First, what is the abdominal chakra?
The abdominal wheel is a small propeller, which can exercise muscles and joints and lose weight. The material is generally high-quality engineering plastic, with simple design, beautiful appearance, durability and convenient use. Fat used to exercise various parts of the body, such as abdomen, waist, buttocks and arms. Because the space required for exercise is simple, it is convenient for family use.
Second, what is the abdominal chakra usually used to practice?
Abdominal chakras are usually used by bodybuilders to practice abdominal muscles. There are many videos about abdominal chakras on the Internet, so you can search for them yourself.
Third, why don't I suggest that beginners practice abdominal chakras?
1, the abdominal chakra is unfriendly to novices, and it needs a lot of basic strength. Beginners usually expect to develop abdominal muscles through a certain action, and abdominal muscles are really attractive. But for novices, the overall basic strength of novices is not very good.
For example, the strength of shoulder muscles and abdominal muscles. None of them are very strong, and their abdominal muscles are not strong. When the abdominal muscles are recovered, the abdominal muscles are often pulled by the strength of the shoulders, which will have high requirements for the shoulder joints.
2. Abdominal muscles are unfriendly to the spine and require high technical movements. This is the main reason why novices are not advised to practice abdominal muscles, especially when returning the ball from the lowest point. At this time, if the technical action is wrong, for example, the most common mistake is that the hips are upturned and the back is depressed.
(The picture shows that the back is obviously depressed. )
If you can't ensure the accuracy of your movements when doing abdominal chakras, you may hurt your lower back, especially the tail of your spine. The obvious feeling is that after practicing for several times, the abdominal muscles are not too obviously stimulated, but there will be pain in your lower back.
In technical terms, this is compensation for the lower back. As the saying goes, what should have been the action of abdominal muscles has become the action of lower back. The part that has not been practiced has been practiced, and the part that has not been practiced has been practiced.
3. If you want to practice abdominal muscles, there are more effective and safer actions than abdominal chakras.
For a muscle group, there are many ways to exercise, so it is necessary to choose safer and more effective movements for training. In other words, if there is a kind of exercise that can also exercise abdominal muscles and is safer, why don't we adopt that kind of exercise?
Then you can also practice abdominal muscles. We mentioned in the article "Abdominal Muscle Group of Six Muscle Groups" that the movement track of abdominal muscle group is like the two ends of a rubber band, which makes the upper and lower bodies fold forward and approach. One end of the abdominal muscle is connected to the sternum, and the other end is connected to the pelvis. These muscles contract evenly. It is impossible to shrink one end without shrinking the other. Exercise is impossible, just like pulling a bungee cord. If you try to stretch one end longer than the other, you can't do it at all, because the elastic rope will stretch evenly with your pulling force, just like the muscles will contract evenly. So your body is like two ends of an elastic rope. You can practice in the middle by contracting either end. In the exercise of the middle part of the body, sit-ups and leg lifts exercise the middle part in a similar way, but in the opposite direction. Sit-ups are hip stability, abdominal muscles contract to lift trunk, leg lifting is upper body fixation, and abdominal muscles contract to lift lower limbs, both of which have their own advantages.
Leg lifts are recommended here, because leg lifts are more practical than sit-ups. Compared with trunk lifting, leg lifting is more natural and useful in actual sports, such as kicking, jumping, running and climbing. On the contrary, your standing posture and forward flexion are rarely used. Training is for practical purposes, so you should use common muscle use methods in your life to train your muscles, including your abdominal muscles.
Therefore, lifting the lower limbs is more in line with daily muscles, that is, it is better to lift the legs to practice abdominal muscles.
Fourth, the method of practicing abdominal muscles
To train abdominal muscles, we mainly use our own weight to train, generally kneeling posture, supine leg lifting, horizontal bar leg lifting and parallel bars leg lifting. Here, by changing the arm of force, that is, bending the leg, extending the leg and straightening the leg, the straighter the leg, the more difficult it is, and vice versa.
For beginners, abdominal muscles don't need extra equipment to practice, because they will be strengthened when doing other movements. Through leg lifting and leg lifting variants, abdominal muscles can become very powerful.
Actions: sitting posture leg lift, supine leg lift, parallel bars leg lift, horizontal bar leg lift, dragon flag, etc.
For more dry goods fitness products, please refer to the column "Introduction to Independent Fitness".