The emergence and popularity of abdominal chakras is mainly due to the change of people's aesthetic standards at this stage, especially for many boys, having sexy abdominal muscles is indeed a very plus option, but it is said that doing too many sit-ups is harmful to your health, and belly rolling can not be done anytime and anywhere, so abdominal chakras appear. Abdominal wheel is a small fitness equipment, which can exercise muscles and joints and effectively lose weight. At present, the material of the belly wheel on the market is mainly high-quality engineering plastics. Because of its simple design, beautiful appearance and, most importantly, comparison, it is loved by many fitness enthusiasts. Used to exercise abdominal muscles, back muscles and upper arm muscles, suitable for home travel. But many people find that they don't seem to know how to use it after buying it. Just watching online tutorials, many fitness bosses can stand for fitness, but they can only sit on their knees. Although it can also play a certain role, they always feel a little uncomfortable. So how do they stand up and train with it?

At present, the traditional sit-ups for beginners have great pressure on the back under the premise of irregular movements, and long-term training will bring damage to the back muscles and lumbar vertebrae. The abdominal muscles just make up for the shortcomings brought by sit-ups, and the movements are not easy to go out of shape. While exercising abdominal muscles, you can exercise the strength of core muscles and reduce the risk of back injury.

Keep your body kneeling on the mat, bend your upper body forward, put your legs together, and hold the two handles of the abdominal muscle wheel with both hands to keep your body stable and your back muscles tight. When exercising, tighten the muscles of the abdomen and waist to make the spine in a neutral position. Push and pull the roller forward repeatedly with both hands to stretch the body forward to the maximum extent. When the body is parallel to the ground, keep the action 1 sec, then return to the starting point and repeat the action. During the whole process, keep your arms straight, keep your body stable, and keep the balance of muscle strength on the left and right sides. Training plan: It is recommended that beginners do 1-2 groups every day, with 5-7 groups in each group; Veterans do 3-4 groups every day, and each group does 5-7 groups.

First of all, we choose a wall as the contact point of the abdominal health wheel, adjust the distance between the body and the wall, stand with feet and hips apart, the upper body and legs almost overlap, and grasp the handle with both hands. Tighten the abdominal and core muscles during exercise, and let the abdominal healthy wheel repeatedly move for half a distance. When the abdominal health wheel collides with the wall, keep the action 1 sec, then slowly pull the abdominal health wheel back to the starting point and repeat the action. During the whole process, keep your arms straight and stable, and do half-course training to enhance the stretching feeling of abdominal muscles. Training intensity: Do 3 groups, 7 in each group. With the deepening of exercise, it is suggested to adjust the training plan appropriately, which can increase the number of groups or times, master the abdominal muscle wheel training of standing posture step by step, and finally achieve the goal of obvious exercise effect.