Not everyone can afford to visit expensive gyms, but somehow you need to maintain your shape. For this, a compact sports equipment is provided, where you can practice at home. For example, a press roller allows you to work out the muscles of the abdomen and some other groups. In this case, the load from the athlete’s own weight is used. The sports equipment has an elementary design, is compact and quite effective. Consider its features and complexes of classes.
Simulator Description
Considered sports equipment is very popular because of the availability and special performance characteristics. The press roller consists of the following parts:
- impeller;
- the central axis, which simultaneously plays the role of a handle;
- bearing.
The wheel is placed strictly in the middle of the axis in all planes, which makes it possible to guarantee optimal balance during exercise. The sports equipment does not have other working elements, the modifications differ in color, manufacturing materials and decorative design.
Varieties
Gymnastic rollers for the press can be used by beginners and professional athletes to achieve certain goals in the development of a particular muscle group. The main types of devices:
- With one or two wheels.
- The presence of a returnable device.
- With pedal mechanism.
- With a displaced center of gravity.
- Like a trimmer with a tensioner.
Beginner Press Roller
For beginners, an exercise machine with a return mechanism is optimal. It is equipped with a special design that facilitates the return of the body to its original position during training. This moment allows you to reduce the load on the lower back. In addition, excessive pressure is not exerted on an unprepared body, and the projectile and the technique of training on it are more quickly mastered. The average price of such a model is about 700 rubles.
The number of wheels on the press roll also plays a role. On the single-element version, it is more difficult to maintain balance during intense exercise. But during training, the muscles responsible for balance are worked out. A model with a pair of wheels is much more stable, but the stabilization muscle group is not so actively involved. This option is more suitable for beginner athletes.
Other modifications
A press roller with a shifted center of gravity contributes to the complexity of the exercise. To roll the simulator, you must apply some effort. Such equipment is recommended for use by professional athletes who know all the nuances of the technique of performing exercises. The pedal option is used if you want to additionally load the leg muscles.
Sports equipment with a trimmer consists of the following elements:
- double wheel, which allows you to better maintain balance;
- a flexible cable is fixed on the axis, stretching under effort;
- during class, one end of the cable is attached to the legs.
This design is aimed at professional athletes, since the tensioner during training creates considerable effort. You can also find models with cables for each arm separately.
Press Roller Exercises
Below is a standard set of classes on this simulator:
- Starting position - kneeling. Two hands hold the projectile by the handles. Perform wheel rolling with the most straight back. It is necessary to maintain tension in the lower back and back without touching the stomach with the floor. The number of repetitions is from 6 to 12, depending on the experience of the athlete.
- Starting position - standing. It is necessary to lower and straighten, moving the simulator on the floor, returning to the initial position. The number of repetitions is 8-10 times.
- Lying on their stomachs, they pull up the gymnastic roller for the press towards themselves, while bending the torso. At the maximum stage, the simulator is fixed for a few seconds. The exercise is repeated 8-10 times. The lesson is aimed at working out the upper and lower abdominal muscles.
- Sitting on the floor with legs straightened, they have a gymnastic apparatus on their side. On the wheel stretch in one direction until the chest touches the floor, then do the same in the other direction. The number of repetitions is 8-10 times. At the same time, the oblique muscles of the press are perfectly worked out, and the waist is formed.
- This exercise will require two clips. They stand on all fours, each simulator is held with one hand from the inside. Alternately take the wheels forward with return to the starting position.
- This activity involves holding the projectile with your feet. Do flexion and extension. As an option, you can perform a kind of "walking on your hands."
Recommendations
Despite its small size, the simulator in question, when used correctly, is very effective. It is able to provide an effect comparable to large-sized counterparts in gyms. Classes with this device are aimed not only at the abdominal muscles, but also the back.
Some helpful suggestions:
- Be sure to warm up carefully before training. This procedure plays an important role before any set of classes. So you can warm up the ligaments and bring muscle fibers to optimal tone.
- Be careful about breathing when doing exercises. Inhalations and exhalations must be deep and even. This will increase the effectiveness of the workout.
- When exercising with a press roller, always keep your back straight. Otherwise, lumbar injury is not excluded.
- To get the maximum effect, follow the diet, remove harmful products from the diet, drink enough water. This will improve well-being, see the desired result faster and lose a few pounds of excess weight.
Advantages and disadvantages
The objective advantages of this sports equipment are the following points:
- Simplicity of design and affordable cost.
- Compactness, the ability to conduct classes at home.
- The development of muscles that are difficult to activate when performing other exercises.
- Suitable for women and men.
Among the minuses, the moment is noted that people with insufficient physical preparation can be injured, especially if the classes are performed incorrectly. Also on this projectile training is contraindicated for persons who have suffered injuries with chronic diseases of the back and joints.
How to make training easier
Beginners do not immediately manage to perform exercises in full force. There are some tips on how to facilitate the exercises on the roller for the press, the photo of which is presented below. Ways:
- During training, stand in front of the wall so that the wheel abuts against it when straightening, preventing you from falling. Increase the distance as you master the exercise.
- Only straighten your arms or hips. This reduces the efficiency of working out the abdominal muscles, but at the initial stage it helps to get used to the features of the simulator.
- Take a platform with an elastic band that allows you to reduce the load during bending the torso.
- When returning to the starting position, point the hips up and back, which will make it possible to reduce the load on the press.
User Feedback
Reviews about the video for the press are mostly positive, both from beginner athletes and professional athletes. Many note that at first it is not so easy to cope with the simulator, especially if it has a shifted center of gravity or one wheel. However, with regular training, the result is not long in coming. Experts advise not to forget about the gradual load, the obligatory preliminary warm-up and observance of the technology for performing exercises. If all this is combined with proper nutrition, then the effect will manifest itself in 1.5-2 months.
Users note that the obstruction to training on this apparatus is not a gender or age sign. Nevertheless, you should pay attention to the level of training, choosing the optimal mode for classes. For example, it is better for novice athletes to take structures with a return mechanism, and for professionals, models with a shifted center of gravity.
Finally
The gymnastic roller for the press is designed to maintain the tone and development of the abdominal muscles. At the same time, all parts of the abdominal press are actively being worked out. To obtain a comprehensive result of "pumping" all groups of the body and limbs, you should combine training with other types of exercises. The final result depends not only on the maximum load, but also the constructed breathing, as well as the correctness of the exercise.