Every woman wants to look stunning, especially when overweight problems begin. However, there is not always time to attend gyms, so people try to find sports equipment for home exercises. And such equipment must meet two conditions - have a small price and small dimensions. We will talk about one of these devices, the “health drive," in this article.
Disc design and performance
This simulator was known in the twentieth century, since then it has been modified and has not lost its relevance in our days. It helps to tone the muscles, work out problem areas and make the waist thinner.
The design of such a disk is quite simple and consists of two circles of metal or plastic, connected by a washer. Steel bearings are placed inside, which ensure effective rotation.
Advanced products are supplied by manufacturers of rubber foot massagers and expanders. And some play various melodies corresponding to the intensity of the exercise.
The result of training with a “health disc” is a fit, healthy body. Given a balanced diet and a combination of such activities with other sports, in a month it will be possible to notice that the body got rid of three or six extra kilograms, the body became stronger, and the waist decreased by several centimeters.
The benefits of classes
It has long been known that even the simplest charging can bring invaluable benefits to the body.
And exercises with a "health disk" for weight loss have the following advantages:
- No preliminary physical training is needed.
- Self-adjustable intensity allows you to train on this equipment at any age.
- The muscles are effectively relaxed, the mood rises.
- Stagnation in tissues disappears, especially in those who are engaged in sedentary work.
- Training on the "health disk" helps warm up the joints and develop their mobility.
- The plasticity and elasticity of muscles, spatial coordination increases, the vestibular apparatus returns to normal.
- The abs is trained, the buttocks and leg muscles, the spine becomes flexible.
- The cardiovascular system is mildly stimulated.
- Metabolism is accelerated.
- If there is a rubberized massage coating on the surface of the disk, an acupuncture effect on the active biological points of the feet occurs, which also has a beneficial effect on the body.
- The metal “health disk” is as durable as the plastic, light weight allows you to take it with you on vacation, so as not to stop exercising.
Training Features
Many people mistakenly believe that five minutes a day is enough to actively work out on the simulator and the extra pounds will go away. This is far from the case.
Using a disk, the following should be considered:
- training for a quarter of an hour will allow you to burn only about a hundred kilocalories, which the body quickly replenishes during the next meal;
- exercise on the disk gives a gentle load on various muscles and can be considered not a means for losing weight, but a warm-up or stretching;
- actual results can be seen if you regularly exercise on the disk for an hour daily in combination with strength exercises, Pilates or yoga.
Exercises for weight loss on the "health disk" require consistency. Two or three active days of training will not give any noticeable effect. To obtain it will require at least a couple of months of systematic training.
Contraindications to training
Despite the ease and apparent simplicity, exercise with the disc have contraindications.
They are as follows:
- it is forbidden to train on the disk for people with diseases of the spine;
- classes with this simulator are not recommended for those who have cerebrovascular disorders;
- exercises are contraindicated from the fourth month of pregnancy;
- people over fifty years old, before starting training, you should consult your doctor.
Exercises Standing on the Health Disc
For weight loss, exercises performed while standing on the disc are very effective. They not only allow you to work on the muscles, but also train the vestibular apparatus.
They are performed as follows:
- The disc should be placed next to a chair with a high back. Prepare the muscles of the back, previously slightly stretching them in the slopes. Stand on the simulator with both legs, holding the back of the chair with your hands. The exercise consists in twisting the lower half of the body alternately left and right. In this case, the upper body should be motionless. Spins continue for three minutes. Thus, a good study of the press and back.
- Stand on the disk, take up the position of the body, half-sitting and slightly leaning the body forward, the back is even. Perform the rotation of the disk with the efforts of the legs in one direction and at the same time - swing the arms in the opposite. Continue for three minutes.
Exercises sitting on a disk
The next stage is training in a sitting position on the disk (all exercises are performed for three minutes):
- Sit on a disc, leaning on the floor with your hands behind. Bend your legs and raise them above the floor. Further, without changing the starting position, move the legs to the right and touch the floor with the heel. Then repeat the same, but on the left. And so on. We hold balance in hands.
- Next, we complicate the training on the “health disk”: sitting on it, bend your legs, leaving your heels on the floor, hands on the waist. Perform rotations alternately in both directions, sorting through the floor in feet, four times.
- The previous exercise can be diversified by placing your hands behind your head or holding on to the ankle joint.
Exercises sitting on a chair
We continue to study workouts with a disk (each lasting four minutes):
- Put the simulator on a chair and sit on top of it. Alternating both sides, perform turns with the force of your hips. Exercise is considered one of the most effective.
- Continuing to sit on the “health disk” that lies on the chair, make turns alternately in different directions to the stop, stepping from heel to toe.
- Clasp your hands behind your head into the lock, lock your upper body. Turn the legs left and right, the number of repetitions is six.
- Sit on a disk lying on a chair so that the left side touches the back. Push your feet off the floor so that you turn around one hundred and eighty degrees. Move in the opposite direction - repeat four times each.
Other exercises
The disk is a fairly universal simulator of its kind, so it allows you to perform a variety of exercises.
You can supplement your complex as follows:
- Starting position - standing on the knees of the disk, the hands rest on the floor in front, the toes of the feet do not touch it. Rotate the pelvis in different directions for three minutes.
- To train the muscles of the arms and chest, hold the disc between the palms of your hands and rotate alternately in opposite directions with pressing.
- If there is a kind of “health disk” with expanders, this will also help improve the tone of the biceps. To do this, standing on the disk and rotating the force of the hips from side to side, the expanders stretch their hands in the opposite direction to the rotation.
- For the next exercise, you will need two disks, on which shoulder-width apart you need to put your legs, hands on your belt. Then simultaneously rotate the discs with both feet inward and outward ten times in each direction.
- The number of repetitions and the starting position are similar to the previous one, but the legs are bent. Rotate both legs in one direction at the same time, and both arms in the other.
- Take a push up position with your palms on the discs. Perform push-ups with simultaneous rotation of the arms inward when lowering outwards - when lifting from the floor.
Useful Tips
An excellent tool for classes can serve as a "health disc" Grace ". It has a rubberized studded surface that will be useful for the feet.
When performing exercises, some rules should be remembered.
The intensity of training should be increased gradually, starting with a ten-minute duration, which should increase weekly by five minutes. Classes should be performed daily.
During twisting, when the hands move in the opposite direction from the hips, you need to be careful, focusing on the absence of painful sensations.
Before and after completion of the workout, it is imperative to perform stretching - tilting forward, backward and to the sides, circular movements in the waist with an inclined body.
The number of repetitions should also be increased gradually, starting from three to four (depending on physical fitness) and ending with ten in one and ten in the other direction.
The disc must be installed on a flat, stable surface that does not slip.
To avoid injury from dizziness, training should first be carried out against a wall or table to lean in if necessary.
The pace of classes should be constant, jumps from fast to slow and vice versa are unacceptable - this ensures uniform load.