How to use abdominal muscle wheel
1. First of all, let's start on our knees, with our knees on the ground and our abdominal wheels in our hands. Then inhale, let your back bend to the maximum with a certain arc, and try to tighten your hips and chin. 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 prematurely and even get injured before landing.
If your training partner can tie your waist and hips with a wide belt, it may better prevent you from losing control.
It must be noted that the back should not sag downward 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.
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.
In the end, you may be able to complete abdominal chakra training by standing with your legs straight and your knees not touching the ground. The harder part is to exhale and rest close to the ground. Then, inhale and bend your back, and then return to the initial state (standing posture)
If it is difficult for you to contract your abdominal chakra to support yourself, keep trying to stretch your arms forward and remain passive, or you can only do half abdominal chakras.
The role of abdominal muscle wheel
Abdominal muscle wheel, the middle wheel can rotate freely, and the two handles beside it are an exercise device. It looks like a pharmaceutical factory. When exercising, kneel down, hold the handle with both hands, and put the abdominal muscles in front of your body.
1, abdominal wheel to lose weight and thin arms
When you push the abdominal wheel, you can also exercise your arm muscles, which can inhibit arm fat. Sticking to abdominal exercise can make your arm lines slim.
2, abdominal wheel to lose weight and thin abdomen
Long-term adherence to abdominal exercise can burn abdominal fat, help reduce abdominal fat, not only make the abdomen more beautiful, but also exercise abdominal muscles.
3, abdominal wheel weight loss thin waist and buttocks
When using the abdominal wheel, you can exercise the muscles of the waist and buttocks well, burn the fat of the waist and buttocks, help slim the waist and lift the buttocks, and make the waist and buttocks fit better.
Abdominal muscles are safer than sit-ups.
The principle of the two is the same. A good abdominal muscle training is designed according to ergonomics, which gives better support to the back, is not easy to lose shape, and controls the movement quality. It can concentrate the strength training of abdominal muscles, and it is not easy to reduce the pressure on the back.
Traditional sit-ups put a lot of pressure on the back, and beginners can easily strain their back muscles because of irregular movements, and also easily use the strength of arms, hips, waist and back.
Generally speaking, abdominal muscles are safe and effective.
The number of groups is 4-6, and the number of times in each group is about 20 times. Sit-ups and your abdominal muscles stimulate the upper abdomen more, so it is easier to practice the upper abdominal muscles.
If you want perfect abdominal muscles, you should give priority to practicing lower abdominal muscles and give consideration to extra-abdominal muscles.
The exercises of lower abdomen can be carried out by sitting posture, parallel bars and horizontal bars. If you find it difficult, you can bend your legs. If you find it less exciting, you can increase your weight. However, we should pay attention to the use of abdominal muscles, and we should not borrow them. Sit down and feel obvious pain in abdominal muscles.
How long can the abdominal chakra develop abdominal muscles?
Under normal circumstances, you can see the effect of exercising abdominal muscles in about 3 months by insisting on using abdominal chakra exercise. But because everyone's actual situation is different, the time spent will be different.
For example, people with less abdominal fat can exercise abdominal muscles directly with abdominal wheels, while people with more abdominal fat need to subtract fat before they can exercise abdominal muscles, so it takes a long time.
Using the abdominal chakra to develop abdominal muscles depends not only on the exercise intensity of the abdominal chakra but also on the actual situation of the individual. If you have more fat on your belly, you will spend more time practicing abdominal muscles than those who have no fat on your belly. Under normal circumstances, you can insist on using abdominal chakras to exercise, and you can see certain effects in about three months.