You are looking for objective adviceon using the ab wheel to progress in bodybuilding and build bigger abs strong, more drawn ? This accessory, which is often found in gyms, is a bit controversial: is it really effective? Are your abs really working?
The abs are a part of our body that we often work more than others, especially for men. Focusing on your abs to tighten and tone as much as possible is often a priority. Indeed, one of the signs of a fit and healthy body is a strong abdomen.
Furthermore, when your abdominal muscles are properly balanced, your spine is in its optimal position. So you'll have good postureso your limb muscles can move smoothly.
And this is where the abdominal wheel comes in! So how does an ab wheel work? Is this accessory effective? How to choose the right model for you based on different opinions? We reveal everything in this article!
Getting your opinion on the ab wheel: how does it work?
Abdominal Wheel
An ab wheel is low-tech equipment that has been around for decades. It is used by athletes and sports coaches on a constant basis. It is basically a wheel with a rod passing through its center.
Your hands are placed palm side down on each handle. The best ab wheels are dual wheels, with a wider base to help with stability. You can also read: Abs Wheel: How to Get Toned Abs?
This accessory was designed to roll while you use it so you can move your body forward and backward in different directions, and you can focus on individual muscle groups.
Keep in mind that you are riding with control: you are the one steering this wheel. Make sure she moves back and forth the distance and in the direction you want her to go.
Instructions for use
Here's how to use an ab wheel correctly to get an objective opinion on its operation and effectiveness:
- You start on the ground, kneeling on all fours. You can do this on a yoga mat if your knees are not comfortable in this position.
- Grab the Ab Wheel by placing one hand on each of the handles. Place the wheel on the ground under your shoulders.
- With your arms and back straight, slowly roll the wheel forward.
- As you roll forward, make sure your abs are tight and your upper body is extended and parallel to the floor.
- Push forward as much as you can while engaging your abs to keep you balanced. Only by contracting your core throughout the exercise can you keep your lower back stabilized so it doesn't sag.
- You also need to make sure your hips and shoulders are moving at the same speed.
- Hold your position for about three to five seconds.
- Then slowly return (pace is important) to your starting position.
- Now repeat the whole movement again.Aim for about 15 reps per set, or whatever you can do, and you'll slowly start to progress. Later on, you'll feel the effectiveness of the ab wheel.
The Right Move
Keep your core engaged from start to finish. If you're on your knees, don't let them sag. Keep your whole body in a straight line from the moment you start until you come back and finish the move. Above all, do not arch your back: this can cause discomfort and back injuries.
Keep your head down and facing forward so that everything is aligned and your neck is in a safe and comfortable position. When riding, use your arms to help you, but don't use your hips, this can cause injury. If you want to go deeper into the subject: Injuries in bodybuilding: how to avoid and prevent them
Exhaling as you roll down and out, and inhaling as you return to the starting position will help you maintain a good pace.
As you become more proficient with this exercise, you can begin to deploy even further, requiring more effort and strength to maintain proper form while lying on the ground.
Another option would be to roll in different directions, which helps with the obliques (the sides of your abdomen).
Is the ab wheel effective according to different opinions?
Proven effectiveness
According to the opinions of experts and athletes accustomed to this accessory, the ab wheel is indeed effective. Provided, of course, that you practice the exercise with the right movement and proper form!
The ideal is to combine it with other exercises that target your abdominals, and to eat a healthy and balanced diet. Sometimes it can be difficult to know if an accessory is effective or not. The hard work you put into your abs doesn't always show, especially if you have a fairly thick layer of body fat covering your stomach.
The ab wheel can strengthen your lower back and your abdomenin general. Tests and studies have shown that this exercise gives slightly better results than a classic crunch movement. If you are looking for other solutions, you can consult: Top 6 battle rope exercises to build muscle
By exercising regularly with this accessory, you will build lean muscle to burn fat and eventually you can reduce your waistline.
Less recommended for bodybuilding beginners
However, beginners might find this exercise very frustrating. Keeping your abdominals constantly tight, and your back straight as a bonus, is not an easy task.
You need to know how to activate and use your abs. This is essential when trying to reap the benefits of ab wheel efficiency.
When you train with an ab wheel, gravity causes your spine to arch, and if your abs aren't strong enough to stabilize your pelvis and spine, you'll be exercising too much. pressure on the lower back. With this exercise, your abs must therefore fight against gravity.
Furthermore, the ab wheel does not provide support for the neck and back.Lack of flexibility in the shoulders can be problematic: when you roll the ab wheel, your arms move further than the position of your head A companion article: How to build muscle and develop your neck quickly?
And if your shoulders are tight and tense, your back may end up arching. The abdominal wheel can also put pressure on the lower back due to the stiffness of the hip flexor muscles.
To bend your hips, these muscles have to work. When you use the wheel, your hips straighten. If the hip flexors are stiff, your back will also arch.
Our opinion on the best ab wheel
As we explained in the previous chapter, the ab wheel is a weight training accessoryaccessible for beginners and experienced, provided you respect an appropriate form of execution.
The movement, no matter how simple, must be done correctly so as not to damage your back, hips or shoulders. This is also why our review would be to invest in a High Quality Ab Wheel, such as the Professional Ab Wheel™ from Ftiness Super-Human™.
This accessory will allow you to improve your physical performance in complete safety. You will also have a training sheet to help you design a weight training program adapted to your needs! Very easy to use, this ab wheel has a sleek design and perfect stability. Silent and hard-wearing, it will accompany you throughout your sporting career.
It is a strong model, with handles capable of withstanding 130 kg of load. Even the most muscular among you can use it!
In summary: opinions on the ab wheel
We hope this article has allowed you to form your own opinion on the ab wheel ! This fitness and bodybuilding accessory makes it possible towork the abs in depth, but also to strengthen the back and the wrists.
The abdominal wheel is very easy to use, even if it requires a real knowledge of the movement and a real control of your body. Its effectiveness is more than proven for the building muscle and fat burning.
It is advisable to have already a minimum muscular abs to ensure stability of your body and avoid injury. As soon as you are ready to train, we advise you to head for the Professional Ab Wheel™ by Ftiness Super-Human™.
Qualitative and affordable, this ab wheel is one of the best on the French market today. We hope this article has helped you to form an opinion on the ab wheel!
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