What is the use of a disk for rotation? Exercises on the health disk

Sport equipment for a home is selected according to the criteria of accessibility, low cost and small dimensions. It’s ideal when you can simply hide them in a drawer or under a table and quickly master the principle of their operation and basic exercises.

All these characteristics relate to the health disk. The simulator itself was popular already in Soviet times. Using the health circle, you can optimize muscle tone, pump up problem areas and adjust your waistline.

The design itself is quite simple: 2 plastic or metal circles are connected using a washer, and steel bearings are placed between them, due to which soft rotation is ensured. Improved variations are equipped with expanders or foot massagers. Some may even play a variety of melodies, alternating according to changes in exercise activity.

The benefits and disadvantages of exercising on a health disk

Sometimes the simplest and easiest workouts have enormous benefits for the body. Here are the most obvious benefits of performing exercises on the health disk to get rid of excess volume:

1. Exercises on the health circle do not imply preliminary physical preparation, and the low intensity of training makes it possible for representatives of all ages to exercise on this simulator.
2. The muscles get rid of tension, the brain switches, and the mood lifts. Therefore, the health circle is recommended especially for those who work at a computer for a long time.
3. Exercises on the health disk can replace a warm-up.
4. The vestibular apparatus is trained, coordination in space is improved.
5. Plasticity improves, muscles become more elastic, joints maintain mobility, and the spine remains flexible.
6. The abs, leg muscles, buttocks are worked out, the waist becomes slimmer.
7. The cardiovascular system is trained in a gentle manner.
8. Metabolism accelerates.
9. If there is a massage coating on the disc, acupuncture points on the soles of the feet are stimulated during training.
10. The health disk is easy to transport, you can even bring it to work or take it on vacation.

But besides the benefits, there are also some disadvantages to training with a health disc:

• By continuing the exercises for a quarter of an hour, you can only consume 100 kcal, and this will quickly be replenished with the next meal.
• Training on the health disc gives only a light load on the abs, leg muscles and buttocks, which is not enough for weight loss. To see real results, work on the health circle should last more than 40 minutes. and combine with yoga or Pilates plus abdominal strength exercises.
• Health circuit training requires consistency. A couple of days of even very active “twisting” will not give an effect. It will take a couple of months of regular exercise to get results.

Contraindications to exercises on the grace disc

Despite its simplicity and ease, there are contraindications to training on a health disc. Exercises on such a simulator are not recommended for people with spinal ailments or cerebrovascular accidents.

In addition, exercises with the disc are not recommended for pregnant women after the first trimester. Persons over 50 years of age are advised to exercise very carefully, having first consulted a doctor.

