Is abdominal wheel harmful to lumbar spine?
Because most people use abdominal wheels on their knees, they have high requirements for the muscles of the waist. If the action is not standard, you will feel backache and be mistaken for being harmful to the lumbar spine.
Many people have problems such as low back pain, lumbar discomfort and serious disc herniation during the training of abdominal muscle rollers! Is abdominal wheel training really harmful to lumbar spine? Here we go again! The action itself is not good or bad, only suitable or not! Or do you have the conditions to act!
Any action is the same! Doing it right is priceless! But if you do the wrong operation, it is definitely a disaster, which is not only inefficient but also has a great risk of injury! The belly roll seems simple, but it is very demanding! Correct behavior benefits you, and wrong behavior makes you miserable!
Can abdominal chakras be practiced every day?
The abdominal chakra is an artifact for practicing abdominal muscles, which is very useful for carving abdominal muscles. It is recommended to exercise every day:
1, continuous stimulation of daily exercise can stimulate muscle production. It is better to take two days off a week!
2, abdominal muscles to look good, you need to control body fat, body fat is too high to show abdominal muscles.
3, the action can not be single, abdominal muscles include different muscles such as intra-abdominal muscles, extra-abdominal muscles, abdominal oblique muscles, etc., which need different action stimulation. It is suggested that 2 groups of abdominal rolls +2 groups of Russian turns +2 groups of supine leg lifts behind 3*20 abdominal wheels.
How to use the abdominal wheel
1, Kneeling exercise method: Generally speaking, for beginners, it is best to start with kneeling exercise method. Before starting exercise, you should warm up, then spread a mat on the ground, kneel on the mat with your knees folded, relax, hold the handrail of the abdominal wheel with both hands, and then push the pulley forward. According to your own situation, try to push the pulley, generally parallel to the ground.
2. Standing exercise method: First of all, it is the same as kneeling exercise method. Before you start exercising, you should warm up before you start exercising. When exercising, stand on the ground with your feet together, then bend over, hold the abdominal wheel with both hands and push it forward. The following movements are the same as kneeling exercise, except that when pulling back the pulley, the movements should be restored to the station posture.
Feeling of abdominal wheel training
I spent some time sharing my own feelings, which was not an authoritative experience. Your comments, criticisms and corrections are welcome.
I feel that the greatest significance of the abdominal chakra is to strengthen the core muscles, which is very efficient! At the same time, the strength of waist, abdomen and back is better than the unity and coordination of the core, and it is not as big as hard pulling. Personally, I think the key is to find the balance between waist and abdomen. When doing this action, don't stand upright at the waist, and the abdominal muscles should be slightly retracted or the back should be flat.
One way is to start with a small amount, do one or two groups, a group of ten and eight, and see where it hurts the next day (if you are a novice, it will definitely hurt the next day). If the back hurts, it means that you are pulling your waist, and you should tuck in your abdomen when doing it. If only the upper abdomen hurts and the lower abdomen doesn't, it means that you have suffered too much. You must open it a little flat or lie forward to increase your hips, and then you can practice to the lower abdomen.
If it hurts behind the armpit, I don't think it's a big problem. Maybe I haven't practiced wire pulling before. The first two times I used this muscle, it must have been particularly painful (I used to have a weak pain). After a thorough rest, I will practice once or twice. To say that he is not a big problem is relative to his waist, because a waist strain is the big problem. There is a suggestion. Don't cheat the abdominal wheel. When you finally can't let it go, don't do it on your back, otherwise ...... sooner or later, you will "scratch" and damage the lumbar muscles or lumbar vertebrae, you know. ...