Is the abdominal chakra useful
Abdominal muscle wheel, also called abdominal muscle wheel, is mainly an instrument for training abdominal muscles. The target muscles are rectus abdominis and transverse abdominis. There are many auxiliary muscles, such as pectoralis major, rotator cuff, back and leg muscles.
The training of abdominal muscles is a systemic compound action, so there are many auxiliary muscles. But the target muscles are rectus abdominis and transverse abdominis.
The most important thing is the abdominal muscles, the forearm of latissimus dorsi in front of deltoid muscle, the pectoral muscle and abdominal muscle can be enlarged, the lower part of pectoral muscle, infraspinatus of latissimus dorsi, teres minor of teres major and the posterior bundle of deltoid muscle.
Method of training abdominal muscles with abdominal wheel
Standard standing posture abdominal wheel abdominal roll
Action essentials:
Feet slightly apart, hold the abdominal wheel, bend down to the ground, keep the pelvis backward, the lower back level, and tighten the whole body core.
The abdomen is forced, and the abdominal wheel rolls forward to maintain the correct posture until the body is fully stretched close to the ground, and the lowest point lasts for two to three seconds. Don't move your feet all the time, and keep your abdominal muscles tense for a long time. Rely on the contraction of abdominal muscles, slowly pull back to the starting position and repeat.
Kneeling posture, abdominal wheel, abdominal roll
Kneel on your knees, hold the abdominal wheel tightly with both hands, and adopt the same posture as the standard. Tighten your chin, tilt your pelvis backwards, keep your back level, and keep your abdominal muscles and core tense. Roll the abdominal wheel forward. In this process, keep your knees in the same position, straighten your arms, roll to the initial position when the abdominal muscles contract, and repeat.
Inclined plate belly wheel rolls belly.
If you can do kneeling and belly rolling skillfully, it may be difficult for some people to directly transition to standing posture. At this time, we can use the inclined board or slope to freely control the inclination angle, increasing the difficulty until the transition to the standard standing posture. Similarly, the belly of the inclined plate abdominal wheel should be the same as that of the standing and kneeling abdominal wheel. The posture should be standard and the action point should be observed.
Can abdominal chakras hurt your waist?
Correct abdominal exercise does little harm to the waist, but using the wrong abdominal exercise method will do great harm to the waist, which will lead to backache and so on.
Correct use of abdominal wheel
1, kneeling posture training
Kneel on the kneepads (buy kneepads with abdominal wheels), hold the handles at both ends of the abdominal wheels with both hands, and then slowly push the abdominal wheels forward, so that the body will stretch forward to the maximum extent with the sliding abdominal wheels, and then return to the original position; Repeat this action, each group can do 10- 15, and each group can do 3 groups. This action can effectively exercise the abdominal and arm muscles.
2. Standing posture training
Stand up straight with your feet slightly wider than your shoulders, then bend down, hold the handle of the abdominal wheel on the ground with both hands, and push the abdominal wheel forward with your waist and abdomen. Keep breathing steady and even, and try to avoid holding your breath. Do 10- 15 for each group, and do 3 groups at a time. This action can make the muscles of the waist, abdomen, shoulders and arms get a good exercise, making the muscles in these parts stronger and stronger. In addition, this movement is difficult to operate, and friends who have a certain fitness foundation can try it.
Step 3: Leg training
The exerciser sits on the chair, steps on the handle of the abdominal wheel with his feet, and pushes the abdominal wheel to slide forward with his feet, so that the calf can stretch forward to the maximum extent, and then returns to the original position; Repeat this action, each group can do 10- 15, and each group can do 3 groups. This action can effectively exercise the muscles of the calf and has a certain shaping and stretching effect on the calf.
4. Yoga training
The exerciser sits on the yoga mat, with his legs separated in a V-shape, and pushes forward with both hands clasping the handle of the abdominal wheel, so that the body stretches forward as far as possible and then returns to the original position; Repeat this action. Do 10- 15 in each group, and do 3 groups at a time. Abdominal yoga training method can make the muscles of arms, chest and abdomen get some exercise, which is more suitable for girls to practice.
5. Back training
The exerciser sits on the ground, puts the abdominal wheel behind him, holds the handle of the abdominal wheel with both hands and pushes it back and forth, so that the body stretches backwards as far as possible and then returns to the original position; Repeat this action. Do 10- 15 in each group, and do 3 groups at a time. This method can effectively stretch and exercise the muscles and ligaments of the shoulders and back.