Exercises on the health disc for a thin waist

1. A high-back chair is placed next to the health disk. You need to stand on the disc with both feet, after stretching your back muscles. Holding onto a chair, you should twist the lower body left and right. The upper half of the body is fixed. Rotations last for 3 minutes. This way you can work the oblique abdominal muscles and back muscles.
2. Now you don't need a chair. The starting position is a small half-squat, that is, the knees are slightly bent, the back is slightly inclined. You need to rotate the disc with your feet, and swing your arms in the opposite direction to speed up the movement. The exercise also lasts 3 minutes.
3. Next, you need to sit on the health disk, resting your hands behind your back on the floor, fingers pointing towards you. Bent legs rise above the floor at an angle of 90 degrees. Then you need to touch your heels to the floor on the right side and move your legs over the top to the left side. You can use your hands to help rotate and maintain balance, your abs tense. Runs for 3 minutes.
4. While continuing to sit on the health disk located on the floor, you need to bend your legs at the knees and place your hands on your belt. When moving your feet, you need to rotate first in one direction, then in the other direction. Each time - 4 times. The exercise can be varied by moving your hands ankle joints or fixing it behind the head.
5. Next exercise performed on all fours: knees on the disc, feet off the floor, hands in front of you. You need to rotate your pelvis in opposite directions for 3 minutes.
6. Now you need to put the simulator on a chair and sit on it. Twists are performed by the force of the thighs turning in different directions. This exercise on the health disk is one of the most effective. Perform for 4 minutes.
7. While continuing to sit on the circle located on the chair, your hands should be placed on your knees. Moving your feet, alternating steps from heel to toe, you should move alternately to the left and right sides until it stops. Make 4 turns in each direction.
8. In the same sitting position, you need to clasp your hands behind your head, and top part leave the body motionless. Turning the legs left and right must be repeated 6 times.
9. The health disk does not change location. Now you need to sit on it so that your right side touches the back of the chair. Having pushed off the floor with your feet, you need to turn 180 degrees. In a similar way, return to your previous position. Make 4 turns on each side.
10. Next, the disc is clamped in the palms, which must be twisted in the hands in opposite directions. This is how the muscles of the arms and torso are trained.
11. To perform the following exercises you will need 2 discs. Feet are placed shoulder-width apart, each on a separate disc. At the same time you need to do rotational movements feet inward and spin outward. There should be 20 turns - 10 inward and 10 outward.
12. The starting position is identical to that in the previous exercise, legs slightly bent at the knees. When both legs turn to the right, both arms should be moved to the left and vice versa. Make 10 turns in each direction.
13. Place your palms on two discs on the floor in a push-up position. When lowering the body, the palms turn inward, when rising, they spread outward. You need to do ten push-ups.

Several exercises in pictures

You need to start with a 10-minute workout, with each subsequent week extending classes by 5 minutes. Exercises should be performed daily, or at least on weekdays.

Particular attention should be paid to hand work. They should move in the opposite direction from the hips. In this way, the necessary crunches for the abdominal muscles will be performed.

These rotations are useful both for the formation of a slim figure and for the normalization of intestinal activity, as a kind of massaging of the gastrointestinal tract occurs.

After finishing the workout on the health disk, you need to stretch, then take 5-6 deep breaths and exhales, and walk a little around the room.

It is usually difficult for beginners to immediately complete required amount repetitions, so you should start with a smaller number and gradually increase it.

In order for training on the health disc to bring greater results, a number of conditions must be met, since proper use of the simulator guarantees a good effect:

1. The disk needs to be installed very securely. It’s good to place it on a rubberized mat or other non-slip surface so that it doesn’t “move” during an intense workout.
2. At first, to avoid dizziness, you need to look directly ahead all the time. And in case dizziness does occur, at first it is better to practice near a wall or table that you can lean on.
3. When practicing on the health disc, rhythm is important. The pace of execution should be constant regardless of how long the workout lasts - half an hour or three minutes. There is no need to exercise at top speed, you just need to maintain a uniform pace. This way you can put a strain on your heart, and you get a cardio workout.
4. If you slowly drink 1.5 glasses of slightly warmed water half an hour before class, your workout will be more effective.
5. Clothing for classes should be ergonomic; you can generally do without shoes.
6. When doing exercises on the health circle, you cannot perform several variations of twists in a row, as this will create too much stress on the spine.

The result of exercising with a health disk is toned body. If you alternate training with other sports and a well-designed diet, you can get rid of 3-6 kg in a month overweight, narrow your waist by a few centimeters and generally strengthen your body.

Our households are attracted by their accessibility, compactness and low cost. They are easy to hide under the bed before guests arrive, and the simple mechanism of action is easy to master. All this describes as accurately as possible the benefits of exercising on a health disk. This simulator has been known to many since deep Soviet times. Our mothers and grandmothers rotated and lost weight on it. If you find a dusty disk of health (or “grace” as people say) in your home, perhaps this is a sign from above, and you should definitely take care of your weight.

Expectations and disappointments

Let's frankly consider what exactly weight loss exercises do for your health. In one 15-minute workout, you will burn only 100 kcal, which can easily be replenished with your next snack.

It’s true, while working on the health disk for weight loss, the abdominal muscles, hips and female problem areas are worked out, but these 15 minutes are only enough to give them a slight tone, and not completely get rid of pressing problems.

