Is the abdominal wheel suitable for ladies?
Abdominal wheel girls can practice, but girls are a little difficult. Women can do abdominal chakras on their knees. Abdominal chakra is a small pusher, which can exercise muscles and joints and lose weight. It is used to exercise excess fat in abdomen, waist, buttocks, arms and other body parts, and it is convenient to use at home because the places needed for exercise are relatively simple. Do abdominal exercises with abdominal wheels at home. Correct exercise and persistent determination, of course. In order to better reflect it, if you haven't exercised before and don't grasp the amount at first, your body may be sore. Don't worry, it will disappear normally in a few days. Here, you need to reduce the amount to ensure your endurance.
Girls use abdominal wheel method.
1. Face wall training method
Hold the abdominal wheel, face the wall, and push the wall up and down horizontally. At the same time, stretch your body as far as possible with the wheels until you reach the limit. Then slowly recover, so that you can exercise your whole body repeatedly. By pushing back and forth, you can stretch your body to the maximum extent, exercise your spine and spine well, and even help hunchback.
Exercise position: Face-wall method mainly exercises the upper body, shoulders and chest, which is the easiest movement for beginners. It doesn't help to practice abdominal muscles. Obese people can use it at first.
2. Kneeling training method
Kneeling training method is also called kneeling training method, so you can imagine how much abdominal abuse there is. As the name implies, this method is to hold the abdominal wheel with both hands, push and pull forward evenly and repeatedly, and at the same time, the body can be stretched to the maximum extent. Exercise posture: Kneeling posture is a comparison between abdominal muscle abuse and waist, and can also help exercise arms, arms, chest and other parts.
3. Yoga training
This method is more suitable for novices 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. If the ligament in the leg is not stretched straight, don't insist. Stretch them as slowly as possible.
How to prevent waist injury by abdominal wheel exercise?
1. Make sure the posture is correct.
When using the abdominal wheel, your arms should be straight, your back should be slightly bent, or at least your back should be straight, your hips should not be pursed, and your abdomen should be tightened.
2. Warm up before exercise.
Warm-up before using abdominal chakras can not only enhance the exercise effect, but also prevent sports injuries.
3. Enhance waist and abdomen strength
If your waist and abdomen strength is weak, it is best to do some sit-ups and abdominal rolls before using the abdominal chakra to strengthen your waist and abdomen strength and avoid hurting your waist when using the abdominal chakra.
brick by brick
Don't ask yourself to do dozens of exercises with abdominal chakras at the beginning, but start from a small intensity. And for the newly used abdominal wheel, it is best to practice with the face wall and kneeling posture first, step by step.