Usage of abdominal muscle wheel 1
What are the two ways to use the abdominal muscle wheel? If you don't know how to use the abdominal muscles, let's take a look!
Spread a yoga mat on the floor and kneel at one end of the yoga mat. Cross your feet and hold both ends of the abdominal muscle wheel with both hands.
Then hold the handles at both ends of the abdominal muscle wheel with both hands and push it forward slowly. Your feet should be stacked and crossed and cannot be separated.
Push the pulley forward until your body is flat on the ground, and then slowly pull the pulley back.
Note that your feet always overlap during the whole process. Until the abdominal muscles are completely contracted.
Standing posture and kneeling posture are basically the same, and standing posture will require higher physical strength of users. Beginners can learn to kneel now. Step by step.
Use of abdominal muscle wheel 2
Correct use of abdominal muscle wheel
1. First, start from kneeling position, land on your knees, and hold the abdominal wheel with both hands. Then inhale, let your back bend to the maximum with a certain arc, and try to tighten your hips and chin. Keep your hips (and thighs) perpendicular to the ground. In this action, your hips should not lean back too high or your back should be sunken too much.
2. Lower your body gradually, and keep exerting strength to control the whole training movement before your body touches the ground. Then we let our bodies descend during the whole process of strength control, and we should keep nervous during the whole process of going down to the floor. Don't let the descent process be surprisingly slow at the beginning of training abdominal chakras, you will feel tired prematurely and even get injured before landing.
If your training partner can tie your waist and hips with a wide belt, it may better prevent you from losing control.
It must be noted that the back should not sag downward during exercise. Make sure your back is slightly bent, or at least keep straight. If you can't guarantee the accuracy of the action, you may hurt your lower back, and you are not prepared for this evil abdominal exercises.
4. In the process of downward movement, try to make your chest touch the ground, and then try to bend your back slightly into an arc while keeping your arms tense. Don't exhale when your body is not at its peak.
In the end, you may be able to complete abdominal chakra training by standing with your legs straight and your knees not touching the ground. The harder part is to exhale and rest close to the ground. Then, inhale and bend your back, and then return to the initial state (standing posture)
Precautions for abdominal chakra
Abdominal muscle wheel is a sport that many people are doing! Similar actions include: barbell dumbbell instead of abdominal wheel, fitness ball push, resistance ball push and so on!
This is a good positive core exercise, but if it is done wrong, it will also cause great harm.
The anterior core mainly consists of two muscles, rectus abdominis and oblique abdominis. The most important function is to bend the body, so you must have seen all kinds of sit-ups or changes in different directions. But their main function is to maintain stability during exercise.
Under the action of rollers (the anterior core will contract equidistantly to keep the spine neutral when the spine is extended).
During this movement, the eccentric contraction of latissimus dorsi makes the shoulders flex slowly. In order to maintain the central position of the spine, the anterior core should try to prevent the whole spine from straightening.