The first fitness method (face wall training method)
Exercise mode: Face-wall training refers to holding the abdominal muscle wheel facing the wall, placing the wheel on the wall horizontally with both hands, and pushing it up along the wall. At the same time, the body should stretch upward with the push of the wheel, and then slowly return to the original posture when reaching the limit. This repeated training can achieve the purpose of exercising the whole body. You can also lift the abdominal exerciser with your back to the wall and push it back and forth on the wall to maximize the extension and contraction of your body. Repeated operations can exercise the spine and cervical vertebrae.
Training part: it is mainly used to exercise the upper body shoulders and chest, which is the easiest action for beginners to get started. It is not helpful for training abdominal muscles. Obese people can use it first.
The second fitness method (kneeling training method)
Exercise method: Kneeling training method can be known from the name. Is to let us kneel on the ground and receive wheel training. Hold the handle of the abdominal muscle exerciser evenly with both hands, push and pull the abdominal muscle exerciser forward repeatedly, and at the same time stretch forward to the maximum extent, then return to the initial kneeling position, and so on.
Training site: It can stimulate abdominal muscles and waist most, and can also play some auxiliary exercises of arms, arms and chest.
The third fitness method (standing training method)
Exercise mode: first separate your legs slightly wider than your shoulders, then push forward with both hands holding the wheel, pay attention to your waist and abdomen, breathe on the road, and try not to hold your breath.
Training site: Waist and abdomen training is the most significant, and it can also stimulate some parts of the arm (shoulders, forearms).
The fourth fitness method (calf training)
Exercise mode: the exerciser sits in a chair, steps on the handle of the abdominal muscle exerciser with both feet, pushes the abdominal muscle exerciser with both feet, stretches the calf forward as far as possible, then returns to the original position, and so on. Training place: You can thin your legs and exercise the flexibility of your legs. Don't try the beauty who wants to stovepipe.
The Fifth Fitness Method (Back Training)
Exercise mode: The exerciser sits on the ground, lies on his back, grabs the handle of the abdominal muscle exerciser with both hands and pushes it back and forth, at the same time, the body stretches backwards to the maximum extent, and then returns to the original position.
Training site: you can stretch the shoulder ligaments and exercise the upper body back and shoulder strength at the same time.
The Sixth Fitness Method (Yoga Training)
Exercise: Sit on the ground, spread your legs into a V-shape, grab the handle of the abdominal exerciser with both hands, stretch forward to the maximum and then return to the original position.
Training site: slightly stimulate arms, chest and abdomen, suitable for girls and beginners.
The seventh fitness method (chest muscle training action)
Exercise mode: The exerciser needs to have two abdominal wheels. The principle is to do dumbbell bench press, but the effect is much better than dumbbell bench press, because the chest is difficult to bear the weight of the whole upper body. Friends who want to practice chest muscles can try it.
Training site: pectoral muscle, deltoid muscle, triceps brachii, biceps brachii and thighs.
Note: Not all abdominal chakras can use this action to exercise chest muscles.
Write at the end: For beginners, face wall and kneeling posture are generally enough, and girls can practice calf, back and yoga. It is especially important to exercise the abdomen in winter, because people seldom exercise in winter, so abdominal fat begins to accumulate. You can do abdominal exercises with abdominal wheels at home, so act quickly!
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