For sports and fitness enthusiasts, the abdominal wheel should be used fitness equipment, and its exercise effect is quite good, especially for some core muscle groups, but for friends who have just contacted the abdominal wheel, they may not know how to use it. The use method of the abdominal wheel is:
1, get ready for action
Before doing abdominal exercises, you should make some preparations, mainly paying attention to the posture of your back and hips. The back is slightly arched, with a small fold from the upper abdomen to the chest.
Step 2 stretch your torso forward
Hold the abdominal wheel and stretch forward, and pay attention to control the strength during the stretching process to avoid the body swinging with the rolling of the abdominal wheel; In the process of stretching, stretch as far as possible within the controllable range, then contract the abdominal muscles and pull back the abdominal wheel.
3. Pull the abdominal chakra back to the body
The back is straight, the whole upper body is not bent, the abdominal muscles contract, and the abdominal wheel is pulled back to the body. Be careful not to pull with the strength of your arm, otherwise you won't get the effect of exercise.
Second, the correct use of abdominal wheel
Methods 1: standard kneeling posture.
Put your knees on the kneeling pad, hold the handle of the abdominal wheel with both hands, push the abdominal wheel forward until the body is flush with the ground, then retract and return, and repeat the operation.
Method 2: Standard stance
Stand on the flat ground with your feet together, hold the handle of the abdominal wheel with both hands, push the abdominal wheel forward until the body is flush with the ground, then take it back and repeat the operation.
Method 3: practice the calf.
Sit in a chair, put your feet on the handle of the abdominal wheel, push the abdominal wheel with your feet, stretch forward, then retract and operate repeatedly.
Method 4: Yoga training
Sit on the ground with your feet in a Zhang Kaicheng V-shape, grab the handle of the abdominal wheel, stretch your body forward or right to the maximum extent, then take it back, return to the original position, and repeat the operation.
Method 5: Back training
Sit on the ground, put the abdominal wheel behind your back, grasp the handle of the abdominal wheel with both hands to push the abdominal manipulator, so that the body can stretch backwards to the maximum extent, then retract it and operate it repeatedly.
Method 6: Light intensity training
Face the wall, lift the abdominal wheel and push it to the wall, stretch it upward, then take it back and put it back, and repeat the operation.
Method 7: Other methods
(1) Face the wall, lift the abdominal wheel and push it to the wall, stretch it upward, then return to the original position and repeat the operation.
(2) Sit in a chair, put the abdominal wheel in a proper position on the table, grasp the handle, keep the palm forward, ensure that the arrow direction is toward yourself, and pull the abdominal wheel in the chest direction, then reset and repeat the operation.
Three, the use of abdominal muscle wheel exercise matters needing attention
1, warm up before exercise, you can do a few sit-ups, push-ups, slight sweating, fever, let your body's muscles move before you start using abdominal wheels.
2. Pay attention to control the exercise intensity when using the abdominal wheel. Generally, you can do several groups of exercises, 20 in each group. Not too much at first, but step by step.
3, to control the speed of the roller sliding forward, don't worry when sliding, slowly, try to control your abdominal muscles, don't relax too fast, slowly slide the roller down.
4, persistence, any exercise must be adhered to in order to be effective, and the abdominal chakra is the same. You can make a fitness plan and exercise according to it.