Does the abdominal wheel hurt the waist?
The standard movements of abdominal chakras must be correctly understood, because once the movements are not standard, it is easy to hurt the waist. Let's take a look at the influence of the abdominal wheel on the waist:
The belly roll seems simple, but it is very demanding! Correct behavior benefits you, and wrong behavior makes you miserable! Pay great attention to the action: ensure that the spine is in a neutral position (no bending, no overstretching), tighten the core muscles (abdominal muscles tightening, buttocks clamping) under the correct spinal arrangement, and stabilize the spine! For beginners, or people with insufficient core strength: it is recommended to kneel, and at the same time, it is not necessary to roll too much! Once you exceed your ability, your posture will be problematic! You can also use other similar methods to reduce the difficulty of training! For example, tilt up the flat support, flat support, as long as the action is right, abdominal muscle wheel training can really help you improve your core strength and protect your lumbar spine!
Correct use of abdominal wheel
1, belly wheel surface wall type
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.
2. Kneeling posture of abdominal wheel
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, and also help arms, arms, chest and other parts.
3. Abdominal wheel standing posture
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 reason why the abdominal chakra can't be done
1. Not doing abdominal chakras often means that your abdominal muscles are weak. It can reduce the difficulty at first. When you push it forward, you can recover if you feel that you can't push it. Don't force it.
2. Of course, novices can also buy one of the auxiliary rope bags (click to view the hot sale details of the auxiliary rope cushion bag). Auxiliary rope can reduce the training difficulty, give beginners an adaptation process, and then cancel the auxiliary rope after later adaptation, which increases the training difficulty.
3. Do some warm-up exercises in advance before training, such as running, skipping and aerobic exercise. Warm-up exercise can not only avoid muscle strain in abdominal muscle training, but also effectively consume excess calories, making you more handy in abdominal muscle training! Burn calories ahead of time. When your body has no heat to burn, you can train the abdominal chakra, which will directly burn the fat in the abdominal muscles.
What other ways to lose weight?
1, jump rope and jump off the stomach
Coordinated jumping up and down can fully stretch abdominal muscles for 5 minutes every day, so that abdominal fat disappears without a trace.
2. Eat apples and thin belly.
A few years ago, someone tailored a slimming plan for Apple, which also caused an upsurge of slimming for Apple! In fact, apple is really a slimming fruit. Rich in pectin, it helps to accelerate detoxification and reduce heat absorption. In addition, apples are also rich in potassium, which can prevent leg edema. Chewing the slightly hard apples slowly and releasing the ingredients will not only make you feel full, but also have low calories.