Beginner's practice of abdominal chakra
Ready posture-
People squat, kneel, and don't sit on their thighs. The angle between their legs is about 60 degrees. Put your palms back, hold the abdominal chakra tightly, sink your shoulders and lower your head, and keep your eyes on the abdominal chakra, ready to inhale.
Action 1-
Bow your head and bend your back into a certain arc, tighten your hips, tighten your abdominal core, straighten your arms and push forward steadily;
Action 2-
Keep moving before connecting. In the process of pushing your arms forward, stabilize your shoulders and stretch your body as much as possible, and slowly push the roller over your head with your hands;
Action 3-
Don't stop before picking up the car, keep stretching forward, let your arms push the wheels up, and your upper body won't sink, stop 1~2 seconds;
Action 4-
Then press your body with your straight arm, stabilize your shoulders, keep your abdomen tight, and slowly pull back from your forearm.
Action 5-
Exhale and pull the roller back to the initial preparation posture of kneeling posture. Then continue to repeat the action.
Key points of abdominal wheel movement
In the process of pushing the roller with both hands, pay attention to the slow, balanced and smooth movement, and don't shrug your shoulders; The back should be slightly arched, the abdomen should be closed, and the waist should not collapse; When the roller is pushed out, the deltoid muscle, triceps brachii muscle and pectoralis major muscle of the shoulder coordinate their efforts; When the roller is retracted, the erector spinae of the forearm, biceps brachii and back coordinate their efforts.