Abdominal wheel can train the abdominal muscle

Have 8 pieces of abs believe that many fitness people expect the goal, and generally speaking to train the abs is not so simple, but can be enhanced with equipment to exercise effect. And the abdominal wheel, the name makes people think that it is a fitness equipment to exercise the effect of the abdominal muscles, is really to help train the abs? Can the abdominal wheel train the abs?

Can the abdominal wheel train abs?

The abdominal wheel is able to help exercise the abs. The abdominal wheel is a small pusher that can exercise muscles, joints and reduce weight, and can be used to exercise the abdomen, waist, buttocks, arms and other parts of the fat, and the use of the abdominal wheel of several exercise methods to exercise the entire abdominal muscles, including the rectus abdominis, oblique abdominal muscles, erector spinae, etc., so the exercise of the abdominal muscles is also a good effect.

How to practice abdominal wheel can train the abdominal muscles

Exercise abs exercise action a

When using the abdominal wheel need to first put a cushion on the ground flat, kneeling knees together on the cushion, hands holding the abdominal wheel in front of the body, ready to put the abdominal wheel on the ground in front of the body, hands grab the handle forward to the limit, pause for three seconds and then pull back in the direction of the body, and then repeat the action. Action points: 5 groups, at first you can do four groups, slowly add up. Exercise process with breathing, outwardly pushed out of breath, back to pull out of breath, outwardly pushed out of breath to the limit, back to pull when emptying most of the air in the abdomen, in order not to affect the action is appropriate, and consciously contract the abdominal muscles.

Exercise abs exercise action two

1, starting from a standing position, feet slightly apart, can be slightly wider than the shoulders, bending over on the ground, holding the abdominal wheel handle with both hands, the core tightened. 2, keep the position of the feet do not move, abdominal muscle force, rolling the abdominal wheel forward, to the body straight and close to the ground, adhere to 2-3 seconds. 3, abdominal muscles contraction, slowly pull back the abdominal wheel to the initial position, repeat. Action points 1, the action process, keep the abdominal muscles tight, do not pucker the hip collapse waist, so as not to participate in the waist too much easy to sprain; 2, the action process, mainly to the abdominal muscle force, the arms do not have too much force.

Abdominal wheel other exercise action

The above two abdominal wheel exercise is the best way to train the abs, but also can be supplemented by other exercise methods to strengthen the effect. 1, sitting on a chair, two feet on the abdominal exercise handle, with the feet to push the abdominal exercise, extended forward, and then back to the original position, repeated operations. 2, sitting on the floor, the abdominal machine on the back, hands grab the handle of the abdominal machine to push back and forth, at the same time, the body back to the maximum extension, and then back to the original position. 3, sitting on the ground, the two legs apart into a V-shaped, hands grab the handle of the abdominal machine, the body extended forward to the maximum and then back to the original position.

How long can the abdominal wheel train abdominal muscles

Using the abdominal wheel to train the abs, in addition to the intensity of the abdominal wheel exercise, but also depends on the actual situation of the individual. If you have a lot of belly fat, then it will take more time to train your abs than those who have no belly fat. In general, can adhere to the abdominal wheel exercise, about three months to see a certain effect.

Warm tips

People who want to train their abs, in addition to using the abdominal wheel exercise, usually can also add more protein-rich food, like soy products, dairy products, etc., to enhance the exercise abs effect.