Guide to the correct operation of the abdominal wheel

    In fact, after mastering the correct method, the abdomen wheel is not that difficult. What should be done to master the abdomen wheel training method as soon as possible to achieve the best training effect? To answer this question, we must first understand the purpose of training. What is the main purpose of abdominal training?

  Of course, it is mainly the abdominal muscles, especially the rectus abdominis, which is the key to the vest line and the basis of the eight-pack abs.

     Therefore, in order to better train the rectus abdominis, it is necessary to understand the structure of the rectus abdominis:

(1) Starting point: sternum xiphoid process

(2) End point: superior pubic bone

(3) Main function: Maintain abdominal pressure. When the upper end is fixed, the pelvis can be tilted backward, and when the lower end is fixed, the spine can be bent forward into an arch.

    Looking at the anatomical characteristics of the rectus abdominis, we should understand that if you want to train the rectus abdominis, you only need to deal with the relationship between the pelvis and the trunk. Therefore, in the exercise of the abdomen wheel, we should better stimulate the rectus abdominis. , It is necessary to keep the pelvis in a neutral position during the action, and arch the back when exerting the best effort.

1. Preparing posture for abdominal training:

    First of all, we must understand that when doing abdominal exercises, you can use knee support or foot support. Although the difficulty of the action is different, there is no difference in the training effect of the abdominal muscles. Therefore, for most trainers, due to the difficulty of foot support, I recommend knee support.

(1) Details of lower limbs: knees open, kneeling on the mat, the distance of a punch between the knees, the thigh is perpendicular to the ground

(2) Pelvis details: the pelvis is in a neutral position and the waist cannot be collapsed

(3) Upper limb details: arms are perpendicular to the ground, hands are holding the abdomen wheel

2. The standard movement process of the abdomen wheel

    (1) Lowering process: Tighten the waist and abdomen position, and push the abdomen wheel forward at the same time. The standard end position is to extend the forearm to both sides of the ear, and feel that the entire abdomen is fully expanded, and the pelvis is in a neutral position. , The back is straight.

    ps: Because of the different supporting capabilities of the shoulder joints, beginners only need to push to the farthest end that they can support, without having to pursue the lowest point to avoid injury.

    (2) Pull back process: round shoulders, arch back, and extend the arms. Use the power of abdominal muscle contraction to pull back the abdomen chakra. At this time, the spine is in a hump state and fully feel the compression of the abdominal muscles.

3. Key points

    (1) Within the scope of ability, try to expand the abdomen to the limit and pull the abdominal muscles down to the longest; then hunch the abdomen to the limit, shrink the abdominal muscles to the shortest, and then give the most sufficient stimulation to the abdominal muscles. The effect of abdominal exercise is as follows:

    (2) Lowest point: Always keep the pelvis tilted backwards, not anteriorly. The pelvis collapsed: the collapsed waist will not only reduce the rectus abdominis training, but also cause low back pain due to excessive compression between the lumbar vertebrae, which is not worth the loss.

    (3) Pull back process: You can’t sit back on your hips, and when you sit back with your pelvis and drive the abdomen wheel backwards, you will feel extra relaxed, because you are no longer using the abdominal muscles to exert force but only using your body weight to complete the action. Training effect, the whole training became a waste of time. Examples of wrong actions are as follows:

4. The correct steps to learn abdomen chakra:

    (1) Cat stretching: learn and master the movement form of the pelvis, bring the back arch of the pelvis backward to the exercise of the abdomen wheel, and better grasp the strength of the abdominal muscles.

    (2) Half-course abdomen training: only half of the training is enough. The main purpose of training is to gradually improve the supporting ability of the shoulders and overcome the fear of support in the process of descent.

    (3) Abdominal wheel training with booster belt: Fix the elastic belt when pulling back when using the elastic belt to help get rid of the sticky point of the force, so that the action can be completed smoothly (the female model specially found, tell you, girls also Can complete perfect actions independently)

    (4) Complete abdominal wheel training: remove the booster belt, and try the complete movement slowly and slowly