In order to really feel the benefits on your own fat, a set of exercises on the health disk must be performed for at least 40 minutes, because we know that cardio exercise produces an effect only after 15-20 minutes of constant high-intensity exercise, and only then does fat burning begin.

At the same time, 40 minutes will not be enough. If you want to seriously lose weight, you need to additionally provide yourself with strength training on the abdominal muscles, as well as something like yoga and Pilates.

You need to start small - just 10 minutes is plenty for your first workout. However, you should exercise daily, or at least five times a week. And increase your study time by 5 minutes weekly.

Don't forget to rotate your arms! The arms should move in the opposite direction from the legs, this provides crunches that are beneficial for the abs. Such exercises will be useful not only for the waist, but also for intestinal motility, because there is a long massage of the internal organs of the digestive tract.

Contraindications

Despite its apparent innocence, exercise on the health disk also has contraindications. For people with protrusion, hernia, or osteochondrosis, such training will not bring health, but, on the contrary, will increase the mobility (loosen) of the spine. And a healthy person should try not to make sudden movements on it.

Exercises

1. We stand on the health disk, having first placed a chair in front of us, with the back facing us. We lean towards the chair, stretching our back lengthwise and downwards. We perform our usual crunches on the disc, holding onto a chair. We perform for 2-3 minutes. This exercise primarily involves the oblique abdominal muscles, as well as the back muscles.
2. We remove the chair. We sit down, standing on the disk. The knees should be bent, the back should be slightly inclined. We begin to work from side to side - we rotate our legs on the disc, we make swings with our arms to speed up the movement. The head should look forward. In this case, the hands should go in one direction, the knees in the other. This is a great cardio workout that works the muscles in your arms and legs. We perform for 2-3 minutes.
3. We sit on the health disk with our buttocks, our hands resting on the floor from behind, our fingers pointing forward. Legs are bent, lift them off the floor and lift them at a right angle. We move our legs to one side, touch our heels to the floor, and move our legs over the top to the other side. In addition to the fact that the rectus abdominis muscle works here all the time, the oblique muscles are also involved. With our hands we help to rotate, we strain abdominal muscles, let's not slouch. We perform for 2-3 minutes.
4. We get down on all fours, knees on the disk, hands pointing in front of us. We rotate with the “tail”, the legs below the knees should be torn off the floor. We perform for 2-3 minutes.
5. The next exercise should be performed with a partner. We stand facing each other (standing on the disk), hold hands, start rotating - arms in one direction, legs in the other.

The health disc is a simple and accessible exercise machine that helps to give the ideal shape to the waist, hips and back. Find out which exercises will quickly return you to your ideal figure!

“Wasp waist” is an old metaphor and a welcome compliment for any woman. Be the owner thin waist everyone dreams. And different periods of history clearly demonstrate to us how women achieved this. Our grandmothers and mothers, for example, used the Gracia metal disc to make their waist thinner.

What it is?

The Grace exercise machine and the health disc are two names for one device for physical training. The simulator consists of two round plates (their diameter, depending on the model, ranges from 25 to 40 cm), which are connected by a bearing. This design allows them to rotate relative to each other. Grace is traditionally called a metal exercise machine, which was popular during the Soviet period. Its disadvantage is the loud sound during exercise. The health disc is a modern version of the circle, made of high-strength plastic. For example, the Torneo health disk. The new generation of waist circles come in bright colors, some of them are equipped with a nubby surface for massaging the feet and a mini-computer for calculating calories burned and playing music.

Sports disc for a small waist

Designed for training not only in the fitness room or at home, but also in nature, during a lunch break in the office - wherever it is convenient for you. Regular exercise gives the following effect:

• strengthening the spine;
• training the oblique and rectus abdominal muscles;
• tightening the muscles of the arms, buttocks, thighs and legs;
• improving the functioning of the circulatory system;
• beneficial effect on intestinal motility and coordination of movements;
• calorie burning: half an hour of exercise will allow you to get rid of 250 calories.

