The abdominal wheel can be said to be the representative of many fitness equipment. Like dumbbells, because they are small and cheap, if used correctly, they can detonate the abdomen and cause tons of tearing [damage] to shoulders, buttocks, back and thighs. It has become a necessary good product for home travel, fitness and weight loss.
How to play with the healthy abdominal wheel? Standing posture exercise
Take the standing posture as an example, and then let’s learn the standard movements of the lower abdominal wheel step by step.
1. Stand at the beginning with your feet separated naturally, bend over to the ground, hold the handle of the healthy abdominal wheel with both hands, and exert yourself on your abdomen.
Note: The back is slightly arched and the pelvis is slightly tilted back, allowing abdominal muscles to curl and the core to tighten.
2. Roll forward out of the healthy abdominal wheel until the body is straight and close to the ground.
Note: During the whole process, the abdominal muscles remain tense, the pelvis is always in a slightly backward position, the back is straight, and do not pout your buttocks and collapse your waist.
When the gyrus rolls forward, you must control your movements hard to keep your body stable. If your abdominal strength is insufficient and you roll the gyrus too far away from your body at the same time, your pelvis will lean forward severely and your lower back will bow back, which will cause great pressure on the lumbar spine. Although it seems that the movement has been completed, over time, it will definitely cause waist injury and pain.
3. Abdominal muscles exert force to contract and slowly pull back the healthy abdominal wheel to the initial position; Repeat.
During the whole process, in addition to the continuous exertion of abdominal muscles, your arms, shoulders, buttocks and thighs should always be in a tense state to maintain stable movements.
Characteristics of healthy abdominal wheel
Some people may ask when they see this, the healthy abdominal wheel looks quite similar to sit-ups and abdominal curls. Why is it different?
1. [Dynamic Instability] Characteristics of Healthy Abdominal Wheel
This leads you to need more deep muscle groups to keep your body stable during the whole exercise.
2. Abdominal muscle eccentric contraction stimulation is large
The healthy abdominal wheel is completed in the prone state, which makes the abdominal muscles centrifuge more at the extreme of body falling. Eccentric contraction is the best form of muscle stimulation, and there is no one. Exercise effect is naturally better.
Healthy abdominal wheel is an instrument with extremely high cost performance. However, this high efficiency requires excellent core and shoulder strap muscle groups to maintain good control of movements.
However, most people can’t do the complete standing posture and abdominal wheel exercise.
There are always people who are naturally proud and scoff at it. For example, my college classmates. I still remember that late that night when we returned to the dormitory after the barbecue, he had to force his stomach to show off. As a result, you know, the nasal bone fracture was dragged to the third hospital, which was several times more tragic than the following figure…….
Beginner: Wall Practice Transition to Kneeling Position
Therefore, don’t try rashly, be sure to step by step. Remember, if you don’t die, you won’t die.
It is recommended that beginners and women must use kneeling posture to start abdominal wheel exercises.
If the kneeling posture is still difficult for many small white people, you can’t fully spread your arms at first, at this time you just need to do it to the maximum extent. As the amount of practice increases, stretch gradually.
Or try to practice facing the wall, use the wall as an obstacle to limit the range of movement, and gradually increase the distance between you and the wall until you can fully extend your arms.
The key to this action lies in the standard degree of action, not the number of times or groups. If you can complete the movement of the healthy abdominal wheel according to the above requirements, you can tear your abdominal muscles several times.
Advanced: Inclined Plate Practice Transition to Standing Position
After a period of practice, your kneeling posture should not be a big problem, but it may still be very risky to directly transition to the standing posture.
At this time, it is useless to use wall restrictions again. Because the process of standing posture rolling out of the healthy abdominal wheel will make it difficult for you to control, and once you lose control, you may hit the wall. What you need most at this time is: an inclined plane!
Inclined plate abdominal health wheel can not only help you to assist eccentric contraction in the process, but also, most importantly, can move in a full range. Ensure the above action points and practice frequently, you can gradually reduce the slope until you complete a standard standing posture abdominal health wheel on the horizontal plane.
Don’t stick to props, there is no inclined plate, find an inclined slope, you can practice.
Other exercises: No exercise effect
Of course, there are also many exotic abdominal wheel exercises on the Internet. For example:
I’m not saying that what is wrong with these exercise methods, but I really don’t see the effect of what’s exercise. It’s really overqualified for the abdominal wheel. And you can replace it with your bare hands.
Selection of Healthy Abdominal Wheel
At present, there are various kinds of abdominal muscles on the market, such as single wheel, double wheel, three wheel, multi-wheel universal abdominal muscle plate, etc.
The difference between these different types of healthy abdominal wheels is almost only in the number of wheels. The more wheels, the larger the support area, and the corresponding more stable and easier to control in the rolling process.
That is to say:
- If you are a beginner, it is recommended to start the practice in three or more rounds. If you already have a certain foundation, you may as well try a single round or two rounds. If you cannot do the complete standing posture, you can also follow the above process to train step by step.