Roller, or gymnastic wheel, - this old half-forgotten simulator is familiar to everyone since Soviet times. This is a simple and universal way to keep your body toned and diversify your home workouts. Exercises with a roller go far beyond the scope of one well-known option, during which you need to lean on your knees and roll forward, stretching your body after your hands.
Benefits of exercise
Exercises for the roller for the press can be used as a warm-up, stretching and the main training program - it all depends on the level of physical fitness. Bodybuilders, gymnasts often turn to this simple device, knowing the benefits.
- Multifunctionality, ensuring the work of several muscles at the same time.
- Exercise stabilizer muscles for balance and coordination.
- Joint loading and stretching for flexibility and ductility.
- Improving posture and strengthening the muscular corset, which helps to begin to exercise heavier loads.
- Involvement in the work of the shoulders, arms, abs, chest, outer thigh, lower leg, back.
Description
The focus is on exercises for the press roller. And this is really the case when you can approach the construction of cubes in a comprehensive manner. Exercises to strengthen the press with the help of the roller are power and intensive, therefore, when combined into supersets, fat is burned. A brief description is provided below.
- Kneel down and put the roller in front of you. Leaning with your hands, slowly roll it forward until you touch the hips with your chest. Return to starting position.
- Kneel down, position the roller in front. On straight arms, roll slowly away from you until the chest touches the floor. Hold in this position and pull yourself back.
- Lie on your stomach, take the roller in your outstretched arms. Roll it towards you, while bending, but do not tear your hips off the floor. Pause, sit down on your stomach.
- Sit on the floor and stretch your legs forward. Put the roller on the side and slowly stretch to the side, bending the body until the chest touches the floor. Return to the previous position, repeat with the other side to load the oblique muscles of the abdomen.
- Sit on the floor, bend your knees and put the roller under your feet, but grab the handles with your hands. Straighten your legs and lower your torso forward until your knees touch your chest. Slowly lower your legs again and straighten up.
- Get on your feet, put the roller in front of you, bend over and take the handles. Roll straight ahead before lowering your chest to the floor. Return to starting position. A simplified version of the exercise to strengthen the press involves setting the legs wider than the shoulders.
Exercises for the roller for the press - this is not the limit for a small simulator. Push ups on the gym wheel can be a real challenge. The body will have to use a lot of deep muscles to stay in the pose of the bar.
Rolling the roller left and right is the training of the shoulder girdle on the construction of the relief and muscle endurance. To perform the exercise, you need to take pens with different grips: one side - straight, the other - the opposite. Put the wheel sideways in the emphasis and slowly roll it over.
Exercises for a roller for a press are much more effective than usual twisting, are carried out at home and are suitable for beginners. It is recommended to start with 3 approaches of 8-10 repetitions, and as you progress, accelerate the load.