Conventional training methods
1, standard kneeling position
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.
2. Standard stance
Stand on the level 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, and then retract it. 3. practice your calves.
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.
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.
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.
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, lift the abdominal wheel and push it to the wall, stretch it upward, then return to the original position and repeat the operation.
2. Sit in a chair, put the abdominal wheel in a proper position on the table, grasp the handle, palm forward, ensure that the arrow direction is towards yourself, pull the abdominal wheel in the chest direction, 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.
Extended data:
Matters needing attention
Pay attention to the posture of the back and buttocks when preparing. The back is slightly arched, with a small fold from the upper abdomen to the chest. Because the rectus abdominis is used to bend the trunk, this posture can make the abdominal muscles participate better.
During the exercise, we should hold the abdominal wheel correctly and stretch forward, and pay attention to controlling the core to participate in the exercise as much as possible during the stretching process. At this time, the main goal is to tighten the core area, rather than let the spine stretch too fast, which will cause great damage to the lumbar spine.
Stretch as far as possible within the controllable range, then contract the abdominal muscles and pull back the abdominal wheel, so that training with the abdominal wheel will be effective.
When many people do exercises, their backs are straight, and in a straight line, their abdomen does not bend or contract during stretching. The whole upper body is like a flat support, which will cause the abdominal muscles to be unable to contract.
However, many people can still pull their bodies back, because they use their arms to exert force, just like straightening their arms in back training, which leads to the training point going back, but there is no feeling in the abdomen. But it's good to practice your back by this action.
It is also very important that many people will involve the buttocks and rely on the buttocks to restore the trunk. This is a mistake that many people love to make, because it will make them feel relaxed, but the training effect will be greatly reduced. Just like doing a double-headed bend without any centrifugal control, don't let your hips dominate this action.
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