Ab Wheel

In terms of training effect, the ab wheel may be dozens of times more effective than sit-ups or planks in stimulating the abdominal muscles. It is definitely a quick shortcut to build strong abdominal muscles, but because of the difficulty and high requirements, it has never been used. became popular among the people.

In fact, after mastering the correct method, the ab wheel is not so difficult. What should I do to master the training method of the ab wheel as soon as possible so that it can achieve the best training effect? To answer this question, we must first understand the purpose of training. What is the main purpose of ab wheel training?

Of course, it is mainly the abdominal muscles, especially the rectus abdominis, which is the key to the vest line and the basis of the eight-pack abs.

So in order to better practice the rectus abdominis, it is necessary to understand the structure of the rectus abdominis:

(1) Starting point: sternal xiphoid process

(2) Insertion point: upper edge of pubic bone

(3) Main functions: maintain abdominal pressure, when the upper end is fixed, the pelvis can be tilted backward, and when the lower end is fixed, the spine can be bent forward into an arch.

The correct steps to learn the ab wheel:

(1) Cat-style stretching: learn and master the movement form of the pelvis, and bring the state of the pelvic retroversion and back arching to the exercise of the ab wheel, so as to better grasp the strength of the abdominal muscles.

(2) Half-course ab wheel training: You can only do half-course during the training. The main purpose of the training is to gradually improve the supporting capacity of the shoulders and overcome the support fear during the descent.

(3) ab wheel training with booster belt: fix the elastic band on the belt and use it as a booster when pulling back, to help get rid of the sticky point of exertion force, so that the movement can be completed smoothly (the female model specially looking for, tell you, girls can also can complete the perfect movement independently).

(4) Complete ab wheel training: Remove the booster belt and try the complete movement gradually and slowly.