day, you may be able to stand with your legs straight and your knees off the ground, and complete the abdominal training.
The benefits of exercise and fitness
1. Stronger heart and lungs
According to the Centers for Disease Control and Prevention (CDC), lack of exercise is the number one preventable cause of death from coronary heart disease in the United States. People who do little exercise are twice as likely to die of myocardial infarction as those who exercise regularly. In addition to the impact on the heart, exercise can also make the activities of the lungs more efficient, absorb more oxygen, increase vital capacity and provide you with more energy.
2. Stronger bones
Skeletal fragility is a common phenomenon among inactive people. When osteoporosis occurs, the mineral density of bones decreases, making them weaker and more vulnerable to injury.
be in cheerful mood
Exercise makes people feel good from the heart. Exercise can improve mood, enhance vitality, reduce anxiety, improve attention and alertness, and make people better cope with stress.
4. Prevent certain tumors
Exercise can promote digestion and excretion and reduce the risk of colon and rectal tumors. For women, exercise also helps to reduce the risk of breast cancer and reproductive system tumors.
lose weight
In the process of full exercise, muscles need more nutrition, the body responds accordingly, and the metabolic rate increases. So aerobic exercise can consume calories. Moreover, the metabolic rate remained at a high level within 12 hours after exercise, so although I stopped sweating, I still burned more calories than usual. For dieters, with proper diet control, exercise helps to burn fat instead of muscle tissue.
prevent premature senility
Exercise can slow down the age-related changes: the atrophy of muscle tissue, the increase of body fat and the decline of working ability. Besides reducing the possibility of heart disease and cerebrovascular disease, exercise also helps the elderly to maintain their physical strength and mobility? For health and longevity. The incidence of disability and medical expenses of people over 50 who exercise regularly are much lower than those of the elderly who exercise less.