The simulator is compact, so you can take it with you even when traveling. It is also easy to store - for example, under the bathtub or under the sofa. Exercises performed using a disc are an excellent addition to a set of measures for weight loss. It will also come in handy if you don’t need to lose weight, but want to make your waist slimmer.

Benefit

The health disk - be it the Grace exercise machine, or the modern Torneo disk - is convenient and affordable way always be in shape. With the help of a projectile you can perform both classic exercises for the waist (turns), and various exercises that help strengthen all muscle groups. Such a floor exercise machine will be useful for people who are inactive, mainly sedentary image life. Correct activities on the simulator prevent muscle spasms, joint diseases, digestive disorders and the appearance of cellulite. If you want to lose weight, then proper nutrition in combination with training on a simulator will provide excellent result. Both adults and children can exercise on the Health simulator. Just 10 minutes of exercise will provide a surge of energy and good mood for a long time.

How to exercise correctly

Before you start training, drink 250-300 ml of clean water. This will significantly speed up metabolic processes and help burn extra calories. Spend 20-30 minutes daily (if you wish, you can do it twice a day) to lose weight and 10 minutes daily to stay fit.

To make your classes comfortable and effective, remember:

• The projectile must be installed on a non-slip surface. This can be a training mat or a regular rubber mat. This measure is due to the fact that during execution intense exercise On uneven or slippery surfaces you risk serious injury.
• Make sure that the right muscle groups are involved during training. The joints should not hurt. Improvise moderately, but do not make sudden turns. The accuracy of the exercise technique is a guarantee of achieving the desired result.
• If such activities are your first experience, then do not overdo it. Exercise moderately, increasing the load and training time gradually (you should start with 10-15 minutes of exercise per day).
• Clothing should not be restrictive, but not too loose. Avoid long, loose pants. It is best to exercise barefoot or in thin socks.
• It is recommended to ventilate the room before starting classes.

Set of exercises

In exercises No. 1 - No. 9, as a starting position, stand on a disk, bend your legs as if you were going to sit on a chair and turn them to the left.

1. Place two chairs in front of you, with their backs facing you. Use your palms to grasp the backs. Turn to the right, tightening your abdominal muscles, and perform a diametric rotation in the opposite direction. Make 5 turns to the sides.
2. Press your hands against the wall. Turn your legs to the sides - 7 turns.
3. Spread your arms out to the sides. Make 9 turns to the left and the same number to the right.
4. Put your hands down. As you rotate your hips to the left, move your arms to the right. Do it 7 times.
5. As you move your lower body to the left, raise your arms up. Repeat 7 times.
6. Clasp your hands behind your head. Turn your legs right and left 6 times.
7. Place your hands on your ankle joints and turn three times in each direction.
8. Close your knees slightly, turn both legs to the left, and move your arms to the right. Perform 10 rotations in each direction.
9. Cross your arms over your chest so that your right palm rests loosely on your left shoulder, and your left palm rests loosely on your right shoulder. The back is as straight as possible. Slowly turn 10 times to the left and 10 times to the right.
10. Place the disc on a chair and sit on it. Place your hands on your knees. Roll from heel to toe, move your feet left and right. 5 turns each.
11. Stay in the same position, lock your hands behind your back. Push off the floor with both feet and turn to the right, return to initial position and turn left. Perform 4 turns.
12. Place the disk on the floor, sit on it, bend your knees, and grab your waist with your hands. Move your feet first to the left, then to the right. 4 times.
13. While sitting on the machine, place your hands on your waist and place your feet shoulder-width apart. Straighten one leg and stretch your toes as much as possible, repeat the same with the other leg. 8 times.
14. Stand up. Place your foot on the disk. Grab your waist with your hands. Make turns left and right. Change supporting leg. Repeat 10 times.
15. Stand on the disk with one foot and place your hands behind your head. Turn your body to the left, while spreading your arms to the sides. Change your supporting leg. Repeat 8 times.
16. Take the disk in your hands. Squeeze it tightly and rotate your hands in different directions in opposite directions. Perform for 3 minutes.
17. Get on all fours with your knees on the disc. Place your hands on the floor. Lift your legs off the floor and rotate your hips in a conventional circle. Perform for 2-3 minutes.
18. Take 2 kg dumbbells. Stand on the disk, making sure your back is straight. Make smooth turns with your hips to the left and right, stretching your arms with dumbbells in front of you. Perform for 2-3 minutes.
19. Standing on the disk in front of the table at a distance of a step, turn to the sides so that your fingers touch the tabletop.

