Abdominal wheel is a kind of instrument with simple structure, convenient use and obvious abdominal reduction effect. You can do abdominal exercises with abdominal wheels at home, and the effect is much better than traditional sit-ups. How to use the abdominal wheel? What should I pay attention to during use? The following is a detailed introduction:

Standard usage method:

1. First, start from kneeling position, land on your knees, and hold 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 lean back too high or your back should be sunken too much.

2. Lower your body gradually, and keep exerting strength to control the whole training movement before your body touches 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.

If your training partner can tie your waist and hips with a wide belt, it may better prevent you from losing control.

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.

In the process of downward movement, 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.

In the end, you may be able to complete abdominal chakra training by standing with your legs straight and your knees not touching the ground. The harder part is to exhale and rest close to the ground. Then, inhale and bend your back, and then return to the initial state (standing 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.

Matters needing attention

Warm up before training;

Gradually increase the load within the range that individuals can bear;

The training process is based on the principle of not holding your breath, exhaling when stretching and inhaling when recovering;

Training should take into account all muscle groups to achieve balanced development;

The training programs between the same muscle groups should not be arranged together, so that the trained muscles can get full rest and recovery;

Don't overtraining, overtraining can easily cause injury;

Use with caution for the old wounded at the waist.

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