In the process of training, a person not only needs to use training movements, but also needs to use training equipment, such as abdominal curling wheels. The abdominal curling wheel is a training device for exercising muscles. Of course, in addition to the above benefits, the abdominal curling wheel also has other benefits. How long does it take to use an abdominal curling wheel to build abdominal muscles? If you are not sure, you can come together to understand.
How long does it take to develop abdominal muscles with an abdominal curling wheel
Under normal circumstances, if you insist on using the abdominal curling wheel to exercise, you can see the effect of exercising your abdominal muscles in about 3 months. However, since everyone's actual situation is different, the time taken will also be different.
For example, people with less abdominal fat can directly exercise their abdominal muscles by using an abdominal roller. However, people with a lot of abdominal fat need to lose the fat before they can achieve the effect of exercising their abdominal muscles, which will naturally take a long time. .
When using an abdominal curling wheel to develop abdominal muscles, in addition to the exercise intensity of the abdominal curling wheel, it also depends on the individual's actual situation. If you have a lot of fat on your belly, you will need more time to build abdominal muscles than those who don't have belly fat. Under normal circumstances, if you can continue to exercise with an abdominal curling wheel, you will see certain results in about three months.
How to use an abdominal roller
1. Preparation
We still need to make some preparations before doing the essentials of abdominal curling exercises, because if we can prepare well before each exercise, it can also assist the subsequent exercises. The first thing everyone needs to pay attention to is the posture of the back and hips. At this time, it is best for our back to be slightly arched, and there is a small fold in the area from the upper abdomen to the chest. This is because of the function of the rectus abdominis muscle. Our torso is bent, so we need to maintain this posture to allow the abdominal muscles to participate in the movement.
2. Extend the trunk forward
In fact, the most important thing about this exercise process is that we should stretch forward while holding the abdominal curling wheel, and during the stretching process. You don't just move forward casually, you have to pay attention to your control. If you can control the intensity, you canIt is a good enough exercise for our body and trunk, but if there is no way to control it, the body will swing with the rolling of the abdominal roller. If the amplitude is too large, the body muscles will be injured. During the stretching process, we must also pay attention to controlling the core participation in the movement, because during this movement, the goal is to tighten the core area, not to let our spine stretch, but to stretch and contract as much as possible within the controllable range. Only when the abdominal muscles pull back the abdominal curling wheel can the abdominal curling wheel training be effective.
3. Pull the abdominal curling wheel back to the body
During this movement, the back must be straight, but when we grow, the back will also bend. It is best for the entire upper body to remain unbent. If our upper body is like doing a plank support, the abdominal muscles will not be able to contract and exert force, and then we will not be able to exercise our abdominal muscles. Everyone knows that the abdominal curling wheel stretches the body and pulls it back at the same time. Some people think that it can pull the body back no matter how far it is pulled. In fact, this is because the arms participate in the movement and the strength of the arms pulls us back. The body was pulled back. In this case, abdominal training will be ineffective, so everyone needs to pay attention.
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