The wheel is one of the most effective and at the same time uncomplicated exercises, which is available to everyone who regularly does fitness or just monitors their physical shape. The wheel refers to exercises that you can learn to do on your own, subject to certain safety precautions and the safety of the assistant.
Instructions
Step 1
First of all, free up space around you. Of course, learning how to make the wheel easier in a dedicated training room. If it is not possible to visit such a hall, clear the space of the room as much as possible. Remove furniture with sharp corners and hide the dishes. Remember safety. If there is not as much free space as you would like, and you are afraid for your capabilities, ask someone to insure you during the exercise.
Step 2
Many people are more comfortable with a wheel from one side. In order to learn how to make the wheel correctly, determine in which direction, to the right or to the left, it will be easier for you to perform it.
Step 3
Visualize the entire clear sequence of movements during the exercise. You have to smoothly redistribute your body weight over four points during the execution of the wheel. Suppose your pivot leg is left, in this case the “rolling sequence” will be as follows: left leg - left arm - right arm - right leg. If the supporting leg is right, then the opposite is true.
Step 4
After you have visualized the entire sequence of actions, try to follow it. Let the assistant back you up at first. You may need to hold your legs up when they are up until you can learn to control your center of gravity on your own.
Step 5
Ideally, if you learn to do the wheel slowly, linger at any point as long as possible, smoothly transfer the weight of the body to the next pivot point and stand straight on your feet at the end of the exercise. When you learn how to make a wheel, most likely, over time, you will be perplexed, was it really difficult? This exercise will seem so natural and easy to you.
