Wheel Exercise Roller

Amplitude of movement and speed of movement

At the beginning, bend the elbow joint more, which will save effort, and then increase the angle between the forearm and the upper arm little by little.

Of course, the distance of pushing forward should also be increased little by little, and the waist and abdominal muscles and spine should not be subjected to unbearable loads.

The main force of this movement is the abdominal muscles, and the latissimus dorsi will cooperate with the force.

The lower back and waist muscles play a fixed role, and the whole torso should be bent to the front.

If you can't bend to the back without control, it means that the core strength has not reached the level that can control the ab wheel, and you still need to practice plank support and flat push-ups again.

Key points in the training process of the ab wheel

1. During the movement, only the shoulder joint, hip joint and knee joint are active

When pushing and pulling the ab wheel, only the shoulder joint, hip joint and knee joint (six joints in pairs) are active, and the other links must be locked, otherwise the front teeth will not be saved.

During the exercise, if your abdominal muscles suddenly tingle, stop immediately.

If your shoulder joints and spine feel uncomfortable, please stop immediately. Don't do it stiffly.

2. Keep your back straight

During the exercise, you must pay attention to your back not to sag downward, to ensure that your back is slightly curved, or at least to keep your back straight.

If you can't ensure the accuracy of the movement, you may hurt your lower back.

Because, in the kneeling forward rolling ab wheel training, it is an isometric contraction of the rectus abdominis, that is, during the movement, the rectus abdominis is maintained in a tightened state and will not be stretched or shortened, so if you have any flexion or extension of your trunk, you have done it wrong.