Correct use of the abdominal wheel

The ab wheel is a very common piece of equipment in gyms. Because many friends want to have perfect abdominal lines or abdominal muscles, they will use abdominal wheels for exercise. However, when using an ab wheel for exercise, it is easy to get muscle strains because people do not master the correct usage. So, what is the correct way to use the ab wheel?

The ab wheel is a special equipment for abdominal muscle training. It can give a very good stimulation to the rectus abdominis, but many people do not know how to use it correctly. Improper practice will cause great damage to the lower back and has very poor stimulation effect on the abdomen. It is a simple waste of time. So the topic of discussion today is how to use the ab wheel correctly.

The correct way to use the ab wheel is divided into three steps. The first is the preparatory movement, the second is to stretch the torso forward, and the last is to pull the ab wheel back to the body. These three points are very important and are the three parts of a complete training movement. However, many people fail to do these three points well, resulting in the inability to train the abdomen.

When doing the warm-up movements, you should pay attention to the posture of your back and hips. The back should be slightly arched, and there should be a small fold from the upper abdomen to the chest. Because the function of the rectus abdominis is to bend the torso, this posture can better involve the abdominal muscles.

During the exercise, you should hold the ab wheel correctly and stretch forward. Pay attention to controlling the core as much as possible during the stretching process. The main goal at this time is to tighten the core area rather than stretch the spine too quickly, which will cause great damage to the lumbar spine.

Stretch as much as possible within a controllable range, then contract your abdominal muscles and pull back to the ab wheel. Only in this way can training with the ab wheel be effective.

When many people do the exercise, their backs are straight in a straight line, and the abdomen does not bend or contract during the stretching process. The entire upper body is like doing a plank, which makes it impossible for the abdominal muscles to contract and exert force.

However, many people are able to pull their bodies back because they use their arms to exert force, just like doing straight-arm presses during back training, which results in the training points being all on the back, while the abdomen does not feel anything. However, it is also a good idea to use this movement to train your back.

Another very important point is that many people will involve the hips and rely on the hips to retract the torso. This is a mistake that many people like to make, because it feels very easy to do so, but the training effect will be greatly reduced. This is like doing biceps curls without any eccentric control. So don't let your hips dominate this movement.

The above is the correct way to use the ab wheel and some small details. Many people focus more on the number of times in abdominal muscle training and ignore the movement itself.

This can easily reduce the quality of training. Instead of focusing on the number of training sessions, it is better to focus on the quality of the movements and complete each movement carefully to ensure the effectiveness and safety of abdominal muscle training.