Standard standing posture, roll up the abdominal wheel, differentiate your feet, hold the abdominal wheel, bend your abdomen to the ground, keep your pelvis backward, keep your lower back level, and tighten your whole body core. The abdomen is forced, and the abdominal wheel rolls forward to maintain the correct posture until the body is fully stretched close to the ground, and the lowest point lasts for two to three seconds. Don't move your feet all the time, and keep your abdominal muscles tense for a long time. Rely on the contraction of abdominal muscles, slowly pull back to the starting position and repeat.

Kneeling posture and abdominal roll: kneel on the ground, hold the abdominal wheel tightly with both hands, tighten the chin with the same posture as the standard, tilt the pelvis backwards, keep the back level, keep the abdominal muscles and core parts tense, and roll the abdominal wheel forward. In this process, the knees remain the same, the arms are straight, and when the abdominal muscles contract to the critical point, the abdominal wheel is rolled back to the initial position, and repeated.

Extended data:

Precautions:

1, for beginners, when using the abdominal wheel, you can generally face the wall and kneel. Girls can practice calf, back and yoga.

2. Not everyone is suitable for using abdominal wheel. Before using the abdominal wheel, be sure to know clearly what the bearing capacity of the abdominal wheel is under different styles. Generally speaking, the weight of the low-end abdominal chakras is about 300 kg, and these abdominal chakras are mainly prepared for girls and teenagers.

3. The weight of the person who is suitable for using the abdominal wheel is about 40 kg to 100 kg. People weighing about 40 kg are usually teenagers, the elderly, women and so on. And people around 100 kg are generally paunchy and overweight.

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