Multifunctional Abdominal Wheel

Action process: Control the force

1. Roll forward (stretching stage)

- Push the ab wheel forward slowly, keep your body stable during the process, and use your arms to drive the wheel forward at a constant speed.

The rolling range should be limited to "not collapsing the waist" (beginners should not be greedy, and roll until the body is close to the ground in the early stage to avoid excessive stretching and waist compensation).

- When rolling, the body gradually leans forward as the wheel moves forward, but always keep the back straight, and the hip joints, shoulder joints, and elbow joints coordinately stretch.

It is forbidden to bend the waist or sink too much (otherwise it is easy to hurt the lumbar spine).

2. Return to the back position (contraction stage)

- When rolling to the extreme position (before the body is about to lose balance), actively contract the abdomen through the core strength, drive the arms to pull the ab wheel back to the starting position, and the body will be reset at the same time (kneeling position returns to the thigh perpendicular to the ground, standing position returns to the forward leaning preparatory state).

- When returning to the position, avoid using the arms to "swing" or the waist to "borrow force", and focus on feeling the contraction and force of the abdominal muscles (imagine "the navel tightens toward the spine").

Breathing coordination: Strengthening core tension

- Inhale slowly when rolling forward (body stretching) to allow the body to extend in a controlled manner;

- Exhale forcefully (like "breathing") when returning to the original position (core contraction), and use the exhalation to further tighten the core and enhance the sense of abdominal force.

- Avoid holding your breath throughout the process (which can easily lead to excessive chest pressure), and keep the breathing rhythm synchronized with the movements.