Healthy belly wheel to do a few days
Abdominal wheel, as the name suggests, is used for abdominal fitness. Many fitness equipments are harmful, so what is the hazard of the belly wheel? How many days does the belly wheel do? What do you need to pay attention to when doing the belly wheel? The problem, let's take a look at it with Ai Xiumei Xiaobian!
Do it once a day (about 10-30 minutes), do 3 groups (1-2 groups of novices), break between groups and groups within 2 minutes, and do 7~20 at a time (step by step). Also don't forget to train. Warming up before and training for the abdominal muscles and other trained muscle groups after training.
Tips: No matter whether it is the training of the abdominal wheel or the abdominal training of other movements, do not carry out in two situations. First, do not carry out when you are hungry. Second, do not eat or eat. Conduct, because abdominal training will affect the normal work of the stomach and other abdominal organs.
What to pay attention to when doing the belly wheel
1. First, let's start with the action of Kneeling, knees on the ground, and hold the belly wheel in your hand. Then, inhale, let your back bend to the maximum in a certain degree, try to tighten your hips and tighten your chin. Keep your hips (and thighs) perpendicular to the ground. In this movement, your hips must not be too high in the back, or the back is too depressed.
Gradually lower the body and keep trying to control the entire training action before the body reaches the ground.
2, we let the body fall in the whole process of power control, and keep the tension in the whole process of falling to the floor. Do not let the process of descending be surprisingly slow when you train the belly wheel at the beginning, you will Fatigue prematurely, even before the ground is reached. Maybe during the process of falling, your training partner is strapped under your waist and hips with a wide belt to protect your movement. Out of control during exercise.
If your training partner can be tied to your waist and hip with a wide belt, then you may be better able to prevent you from getting out of control.
3, you must pay attention to your movements. Do not sag your back. Make sure the back is slightly curved, or at least keep the back straight. If you can't ensure the accuracy of the action, then you may hurt your Lower back, you are not ready for this evil belly pump exercise.
Don't pick up your hips!
Don't let your back sag down!
Don't let your spine straighten! (Standing position)
4, in the process of running down, try to make your chest touch the ground, and then try to make the back slightly curved and keep the arm tight. When your body does not reach the top, do not exhale. In addition, it is more difficult The part is the rest when exhaling and close to the ground. Then, inhale and bend your back, then return to the initial state (跪 position).
If it's hard to shrink your belly wheel, then try to extend your arm forward and passively hold it, or you can only do half of the belly wheel.
In the end, you will be able to skillfully repeat the action of this set of belly wheels. Until one day, you may be able to complete the training of the belly wheel with the legs in a straight position and the knees not touching the ground.
What are the hazards of the abdominal wheel?
Exercises using the abdominal wheel are often very intense, and beginners often cause great damage to the waist due to incorrect posture.
Once the waist is injured, it can easily cause more serious injuries such as lumbar muscle strain.
Therefore, the harm of using the belly wheel still exists. Beginners should follow the correct method of use, and don't use too much force at the beginning. It is necessary to practice step by step to avoid the physical injury.
