Abdominal Wheel

What is the effect of abdominal exercise on abdominal wheel? How should it be used correctly?

I believe that many friends are still familiar with the fitness equipment of the abdominal wheel. Although I may not have used it myself, when I usually go online, I will see introductions about fitness, and some of them will mention the abdominal wheel, especially for friends who practice abdominal muscles.

The abdominal wheel, as the name suggests, is a fitness equipment for abdominal training, known as the ace essential equipment for abdominal training. So, is the abdominal training effect of the abdominal wheel really so good? If so, what should be paid attention to in the process of using the Abdominal Wheel?

The abdominal wheel can help to develop the abdominal muscles. It is mainly a fitness equipment that can help the joints become flexible and exercise the muscles of the body. It can mainly exercise the muscles of the waist, abdomen, arms, waist and buttocks and legs.

Depending on the movement, the parts of the exercise will also change. If you use the abdominal wheel exercise regularly, it can help to develop abs after a period of time.

The abdominal fitness wheel has a significant abdominal fitness effect, but it also pays attention to methods. There are many types of light health belly wheel, some have more functions, some are relatively simple.

There are many types of movements that use the abdominal wheel to exercise. If you want to develop abdominal muscles, you can try the following movements.

The first action: use the abdominal wheel in the standard kneeling position. This action is the most basic use of the abdominal wheel, and it is relatively simple.

The specific operation method is to prepare a yoga mat, the body is in a kneeling position, and then hold the handle position of the abdominal wheel with both hands, and rely on the strength of the abdominal muscles to push the abdominal wheel forward until the body is parallel to the ground, and then slowly Slowly return your body to its original position.

At the beginning of this exercise, it is recommended that you only need to do about 15 each time, and then exercise every other day. It is very likely that abdominal pain will appear the next day, don't worry, this is a normal phenomenon.

The second action: use the abdominal wheel in the standing position. The body adopts a standing position, then bring your feet together, hold the handles on both sides of the abdominal wheel, and then bend the upper body, push the body forward, feel the force of the abdomen, and then slowly return to the standing position.

It should be emphasized that when returning to the original position, be sure to move slowly to avoid injury to the waist.

Remember to do abs stretches after your abs training round to help ease your discomfort the next day. If you have a lot of abdominal fat, it is recommended to use aerobic exercise to lose abdominal fat first, and then perform abdominal exercises.

3 common mistakes of using abdominal wheel:

Mistake ➊ : lumbar depression, pelvic forward tilt

When many people start the movement, because the core is not tightened and the hips are not clamped, it is easy to cause the lumbar spine to sink down and the pelvis to tilt forward. Such a wrong posture will bring excessive pressure on the lower back, and in severe cases, it will Causes herniation of the intervertebral disc.

Way of improvement:

In Cat Camel Pose, pull your upper belly up and clamp your hips to tilt your pelvis back.

Error ➋ : Insufficient stability but scrolling too far

At the beginning of the operation, if you are in a hurry to improve the effect of the training, the rolling distance when sliding out is too far, beyond the range of your own muscle strength, it will be difficult to maintain the tightness of the core muscles, resulting in excessive stretching of the spine , causing damage to the lumbar spine.

Way of improvement:

It is recommended that beginners can focus on the rolling range that they can control first, and do not need to be very low to the ground. The key is to improve the control of the movement first, to ensure that the core muscles are always tight and the posture of the lower back is not deformed, and then gradually adjust the rolling the distance.

In addition to sliding to the farthest distance, advanced players can also pause for a short period of time in the sliding position to increase the effect of training.

Mistake ➌ : Pull back with lower body strength

Another common mistake is to bring the body back through the power of the "hip joint" of the lower body, which can greatly reduce the effectiveness of abs training.

Way of improvement:

Use your abs and upper body to pull the roller back in, making sure your hips are pulling back in sync with the roller. This position can have the correct training quality and be safer.