You can only make a group of 5~7 pieces every day, and it can be finished in 10 minutes. Try your best in the first contact, otherwise it may cause abdominal muscle strain, backache and other adverse reactions for newcomers with weak abdominal strength. In fact, the most difficult part is that at the beginning, whether exercising abdominal muscles or other muscle groups, the coach always emphasizes warming up before training. Taking your time usually gives you a month to adapt to the ordinary training intensity. A month's adaptation can not only awaken the function of muscles, but also master the essentials of action and avoid all kinds of bad situations after action deformation! Of course, beginners don't need a month to adapt to the training of abdominal chakras. As long as you keep practicing 7- 10 every day, you can enter the next stage of training after 10.
What are the precautions for doing abdominal chakras?
1. For beginners, face-to-face and kneeling posture are generally used when using abdominal wheels. Girls can do calf exercises, back exercises and yoga exercises.
2. Not everyone is suitable for using abdominal wheel. It is important to know the weight of different types of abdominal wheels clearly before using them. Generally speaking, the weight of the low-end abdominal wheel is about 300 kg. These abdominal chakras are mainly designed for girls and teenagers. However, considering wear and durability, if the weight is below 200 kg, it is recommended to choose a mid-range abdominal wheel. In addition, considering the difficulty of exercise during training, it is best for overweight people not to use abdominal chakras, otherwise it will not cause muscle strain and joint pain.
3. The weight of people who are suitable for using abdominal wheels is about 40kg to 100kg. People weighing about 40 kilograms are usually teenagers, the elderly, women and so on. However, people around 100 kg are generally paunchy and overweight.
How about the advanced posture stage of abdominal chakra?
Do more than 3 groups every day, each group 12 to 20, and finish in half an hour. It is difficult for abdominal muscle training to stand, and he has a high demand for waist strength. If there is no strength in the waist or the waist is sick, you can choose the previous intermediate primary stage exercise. At first, the minimum training standard is 12, and then gradually increase the number of times according to the passage of time and muscle adaptation. It is often seen on Youku Tudou that some cattle people can do dozens of standing fitness wheel training at a time, which is very strong! However, we should do what we can, and we need constant efforts and persistence to reach their level.