In the training of abdominal chakra, you hold the handle of abdominal chakra with both hands, push it forward and then retract it. Behind the seemingly elegant movements is the strength control of the core muscles of the waist and abdomen. At the same time, the arms, shoulders, chest, hip flexors and hip and leg muscles all work together.
The intensity of action varies according to the position of the leg, the kneeling position reduces the torque compared with the standing position, and the difference of lever principle causes the output of core strength.
For beginners, the training of kneeling abdominal chakra is more suitable, and the standing abdominal chakra is strengthened with the improvement of ability.
But we should pay attention to a key point in training: the correct abdominal force-the core has been actively contracting. The abdomen exerts force correctly, forming a backward posture of the pelvis and always contracting and exerting force. This is very important for improving training efficiency and action safety.
Finally, pay attention to warm-up before training, pay attention to action standards to ensure safety during training, and actively stretch after training. Good diet and sleep will make your body healthier and stronger!
Hello, intuitively speaking, the abdominal wheel can subtract the small belly ~ exercise the abdominal muscles ~ show the vest line.
Internally, abdominal chakras can exercise the core stability and strength of our body, and can better exercise our abdomen, shoulders, arms, waist and calves.
For girls, abdominal wheels can make your hips more upturned and lines more beautiful.
Then there are all kinds of exercise methods, that is, you can exercise alone or in combination with other sports. Let's briefly talk about the usage of the conventional abdominal wheel:
The first type: playing on your knees, most people who use abdominal wheels for the first time will use them. Kneel on the yoga mat or other mats, and then hold the handle of the abdominal wheel to drive the abdominal wheel forward in front of the body, while exerting force with the abdomen. When it reaches the maximum limit, it returns to its original appearance and plays the role of exercise. Personally, I suggest a thicker knee pad. When practicing this kneeling posture, my knees were a little uncomfortable for a few days. In addition, after I got used to the intensity, I didn't land on my knees, but practiced directly with my feet. This should be the hardest. I can't get up if I go down anyway. ò︵ò? )
The second type: Yoga practice, mainly sitting on the mat, legs in a Zhang Kaicheng V shape, hands holding the handle of the abdominal wheel, leaning forward and moving back and forth, which is also more suitable for beginners.
The third type: calf exercise, mainly sitting on a chair or stool, stepping on the handle of the abdominal wheel with your feet, moving back and forth, practicing calves. This upper body needs to stop, and friends who want to slim their legs can try it.
The fourth kind: fitness exercise, two abdominal wheels, one in each hand, similar to bench press exercise, mainly practicing chest muscles, but also requires a lot of arm strength. It is estimated that people with a solid foundation can also complete this action.
Fifth, the back training method, the trainer sits on the ground, puts the abdominal trainer behind his back, holds the handle of the abdominal trainer with both hands, and moves back and forth to the maximum extent, mainly exercising arm extension and shoulders.
Sixth: face-to-face thinking method, specifically face-to-face training method, mainly facing the wall, lifting the abdominal exerciser to the wall and moving up and down. Pay attention to the stretching of your body when you move up, otherwise it will have no effect at all.
Abdominal wheel, one of the favorite small toys for fitness enthusiasts. From kneeling posture to standing posture, improving the strength and stability of core muscles is a weapon to keep fit!
In the training of abdominal chakra, you hold the handle of abdominal chakra with both hands, push it forward and then retract it. Behind the seemingly elegant movements is the strength control of the core muscles of the waist and abdomen. At the same time, the arms, shoulders, chest, hip flexors and hip and leg muscles all work together.
The intensity of action varies according to the position of the leg, the kneeling position reduces the torque compared with the standing position, and the difference of lever principle causes the output of core strength.
According to the different difficulty, it can be divided into kneeling position and standing position for training. Because the kneeling abdominal wheel shortens the distance, it will be easier to exert strength and relatively simple to do, which is very suitable for the initial training of novices. Standing abdominal chakras can stimulate core muscles more efficiently, but it is difficult for ordinary people to do so. Insufficient strength may damage the lumbar spine. When training, you must keep your lower back tight and don't collapse, otherwise the damage to the lumbar spine is very great.
Exercise the abdomen
Want to lose a small belly? Want to practice vest line? Want to become a six-pack abdominal muscle? Just need the abdominal wheel! Long-term adherence to the use of abdominal chakras can not only help professional abdominal muscle training teachers develop abdominal muscles, but also help ordinary people lose a small belly.
Exercise the waist and buttocks.
Long-term use of the abdominal wheel can also exercise the muscles of the waist and buttocks, thus making the waist and buttocks more fit. Often the fat in the waist and buttocks is the most difficult to eliminate, and many MM are very depressed. But the abdominal wheel can effectively help you exercise your waist and hips, making your waist softer and softer and your hips more and more warped!
Hello, I'm glad to answer your question.
As a very practical small training equipment, abdominal wheel mainly exercises the core area of waist and abdomen, and has training effects on arms, shoulders, back and legs. The importance of core is self-evident. A strong core can help you stabilize your upper body and play a role in power transmission. The core area is too weak, the strength of the upper and lower parts is not well connected, and the exertion of strength will be greatly reduced.
According to the different difficulty, it can be divided into kneeling position and standing position for training. Because the kneeling abdominal wheel shortens the distance, it will be easier to exert strength and relatively simple to do, which is very suitable for the initial training of novices. Standing abdominal chakras can stimulate core muscles more efficiently, but it is difficult for ordinary people to do so. Insufficient strength may damage the lumbar spine. When training, you must keep your lower back tight and don't collapse, otherwise the damage to the lumbar spine is very great.
Abdominal strengthening wheel can not only reduce fat and increase muscle, but also improve the strength of core area. The main training site is rectus abdominis, followed by the upper chest, shoulders and triceps. Kneeling training has limited stimulation on the legs.
The training plan can be arranged in 3~5 groups at a time, with 8~ 12RM times in each group. Don't practice every day because the foundation of early training is weak. Proper rest contributes to strength and muscle growth. With the progress of training, physical fitness is gradually enhanced, and the training frequency can be appropriately increased.
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Exercise muscle joints, reduce fat and shape.
Strengthen abdominal muscles
It can exercise the waist, abdomen, latissimus dorsi and arms, but the most important thing is to enhance the core stability and strength of the body.