Standing training method
The abdominal muscle abuse index of standing training method can be said to be the first. First, the legs are slightly wider than the shoulders, and then push forward with the wheels. During exercise, pay attention to your waist and abdomen and keep up with your breathing. The first condition of exercise is not to hold your breath, but to exercise your breath slowly. Standing abdominal wheel needs strong waist and abdomen strength and certain limb strength, and also needs certain flexibility of the body, so it is not something that beginners can do from the beginning.
Action essentials: 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 your abdomen is stressed, your back is straight, and then it is more difficult to stand training. For beginners, we should do more kneeling training.
Several other training methods
1, kneeling posture training method
In addition to standing training, there are kneeling postures. In fact, there is not much difference between the two movements. As the name implies, this method is to hold the abdominal chakra with both hands and push it forward repeatedly and evenly, while stretching the body to the maximum extent.
Exercise parts: Kneeling posture is to compare abdominal muscles and waist, and it can also play some auxiliary exercises in arms, arms, chest and other parts.
2. Back training
In addition to the above two kinds of relatively high intensity, there is also relatively mild back training. In this way, the exerciser sits on the ground, puts the abdominal wheel on his back, and pushes it back and forth with his hands clenched. This method can effectively exercise the strength of his back and shoulders and stretch the ligaments of his shoulders, which is more suitable for office workers in front of computers.
3. Yoga training
Besides, it is more suitable for beginners and women. It can stimulate arms, abdomen and chest well. Sit on the ground with your legs open, hold the abdominal wheel and push it back and forth. The ligament of your leg is not stretched straight, and you don't use force. Stretch as slowly as possible.
Abdominal wheel is a kind of fitness equipment widely used by fitness enthusiasts. It is relatively small, needs a simple training ground and is easy to use. More importantly, the use method is very flexible, and different methods can exercise different parts. Standing training is the most difficult method, so everyone should pay attention to safety when training.