The abdominal wheel, which covers a small area, is relatively easy to carry. It is similar to the medicine mill used in ancient times. There is a wheel in the middle to turn freely, next to two handles, easy to hold for support. It is now a piece of small abdominal abuse equipment often chosen by fitness people.
The abdominal wheel is more of an exercise device for the abdomen. It can well improve the rectus abdominals, oblique abdominals, erector spinal, and other core muscle groups. But it is not just specifically for the waist and abdomen. It can also be integrated training of the whole body. And stimulate the pectoralis major, latissimus dorsi, and other upper back muscle groups. It can even train the lower limb muscles such as the buttocks and legs.
For many people, the use of abdominal wheel exercise abdominal muscles will appear lower back pain and lumbar discomfort. This is generally because the force point is not correct and the abdominal muscles are not strong enough. Stimulating the abdomen through the abdominal wheel requires strong balance. If you sway left and right during the exercise, the abdominal obliques will come to the rescue and play a stabilizing and balancing role. One way or another, you will exercise the abdominal obliques. And it has a very strong ability to grow in circumference, it is easy to make the waist wider. So it's important to know how to properly use the abdominal wheel!
There are three tips for beginners.
1. just start using the word kneeling, can be more convenient to lock the joint.
2. add a pad with more friction to reduce the risk.
3. advance the beginning of the elbow joint can be slightly bent, and slowly expand the angle behind.
So what posture can be referred to? The next five abdominal wheel training methods can be used up.
Kneeling abdominal wheel
▼Movement essentials:
Kneeling position, both hands grip the handle of the abdominal wheel. And push the abdominal wheel to extend forward. Then recycle it back into place and repeat the operation. Note that the recovery is not driven by the hips' posture.
▼Training parts: stimulate the abdomen.
abdominal wheel Wall Pose
▼Movement essentials:
Face the wall. Hold the abdominal wheel in both hands and push it back and forth up the wall. Extend the body to the limit and retract, repeat.
▼Training parts: upper back and chest muscles.
abdominal wheel Standing
▼Movement essentials:
Place the abdominal wheel in front of your feet, with your feet slightly wider than shoulder-width apart. Push the wheel forward with a firm grip on both hands until your body is horizontal to the ground. Then retract, it is important to tighten the core throughout the process and repeat.
▼Training parts: waist and abdomen, shoulders, forearms.
abdominal wheel shrimp style
▼Movement essentials:
Flat support state, hook the abdominal wheel handle with both feet. Bring the abdominal wheel infinitely closer to the abdomen with a V-contraction. Then restore and repeat the operation.
▼Training parts: abdominal muscles.
abdominal wheel lying style
▼Movement essentials:
Lie flat on the ground. Hook your feet on the abdominal wheel handle and bend the wheel with your legs. Then restore and repeat the operation.
▼Training parts: abdominal muscles.
Post time: Oct-26-2022