Abdominal Muscle Training Wheel – How To Use It And What Effects It Gives?
The ab wheel exercise wheel is a good way to diversify your workouts and give your muscles a high dose of work. Although the exercise wheel at first glance may look inconspicuous, using this accessory during training requires patience and perseverance, especially at the beginning. Read how to use the workout wheel and what effects exercise with it.
The exercise wheel is also called a training wheel, a rehabilitation wheel or an exercise roller. The English terms "ab wheel" and "ab roller" are also popular.
Exercises with a circle can be an interesting variation of training on the abdomen, especially for people who easily perform regular crunches. Beginners are usually not recommended to start training with exercises with this device, because they can be too difficult. For example, Jay DeMayo, a trainer who trains strength training with students at the University of Richmond, says that first you should start with fitness ball exercises, then with TRX tapes , then use the barbell and then go to the rehabilitation wheel.
However, even for those who no longer have problems with making a large number of crunches, the first workouts with an exercise wheel can be difficult. On the other hand, when moving the device on the floor, much more muscles are involved than just the abdominal muscles , which is why it is worth to master the technique of this exercise.
What is the use of the training wheel and how does it work?
An exercise wheel ( ab wheel ) is a small object with a simple structure: it consists of one or two wheels connected by means of a steel rod that protrudes on both sides and serves as a handle (the handle is covered with a material that allows it to be held comfortably). It is easier to operate with a two-wheeled workout because it provides greater stability and is usually only slightly more expensive than single wheeled products. Wheel for abdominal muscle exercises with two wheels is recommended to everyone, it is with one - advanced people, because it also requires maintaining balance.
Exercises with a circle strengthen the deep (postural) muscles, thus preventing back pain.
Exercises with ab wheel are a very effective form of abdominal muscle training - all because they act not only on muscle parts located in the waist area, but also on postural muscles, which include back muscles, shoulder muscles and abdominal thrusts (ie abdominal and stretch muscles) lumbar-sacral back). Postural muscles, otherwise deep, serve to maintain the correct posture and protect the spine from overload.
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Types of exercise wheels
- Single circle - made of one wheel and handles;
- Double wheel - made up of two wheels and handles;
- Wheel with foot platforms - instead of handles, there are platforms for laying the feet and additional foam holders for stabilizing them;
- Wheel with resistance - has plastic parts on the sides, connecting at the front - an additional rubber part is mounted at the connection point; the wheel with the support requires the use of greater force during turning, thus it constitutes an additional difficulty in training;
- Wide wheel - it has one wheel, looking like a small tire - it works best for beginners who are afraid of even a double wheel.
Price Of Exercise Rings
Wheels for exercising abdominal muscles are very cheap equipment - you can buy them from a dozen or so zlotys, the most expensive ones cost over 100 dollars.
How To Exercise With The Help Of A Wheel?
The exercise wheel can be used for several types of activities.However, you always have to remember to keep your back straight while moving the wheel away from you and then to yourself.
How many repetitions of a specific exercise do you perform? As much as we can. It is worth starting even with one-time exercises with the wheel during training, and the target number of repetitions is 10 times in 3 series.
Below are the most popular exercises with a circle.
1. Crunches With An Exercise Wheel
Tummy with a wheel is the most often performed exercise with this accessory - it is recommended for both beginners and advanced.
First kneel on the floor, preferably on the mat or corner of the rug or folded blanket, to protect your knees from abrasions. Then grab the handles of the wheel - hands in the wrists should be straight. Tighten your abdominal muscles, straighten your back and drive the wheel forward as far as you can. Do not worry if initially this distance will not be impressive. Always stop when you feel the maximum tension of the abdominal muscles. Then slowly, tightening the body, and return to the starting position.
2. Crunches With An Exercise Wheel From A Standing Position
The version is intended for real masters of operating the exercise wheel. Stand straight in the width of your shoulders. Bend over, set the circle on the floor and all the while keeping your legs straight and back, aim the wheel as far forward as possible, then return to the starting position without resting your knees on the floor.
To use the abdominal muscle wheel to bring the expected results, you should attach this activity to your training at least 3 times a week.
3. Exercise With An Exercise Wheel From A Kneeling
It is also a challenge for people who are experienced in this type of activity. Kneel on the mat with your back straight. Do the same as for the above exercises: set the wheel on the floor and "drive" it as far forward as possible and then return to the starting position.
4. Exercise With An Exercise Wheel From The Position Of The Board
This version of the exercise is even more complicated. For its performance you will need a special exercise wheel with foot platforms and additional foam handles that stabilize the foot on the wheel.
Take on the mat as if it were a board (boards) - with your arms straight in the elbows. Then place the wheel between your legs and place the feet on its holders (the foot should rest on the handle between its center and heel). During the exercise, keep your arms and back straight, and with your legs (also straight) operate the wheel, moving them forward and backward.
5. Oblique Sit-Ups With An Exercise Wheel
Lie on the mat, bend your legs in your knees and place them in a wheel with platforms and additional handholds for your feet. Make oblique crunches: put your hands on your head and lift your torso. Try to touch the left elbow of the right leg and vice versa. In this exercise, you do not have to move the exercise wheel - it is to make it difficult for you, and on the other hand to help tighter your stomach muscles.
What Kind Of Exercise Wheel Should You Choose?
- When you first buy the ab wheel, put on a more versatile double wheel. If you want to make your work harder, buy one.
- Choose a wheel with a steel durable axle.
- Pay attention to the handles - they should be comfortable and have a non-slip (eg rubber) surface.
- Remember that the exercise wheel, which has side walls made of plastic, will give you more stability than a product without such a filling.
- The wheel itself should be made of a material that ensures its good adhesion to the ground, e.g. rubber with a tread or reinforced plastic slip-resistant.
Effects Of Exercises With A Circle
The main effect of exercise with the wheel is to strengthen not only the abdominal muscles but also the back muscles and shoulder muscles. There are many varieties of exercises with this device, thanks to which it can also strengthen the calves, thighs, buttocks and legs. Thanks to this type of activity, you will learn to maintain the correct posture both during training and every day. Regular exercises with a wheel will also strengthen your endurance and improve your balance. They are also a good way to deal with the pain of the lumbar spine.
It is worth noting that even though exercises with a circle strengthen the abdominal muscles, they are not a workout to reduce body fat .They are an addition to activities aimed at such an effect, e.g. cardio exercises or intervals . Initially, exercises with a circle can cause back pain, which results from the insufficient strength of the back muscles to take this type of action and the adoption of an incorrect posture (with rounded back). After the first training can also appear strong sore , especially around the abdomen and forearms.