How to use the abdominal wheel
Abdominal wheel is a particularly popular fitness equipment now. It is small and convenient, so it can be carried in your bag at any time, and it will not delay your fitness when you are on a business trip or traveling.
1. Stand on your feet and kneel on the ground. Hold the handle of the abdominal wheel with both hands, push your feet hard to the ground and push your body forward slowly. Push to the limit, keep your knees up and try not to touch the ground. The purpose is to strengthen the strength of the arms, waist and abdomen as soon as possible.
2. Another way is to kneel on the ground (in order to prevent the knees from being too uncomfortable, it is recommended to put on yoga mats and other items), hold the abdominal wheel with both hands and push forward. Push it to the limit and pull it back slowly. This method is more suitable for people with small waist and abdomen or female friends.
3, the method of exercising the calf: sitting in a chair, stepping on the handle of the abdominal wheel with your feet, pushing the abdominal wheel forward with your feet, pushing it to the limit, and then pulling it back to its original position.
4. Yoga practice method: sit on the ground, spread your feet in a V shape, master the use of abdominal chakras, push your body forward or left or right to the limit, and then pull it back to its original position.
5. Backward practice: sit on the ground, put the abdominal wheel behind your back, grab the handle of the abdominal wheel with both hands, push it back to the limit, and then pull it back to its original position.
6. wall practice: put the abdominal wheel on your chest, push it above the wall, push it to the limit, and pull it back to your chest.
Can abdominal chakras build abdominal muscles?
The exercise of abdominal muscles depends not only on abdominal chakras, but also on diet, so as to gain muscle and reduce fat.
Matters needing attention in using abdominal wheel
The abdominal muscle wheel seems simple, but there is a key point to pay attention to in action!
Many people will collapse during exercise and their pelvis will lean forward. The anterior core hardly exerts force, but it will become centrifugal contraction, causing the intervertebral disc to squeeze and protrude in the opposite direction. Causing lower back pain.
Therefore, when training the abdominal roller (the same is true for other similar movements), we must ensure that the spine is in a neutral position (no bending, no excessive stretching), and make full use of the core strength to stabilize the trunk under the correct spinal arrangement!
For beginners, it is recommended to use kneeling posture for action, and at the same time, the distance of rolling out should not be too far!
Experience of abdominal wheel training
I have been using the abdominal wheel for three months. My initial goal was to be able to stand in several positions (I am just a novice in fitness), but after several months, I still can't stand up, and I always feel that kneeling posture is not ideal for the practice of the lower abdomen. One day, it occurred to me that I wanted to try kneeling on the bed, that is, kneeling on the bed with my legs and my body facing the floor. I didn't expect it to have a strong feeling of pulling the lower abdomen, so I think it is a good kneeling posture like standing.
It's quite accidental for me to exercise, and I don't have any equipment, only one abdominal wheel. When I was in college, a roommate in Northeast China loved to keep fit. His equipment is 60 kilograms of dumbbells and abdominal wheels. After graduating from college, he sold dumbbells. There is no place to buy abdominal wheels. Unfortunately, he gave it to me when he threw it away. It has become a habit to do several groups every day after work. I have worked for 4 years and practiced abdominal chakras for at least 3 years.
My height 175cm and weight 140 kg. Although I don't have any muscles, my overall body lines are not bad, especially my abdominal muscles are already 6. You know, when I just graduated, my weight was 170 Jin, and it was all fat. Abdominal chakras can exercise almost all the muscles of the abdomen, waist and buttocks, arms, shoulders and chest. For four years, I only had one abdominal wheel. At first, I used kneeling posture. Five people were panting and their movements were often out of control. Now I stand, each group stretches 50 legs, and practice 4 groups every day. Whether it is to gain muscle or lose fat, I recommend you to use abdominal wheel, which is really a good home fitness equipment.