How to prevent waist injury with abdominal wheel exercise

　　Doing the Ab Wheel - Causes of Back Pain - Correct Ab Wheel exercise The damage to the waist is very small, but using an abdominal wheel in the wrong way will indeed cause great damage to the waist, leading to back pain.

　　Causes of back pain when doing abdominal muscle wheel

　　1. Incorrect posture

　　When using the abdominal muscle wheel, the back is sunken downwards and the buttocks are raised. If this posture is used for a long time, it will cause a big impact on the waist, causing damage and pain.

　　The correct way to use the abdominal muscle wheel:

　　1. First we start from the kneeling position, with both knees on the ground and hold the abdominal wheel in our hands. Then inhale, bend your back to a certain arc, tighten your hips and tighten your chin as much as possible. Keep your hips (and thighs) perpendicular to the floor. In this movement, your hips must not be tilted too high back, or your back should be sunken too far down.

　　2. Gradually lower your body and keep controlling the entire training movement until your body reaches the ground. Then we let the body descend under full control of the force, maintaining tension throughout the entire descent to the floor. Don't let the descent process be surprisingly slow when you first train on the abdominal wheel. You will feel fatigue prematurely and get injured before you even reach the ground.

　　3. If your training partner can tie a wide belt around your waist and hips, it may be better able to prevent you from losing control of your movements.

　　What you must pay attention to during exercise is that your back does not sink downwards. Make sure your back is slightly arched, or at least keep it straight. If you don't do it right, you could injure your lower back and be unprepared for this wicked ab wheel workout.

　　4. During the downward movement, try to keep your chest touching the ground, and then try to bend your back in a slight arc while keeping your arms tense. Don't exhale until your body reaches the top.

　　Eventually, you may be able to complete the abdominal wheel training by standing with your legs straight and your knees not touching the ground. The harder part is exhaling and resting against the ground. Then, inhale and bend your back, then return to the starting position (standing position). If it is difficult for you to contract the abdominal wheel to raise your body, then try to extend your arms forward and passively maintain this state, or you can only do half of the abdominal wheel movement.

　　2. Excessive intensity

　　When using the abdominal muscle wheel, waist strength is indispensable. If the intensity of the exercise is too high, it may cause fatigue or strain of the waist muscles, leading to back pain.

　　Generally, you should exercise 3 groups a day, with each group doing 5-7 reps, and a total of about 7-20 reps is appropriate. However, if you just start using the abdominal wheel for exercise, it is recommended to do less, just 1-2 groups. You must learn to do it step by step, otherwise your body will not be able to bear it and you will be easily injured.

　　In addition, it is best to control the exercise time within a day to 10-30 minutes, that is, the rest time between each group of exercises should not be too long, and the rest time between groups should be kept within 2 minutes for best results.

　　3. Insufficient abdominal strength

　　If your abdominal strength is insufficient, especially if your rectus abdominis is not strong enough, you will not be able to tighten your abdomen and straighten your trunk during exercise, and your buttocks will fall, causing your waist to bend. As a result, your waist will bear a lot of pressure, which will cause pain.

　　How to prevent waist injuries by doing abdominal wheel exercises

　　1. Warm up before exercise. Before using the abdominal wheel for exercise, it is recommended to do a sufficient warm up. This can not only enhance the exercise effect, but also prevent sports injuries.

　　2. Ensure the correct posture. When using the abdominal wheel, the arms should be straight and the back should be slightly curved, or at least the back should be straight. Do not raise the buttocks and tighten the abdomen.

　　3. Exercise should be gradual. Don’t ask yourself to be able to use the abdominal wheel to exercise dozens of times at the beginning. Start with a small intensity. And for those who are new to using the abdominal wheel, it is best to use wall-facing and kneeling postures first, and exercise step by step.

　　4. Strengthen the waist and abdomen on a daily basis. If the waist and abdomen strength is relatively weak, before using the abdominal wheel, it is best to perform exercises such as sit-ups and crunches to strengthen the waist and abdomen strength, so as to avoid harming the waist when using the abdominal wheel.