Standard action of abdominal wheel
1. First, you can start from kneeling position, land on your knees, and grasp the abdominal muscles in your hands. Then inhale, let your back bend to the maximum with a certain arc, tighten your hips and chin as much as possible. 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 too early and even get injured before you reach the ground.
If your training partner can tie your waist and hips with a wide belt, it may better prevent you from losing control. It should be noted that the back should not droop 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.
4. 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.
Correct posture of abdominal chakra
1, kneeling abdominal wheel
First, you should warm up. When kneeling, you should also find a cushion on your knees. When kneeling on the mat, try to keep your knees closed and not separate. Of course, some people only give you a cushion wide enough to kneel on. Naturally, press your body down on the handle of the abdominal wheel with both hands, and then try to push the abdominal wheel, preferably with your body parallel to the ground. If you can't do it, it doesn't matter, just try your best. When your body is parallel to the ground, pull the roller back to your knees, so that you can exercise your abdomen and shoulders.
2. Standing abdominal wheel
Stand on the ground with your feet together (novice can separate your feet slightly wider than your shoulders), lean over and hold the abdominal wheel, push it forward until your body is flush with the ground, and then retract it. It should be noted that the abdominal force is equal to the back, and the difficulty of standing training is that beginners should do more kneeling training.
Correct use of abdominal wheel
1, you need to warm up in advance with other stretching exercises and aerobic training to avoid muscle strain when beginners use abdominal wheels.
2. When kneeling training, don't sink your back and kick your waist, and don't push your hips too high.
3, always keep the waist and abdomen hard, if kneeling training is always kneeling, rest for a few days, or reduce the number and difficulty of training and then slowly increase the difficulty of training.
Abdominal wheels can also be used to do some simple and interesting sports, such as sitting in a chair, putting your feet on the armrest and rolling the pulley back and forth on the ground, which is not only simple, but also plays the role of stovepipe.
How to prevent waist injury by abdominal wheel exercise
1 to ensure the correctness of posture.
When using the abdominal wheel, the arms should be straight, the back should be slightly bent, or at least the back should be straight, and the hips should not be pursed, so that the abdomen can be tightened.
2. Warm up before exercise
Warm-up exercise before using abdominal chakras can not only enhance the exercise effect, but also prevent sports injuries.
3, strengthen the waist and abdomen strength
If the strength of the waist and abdomen is weak, it is best to do sit-ups and abdominal rolls before using the abdominal wheel to strengthen the strength of the waist and abdomen, so as to avoid hurting the waist when using the abdominal wheel.
4. Step by step
Don't ask yourself to exercise dozens of abdominal chakras at the beginning, start from a small intensity. For those who just use abdominal chakras, it is best to exercise step by step with the face wall and kneeling posture.