How to use the abdominal wheel?
As you can imagine, the basic exercise consists of a round trip of the wheel while leaning on your knees and holding the wheel with your hands. The basic move has 3 distinct steps:
To start, kneel on your stand, put the wheel on the ground, and hold it with both hands, arms straight, palms down. At the beginning of the exercise, your arms should almost form a right angle with the ground.
Roll the wheel forward, taking care to project your buttocks, pelvis and entire body forward. If you only move your arms forward, the effort will be less and you will put too much pressure on the buttocks and lower back. This will work your back muscles much more than your abdominals, which is not the objective of this type of accessory.
Conversely, you should not lower your pelvis too much until your back is arched. It can be dangerous for your spine. To avoid this, remember to tuck in your belly and concentrate on contracting your abs. A slightly rounded back is better than a scooped back, although of course a straight back is the best option.
The last part of the exercise consists of returning to your initial position while continuing to contract your abdominals to ensure a straight back. This is the most difficult part of the exercise. You'll have to reverse the movement and bring the wheel towards you, putting a lot of strain on your shoulders.
The further you take the wheel, the greater the amplitude and the more you will use your abdominals and your muscles. If you feel that it is blocking when coming back, do not insist too much, you can hurt your back very badly.
If you are a beginner, it is normal that you can only go a few centimeters. As you go, you can roll the ab wheel until you are almost horizontal. By always trying to go further, the physical results will therefore be seen more and more quickly.
Remember to take a deep breath as you move forward, keep your back straight and your abdominals tight. Repeat the operation as many times as you can, but avoid failure to limit the risk of injury.
Start with short sets between 5 and 8 reps, then, as you progress, lengthen your sets up to 10-15 reps.
To find out more: Abs fat mass index: What is the ideal figure?
3 variations of exercises with the abdominal wheel
Standing start
This exercise is reserved for experienced athletes. To do it:
- Stand with your feet shoulder-width apart and place the wheel on the ground in front of you.
- Gently bend at the waist and grasp the handles of the wheel.
- Be sure to keep your back straight and your arms straight
- Roll the wheel forward until your hands are just below your head and your body is straight and straight.
- Then return to your base position by rolling the ab wheel towards your feet and bending double.
Be careful, never go further than your head, your body must unfold, your arms must not move.
Diagonal Advances
The objective of this exercise is to focus on the oblique muscles of the abdominal strap rather than on the rectus abdominis. For this exercise, you must have a abdominal mono-wheel to be able to tilt the wheel to one side or the other.
This is the most common variation on the basic exercise. The difference is that instead of going straight ahead, you'll roll your wheel diagonally, alternating which sides you'll lean the path of the wheel .
The further you are from your initial position, the more you will be able to move the wheel diagonally. The objective is to arrive at an angle of 45 degrees. Do not go for an impossible angle that will make any return impossible.
The peak
This exercise requires a ab wheel with a footrest. Here, you will need to place both of your feet on either side of the wheel and your hands on the ground. Do not try to perform this exercise with a classic ab wheel, it is simply impossible.
The movement will consist of starting from a “folded” position (the peak), with the arms and legs stretched towards the ground, the buttocks in the air, and unfolding this position by rolling the abdominal wheel backwards using your straight legs. You will then have to return to the initial position by bringing your outstretched legs towards your hands still placed on the ground.
The arms must not move, it is the angle of inclination of the legs with the trunk that varies. The technique therefore requires a minimum of coordination, but it gives results quickly. This movement targets the lower abs and the deep trunk.
To know: 5 exercises to lose your lower belly quickly
Superhuman Fit Abdominal Wheel Reviews
Fit Superhuman attaches particular importance to offering the best in terms of fitness and bodybuilding accessories. That's why we offer a high-quality Abdominal wheel to strengthen your abdominal belt, your lower back and strengthen your wrists dedicated to beginners and advanced alike.
Easy to assemble, this ab wheel is highly appreciated by musculation enthusiasts who leave positive reviews of this product. We can read on the Fit Superhuman site that it delights users with its undeniable quality and proven effectiveness. Indeed, the light and sleek design helps sports practitioners to perform exercises in absolute comfort.
The solid handles are also highlighted in the reviews because they allow good support when performing the abs. You avoid the risk of injury by choosing the Abdominal Wheel from Fit Superhuman.
For more information: 20 tricks to lose your rolls
In summary
The abdominal wheel has become an essential weight training accessory for anyone wishing to strengthen their abdominal belt, while requiring the rest of his body
If you want to test it, choose the professional ab wheel from Fit Superhuman thanks to the many positive reviews from users.
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