Is abdominal chakra suitable for girls? There are many ways to exercise. In our daily life, many people like to use abdominal chakras to exercise. Abdominal wheel is a very common fitness equipment, so let's see if it is suitable for girls.
Is abdominal chakra suitable for girls? 1 Is the abdominal wheel suitable for girls?
Abdominal wheel girls can practice, but girls are a little difficult. Women can exercise their abdominal chakras by kneeling. The abdominal wheel is a small propeller, which can exercise muscles and joints and lose weight.
It is used to exercise fat in various parts of the body, such as abdomen, waist, buttocks and arms. Because the space required for exercise is simple, it is convenient for family use. You can do abdominal exercises with abdominal wheels at home. Of course, it is correct exercise and persistent determination.
Can be better reflected. 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 the body's endurance.
How do girls use abdominal chakras?
1. Do simple warm-up exercises (such as radio gymnastics) before starting to prevent muscle strain and sprain.
2. Kneel on the yoga mat with both hands and knees. Do the preparatory action.
3. Hold the abdominal wheel with both hands.
4. The contraction of your abdominal muscles. Push the abdominal wheel forward until your abdomen is slightly above the ground. Abdomen in. Hold this position for 3 seconds. Back to the starting point, the starting posture. Repeat this 20 times.
Theoretically, if you see or feel the effect from the beginning, you need to set the goal of doing 3 groups a day, 3 days a week and lasting 5 weeks. To achieve faster results, increase the number of times per week. But be sure to do what you can, and don't rush into it, or you will get hurt easily, which will be even slower.
Is abdominal chakra suitable for girls? 2 girls use the abdominal wheel method.
1, face wall training method
Hold the abdominal wheel in your hand and face the wall, push it up repeatedly along the wall, and stretch your body as much as possible with the wheel until you reach the limit. Then slowly recover, so that you can exercise your whole body repeatedly. By pushing back and forth, the body can be stretched to the maximum extent, which can exercise the spine and spine well and even help hunchback.
Exercise site: Face-wall method mainly exercises the upper body shoulders and chest, which is the easiest action for beginners. It is not helpful for training abdominal muscles. Obese people can use it 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 way is to hold the abdominal chakra with both hands and push it forward repeatedly and evenly, while the body is stretched to the maximum extent.
Exercise parts: Kneeling posture is to compare abdominal muscles and waist, and it can also play some auxiliary exercises in 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 leg ligament is not straight, stretch it slowly and do your best.
How to prevent waist injury by abdominal wheel exercise
1 to ensure the correctness of posture.
When using the abdominal wheel, the arms should be straight, the back should be slightly bent, or at least the back should be straight, and the hips should not be pursed, so that the abdomen can be tightened.
2. Warm up before exercise
Warm-up exercise before using abdominal chakras can not only enhance the exercise effect, but also prevent sports injuries.
3. Enhance waist and abdomen strength
If the strength of the waist and abdomen is weak, it is best to do sit-ups and abdominal rolls before using the abdominal wheel to strengthen the strength of the waist and abdomen, so as to avoid hurting the waist when using the abdominal wheel.
4. Step by step
Don't ask yourself to exercise dozens of abdominal chakras at the beginning, start from a small intensity. For those who just use abdominal chakras, it is best to exercise step by step with the face wall and kneeling posture.
Where can abdominal wheel lose weight?
1, abdominal wheel to lose weight and thin arms
When you push the abdominal wheel, you can also exercise your arm muscles, which can inhibit arm fat. Sticking to abdominal exercise can make your arm lines slim.
2, abdominal wheel to lose weight and thin abdomen
Long-term adherence to abdominal exercise can burn abdominal fat, help reduce abdominal fat, not only make the abdomen more beautiful, but also exercise abdominal muscles.
3, abdominal wheel weight loss thin waist and buttocks
When using the abdominal wheel, you can exercise the muscles of the waist and buttocks well, burn the fat of the waist and buttocks, help slim the waist and lift the buttocks, and make the waist and buttocks fit better.
Conventional training methods
Method 1: standard kneeling posture
Put your knees on the kneeling pad, hold the handle of the abdominal wheel with both hands, push the abdominal wheel forward until the body is flush with the ground, then retract and return, and repeat the operation.
Method 2: Standard stance
Stand on the flat ground with your feet together, hold the handle of the abdominal wheel with both hands, push the abdominal wheel forward until the body is flush with the ground, then take it back and repeat the operation.
Method 3: practice the calf.
Sit in a chair, put your feet on the handle of the abdominal wheel, push the abdominal wheel with your feet, stretch forward, then retract and operate repeatedly.
Method 4: Yoga training
Sit on the ground with your feet in a Zhang Kaicheng V-shape, grab the handle of the abdominal wheel, stretch your body forward or right to the maximum extent, then take it back, return to the original position, and repeat the operation.
Method 5: Back training
Sit on the ground, put the abdominal wheel behind your back, grasp the handle of the abdominal wheel with both hands to push the abdominal manipulator, so that the body can stretch backwards to the maximum extent, then retract it and operate it repeatedly.
Method 6: Light intensity training
Face the wall, lift the abdominal wheel and push it to the wall, stretch it upward, then take it back and put it back, and repeat the operation.
Other methods
1, facing the wall
Wall, lift the abdominal wheel to push the wall, stretch upward, then return to the original position and repeat the operation.
Step 2 sit in a chair
Put the abdominal wheel in a suitable position on the table, grab the handle and palm forward.
Make sure that the arrow direction is towards yourself, pull the abdominal wheel towards the chest, then reset and repeat the operation.
Abdominal wheel is a kind of instrument with simple structure, convenient use and obvious abdominal reduction effect. As winter approaches, abdominal fat begins to accumulate.
You can do abdominal exercises with abdominal wheels at home. The effect is much better than the traditional sit-ups.
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