Diagram of the use of the abdominal wheel

The abdominal wheel is a small fitness equipment to exercise muscles, joints, to help reduce weight, but want to get a good exercise effect, you need to master the correct use of the abdominal wheel.

Face wall use method

Training parts: exercise the upper body shoulders, chest, suitable for beginners. Hold the abdominal wheel facing the wall, hands flat on the wall, along the wall upward push, while the body should be pushed upward with the wheel extension, reaching the limit and then slowly return to the starting position, repeated operations.

Kneeling posture use method

Training parts: good exercise effect of the abdominal muscles and waist, at the same time can assist exercise arms, chest. Kneeling on the ground, hands clutching the handle of the abdominal wheel, both hands evenly, repeatedly push and pull the abdominal wheel forward, while the maximum extension of the body forward, and then back to the starting position of the kneeling posture. So repeatedly operate.

Standing posture use method

Training parts: the most significant exercise effect of the waist abdomen, but also to stimulate the shoulders, forearms and other parts. Standing posture, legs apart slightly wider than shoulder, holding the abdominal wheel forward, pay attention to the waist and abdomen with force, breathing to keep up, do not hold your breath. Perform repeated operations.

Practice the use of calves

Training parts: exercise calf muscles and flexibility, can play the role of thin calves. Sit in a chair, with two feet on the handle of the abdominal wheel, with the foot to push the abdominal wheel. Calves should try to extend forward, and then return to the original position, repeat the operation.

Practice back use method

Training parts: exercise the upper back and shoulder strength, stretching the shoulder ligaments. Sit on the ground, put the abdominal wheel on the back, grab the handle of the abdominal wheel with both hands to push back and forth, while the body should be extended back to the maximum, and then return to the original position, repeat the operation.

How to use yoga pose

Training parts: lightly stimulate the abdomen, arms, chest, suitable for beginners and girls. Sit on the ground, separate your legs into a V-shape, grab the handle of the abdominal wheel with both hands and push forward, while the body is extended forward to the maximum and then return to the original position.

Practice pectoral muscle use method

Training parts: pectoral muscles, deltoids, biceps, triceps, thighs Need to have two abdominal wheel, the principle is to do the dumbbell bench press, but better than the dumbbell bench press, because the chest needs to bear the weight of the entire upper body to do so.

Stretching using method

Feet together, hands holding the abdominal wheel slowly down, until the wheel touches the toes, maintain this position for 15s.

How to use the toes on the ground

Do the abdominal wheel on your toes with your abdomen tightened, elbows slightly bent, head up and body slowly pushed forward.

How to use knees on the ground

Knees on the ground, abdominals tight, elbows slightly flexed, head up, body slowly pushed forward.