A special simulator, which is called plain - the press wheel, allows you to work out the relief of the abdominal muscles and maintain a beautiful figure, without spending money on expensive equipment and visiting gyms. In addition, at home you can train other muscle groups and body parts with this sports equipment. Consider the features of this device and the types of exercises for beginners, women and experienced users.
Simulator Description
The press wheel is a small roller with handles on the sides. Such a device makes it possible to work out the abdominal muscles no worse than large modern sports equipment, while its cost is much lower. The handles of the device are designed to hold it in hands, and the force directly generated by the wheel with the roller directly affects the press.
There are several modifications of the gymnastic wheel on the market (the second name of the simulator in question):
- A roller with a pair of wheels, which makes it possible to better calculate the balance during training, is characterized by good stability.
- An analogue with a returning device, guaranteeing the return of the roller to its original position mechanically.
All modifications are suitable for beginner athletes, have a reduced load on the lower back and are easy to operate.
What do classes with a press wheel give?
Many athletes and amateurs consider this simulator to be one of the most effective means for training the press. With the right approach to performing exercises, abdominal muscles have a solid load, which is evenly distributed over the worked out areas of the body. Together with the press, arms, shoulders, back and hips with buttocks work.
Exercises with a wheel for a press give the following effect:
- contribute to losing weight;
- allow you to make the body slim and fit;
- relieve back pain and correct posture;
- provide increased stamina;
- accelerate blood circulation and metabolic rate;
- improve coordination of movements.
The positive result from training on this simulator becomes noticeable after a short period of regular training. After 30-60 days, you will be able to enjoy the changes for the better (provided that at least four approaches per week).
Advantages and disadvantages
According to reviews of the press wheel, the gymnastic apparatus has a number of objective advantages, namely:
- Compactness. The device takes up a minimum of space, fits in any room. It can be transported without problems outside the city, to the office or other places, so as not to interrupt the range of activities.
- Acceptable price. Compared to most other sports equipment, almost any consumer can afford to buy the simulator in question.
- Easy to use. To operate the device will not be difficult for both the child and the elderly, not to mention professional athletes.
Among the minuses, users note the difficulty of performing exercises at the initial stage. However, over time, this problem disappears, and the body gradually gets used to the loads. Among the contraindications for exercising on this simulator are chronic cardiovascular diseases and disorders of the spinal column.
Useful Tips
Next, we consider a few features that beginners and experienced athletes need to know in order to understand how to use the press wheel correctly and efficiently. For training, you need to choose the right clothes. It should not hamper the movements, it is better to tuck the hair in the tail, so that they do not interfere during the exercise.
The use of a special gymnastic rug will not hurt . This will reduce the load on the knees. It is necessary to monitor breathing, which is preferably carried out through the nose. This will reduce fatigue and ensure the quality of the rhythm. When bending, breathe in, and when returning to the starting position, exhale. This mode will provide an opportunity to saturate the blood with oxygen, helping to increase the effectiveness of training.
Before classes, do not forget to warm up (bends, squats, swings). This is necessary to warm the body and prepare the muscles to receive loads. First, perform eight slopes in a row, gradually increasing repetitions up to 15 times. The optimal mode will be a circular training (10-15 times in three approaches).
The nuances of the technique
The simulator wheel for the press requires adherence to a specific exercise technique. In the standard version they get on all fours, pick up a shell, start slowly rolling it forward. At the end point, they are fixed for a few seconds, after which they slowly return to their original position.
In the process, you should strain the abdominal muscles as much as possible, the inclinations should be brought to the maximum possible, the press should practically touch the surface. After mastering this technique, you can move on to a complicated version, in which toes are not the knees, but the toes. For the study of the oblique muscles of the abdomen, direct and diagonal rentals alternate.
Exercises with a wheel for a press for women
The following is a set of classes with this simulator for girls:
- "Swing". This is a standard exercise, the technique of which is described in the previous paragraph.
- "Hold." A sophisticated version of the first element. In this case, after reaching a lower position, they are delayed in it for as long as possible. It is necessary to monitor the back, which should not bend and be straight in the lower back. Hands also do not bend, the body should not touch the floor.
- "Lifting the housing." This exercise is not done with hands, but with legs. The body is tilted down, hands rest against the surface. Feet are fixed on a press wheel with handles. On some modifications of the simulator special clamps are provided. The video itself should be as close as possible to the upper limbs of the athlete. At the same time, the hips are raised up, the hands are parallel to the shoulder girdle. Perform at least ten repetitions, each of which is accompanied by rolling the wheel as close as possible to the hands. Such an activity is effective for the development of flexibility and plasticity.
- "Rolling with bended knees." In this exercise with a press wheel for women, the starting position is the same as in the previous element. When bringing the roller to the hands, the knees bend under themselves. At the same time, they must be pressed as tight as possible to the chest. The number of repetitions in each approach is 10-15 times. Training perfectly develops not only the abdominal muscles, but also the hips.
Tips for beginners
It is recommended to master this gymnastic apparatus from standard rentals from the knees. If you first have trouble keeping your balance, use a regular wall as a support. Go to the partition and calculate the distance required for the promotion and the desired amplitude. Now you can start your workout without much concern. As additional protection, special knee pads are recommended. Workouts move to a more complex level after they can calmly complete at least 20 standard rentals.
In addition, the press wheel for beginners is used as follows:
- Take a sitting position. The simulator is placed to your right. The wheel is rolled back as far as possible, while the legs should remain on the floor, and the body should bend after the roller. Then the exercise is repeated for the other side.
- Lie on your back, the simulator is fixed on your feet. Perform a slow rise in the buttocks. Keep the wheel in place.
- They sit on the floor, bend their legs, and fix their feet on the arms of a sports apparatus. They make slow rolls with their feet forward.
Standard classes for men
For men who are fond of sports, a separate set of exercises is provided:
- Lifting the housing in a sitting position. They lie on the floor, the feet are fixed on the handles of the wheel for the press, hands are crossed behind the head. Perform standard straight twists for the abdominal muscles. It is important to hold the roller with your feet, preventing it from rolling forward. At the same time there is a double load on the press, the body must be tried to raise as high as possible.
- Wheel rolling on straight legs. This exercise is identical to the element called "swing." The difference lies in the fact that kickbacks must be performed not from the knees, but from straightened legs.
- Roller rolls on straight legs to the sides. The reception is similar to the previous version, only the simulator rollbacks are not done forward, but to the sides. This exercise is effective for working out the lateral abdominal muscles.
What to pay special attention to?
All the above-described rules of exercise with a wheel for women and men in the press are also relevant for beginner athletes. Beginners should pay special attention to their observance. Experienced athletes already know that any serious training should begin with a warm-up complex and be accompanied by proper breathing.
Do not rush to try from the first attempts to set records. Start with a small load, gradually increasing this bar. Otherwise, you can not achieve the desired effect, providing yourself muscle pain for a long time. The main thing is that all exercises should be performed slowly, since the effectiveness of the workout depends on this factor in many respects.
To summarize
As can be noted, it is not necessary to select expensive fitness centers and sophisticated simulators in order to achieve the beauty of the body and the relief muscles of the abdomen. It is quite possible to achieve the proper result with the help of a compact press wheel. In addition, advanced modifications allow you to work out and other muscle groups. As a result, you not only get a sports figure, but also save your own financial resources.