A gymnastic wheel is a projectile in the form of a circle with handles, sometimes it is doubled for greater stability. Outwardly, it looks like the simplest device, but in fact it is not. Carrying out actions with a gymnastic wheel, you carry out the most difficult exercises on a press.
One of the main exercises is the following:
- You need to get on all fours, then with both hands grasp the handles of the gymnastic wheel and slowly roll it forward, to the maximum possible length, then just as slowly back.
For this exercise, it is not enough to work only with the abdominal muscles; you need to use the muscles of the back and arms. At first, it is very difficult to perform these exercises, but some do it with straightened legs, which is even harder. Since the actions with this shell are quite heavy, it is not recommended for beginners to perform a large number of repetitions at once. Five is enough to start, then you can increase their number every week. For people with diseases of the spine and cardiovascular system, exercises with a gymnastic wheel are prohibited.
This device is designed to work all the muscles of the press during training, and also train the arms, shoulders, muscles of the back, chest and others, which are most often located in the "problem" areas of the body. If you constantly deal with this shell, then you will see the result in the shortest possible time — about a month later. And considering that the gymnastic wheel is a small and compact exercise machine, this makes it practically indispensable in home sports equipment.
The main point in training with this projectile is breathing. If you hold your breath during exercise, the result will be worse than if you were breathing correctly. When you move the wheel forward - take a breath, when roll back - exhale. Both inhale and exhale should be done with the nose.
When a person first begins to do exercises with the gymnastic wheel, for the sake of his safety and to avoid various injuries, it is best to take a kneeling position and not completely straighten at the end point. In extreme cases, you can catch your feet on the support. Thanks to these secrets, the load on the back muscles will decrease several times, and over time you will be able to perform more repetitions.
First, try to do two approaches with ten repetitions of each exercise, even if it seems easy, you should not increase the load, as the result of the training will be felt only the next day. Take care of your lap before bed.
Gymnastic wheel. Exercises
1) Get on your knees and rest against the wheel, hands should be straightened. Slowly roll it forward, without bending your arms. Get to the end point, linger on it for a few minutes and also come back. The main thing - do not rush.
2) The second exercise is performed the same way, but without delay at the end point.
3) The third exercise is performed lying on your stomach. The gymnastic wheel is above the head in outstretched arms, the legs remain on the floor, and the wheel slowly roll towards you, while bending the back, then back.
4) Sitting on the floor with straight legs and a straight back, place the gymnastic wheel on the right side. With two hands, take him to the right as far as possible, then back, do not bend your knees, we perform the exercise to the left side.
5) The starting position is the same as in the previous exercise, but the legs are bent at the knees, the wheel under the feet and the hands on the wheel. Take the projectile forward without taking your hands and feet away from it. Then come back. Try to exercise so that your chest touches your knees.
With the help of these exercises, in just a couple of months you can put your body in order, a gymnastic wheel, reviews of which fully confirm its action, will not only help you lose weight, but also give your body attractive shapes.