What is the correct posture for rolling abdominal muscles?

The ab wheel is a common fitness tool. Its structure is very simple and the required training space is relatively small. Its main function is to reduce abdominal muscles. You can do this kind of training at home. You need to master some standard methods to use the roller to train your abdominal muscles. You should also understand some precautions during the training process. Do not over-train to avoid strain.

Standard usage:

1. First, we start from the kneeling position, with both knees on the ground and the abdominal wheel in your hands. Then inhale and arch your back as far as you can, trying to tighten your hips and chin. Keep your hips (and thighs) perpendicular to the ground. During this movement, your hips should never be lifted back too high or your back slumped too far.

2. Gradually lower your body, and keep controlling the entire training movement until your body reaches the ground. We then let our bodies descend with full control of our strength, maintaining tension throughout the entire descent to the floor. Also, don't let the descent process be surprisingly slow when you first start training with the ab wheel. You will feel tired too early and even get injured before you reach the ground.

3. If your training partner can tie a wide belt around your waist and hips, it may be able to better prevent you from losing control of your movements.

During the exercise, you must be careful not to slump your back. Make sure your back is slightly curved, or at least straight. If you don't get the form right, you could injure your lower back and not prepare yourself for this wicked ab wheel workout.

4. As you move downward, try to let your chest touch the ground, then try to bend your back slightly while keeping your arms tense. Do not exhale until your body reaches the top.

Eventually, you may be able to complete the ab wheel exercise by standing with your legs straight and your knees not touching the ground. The harder part is the breath-out and resting close to the ground. Then, inhale and bend your back, then return to the starting position (standing position)

If you have a hard time contracting the ab wheel to push yourself up, just keep trying to extend your arms forward and hold them there passively, or just do half of the ab wheel rep.

Precautions

Warm up before training;

Gradually increase the load within the range that the individual can bear;

The principle of training is not to hold your breath. Exhale when stretching and inhale when recovering.

Training should take into account all muscle groups to achieve balanced development;

Do not arrange training items for the same muscle groups together, so that the trained muscles have sufficient rest and recovery;

Don’t overtrain, as overtraining can easily cause injury.

Use with caution if you have old waist injuries.