Video

After performing the exercises, you should do some stretching. First, take a deep breath (try to breathe slowly, this saturates the blood with oxygen more intensely), then slowly exhale. Repeat 5 times. Perform light and comfortable muscle stretching. Then, for 5 minutes, walk around the room or outside.

The simple design of the apparatus allows you to independently regulate the amplitude and intensity of rotations during exercise. And the load with which the muscles are trained is safe, since its degree depends on body weight.

Harm and contraindications

The health disc itself does not cause any harm. You just need to use it correctly. For example, if a machine is designed for a weight of 100 kg, then this method of exercise is not suitable for people who weigh more. If you have an old-style metal exercise machine, do not forget to periodically lubricate it with oil.

Many people complain that the simulator is ineffective. However, its effectiveness depends on an individual approach. If you want to lose weight, then you should approach this problem comprehensively: adjust your diet and review your eating habits, change your daily routine, etc. A health simulator will be a very effective assistant in this case.

Exercises on the health disk are contraindicated:

• people suffering from atherosclerosis;
• for radiculitis;
• those who have a hernia (both vertebral and abdominal);
• for osteoporosis;
• at chronic diseases(at stages of exacerbation).

Cost of the simulator

The price of a waist trainer varies depending on the model. Thus, the price of a regular metal exercise machine Gracia is 120-200 UAH (400 - 700 rubles). The price of a plastic disc, for example, Torneo with a magnetic massager and the ability to play music, is 200-500 UAH (600 - 1200 rubles).

Health disk – effective, small home exercise machine for figure modeling and slimming excess weight, well known since the last century. These are two disks fastened together, the upper one rotates relative to the lower one on a bearing. Recently, the principle of operation of the simulator has not changed, but a whole set of exercises has been developed and new functions have been added.

In this article we will analyze in detail what a health disc is, what benefits it has, and what results can be achieved during training. We’ll show you how to practice on the plate correctly and offer effective exercises for weight loss on the health disk.

What it is?

This exercise machine consists of two fastened disks; the design allows you to perform rotational movements that stimulate weight loss, improve vitality, and effectively correct your figure. The Health Disc can be safely called a compact and universal exercise machine, classes on which are available at home, in the park, on business trips, and in the office. There are no age or weight restrictions for grace training. This is an indispensable equipment for people who, due to their profession, lead a sedentary lifestyle.

Beneficial effect on physical condition and appearance, weight loss, toned muscles- here is the effect that the health disk gives, and also:

• develops the vestibular apparatus and improves coordination of movement;
• tightens the hips, buttocks, forms a thin waist, stimulates weight loss, develops the rectus and oblique abdominal muscles;
• increases body mobility and flexibility, has a beneficial effect on the spine;
• due to massage of internal organs, improves intestinal motility;
• promotes good blood circulation and improves body tone.

Example of a classic model

The health disk is a mini-fitness room in your home, just a few simple exercises together they give tangible results: weight loss, a slim body, toned muscles and a boost of energy.

Existing types

The grace exercise machine for weight loss is made of metal and plastic, the standard diameter is 260-300 mm. The simplest health disc is a simulator with a corrugated surface; it provides acupressure of the feet, which has a charitable healing effect. Additional stimulation of important acupuncture points significantly improves the tone and functioning of the body as a whole, and ensures the accumulation of vitality.

In addition to massage elements, the health disc can be equipped with magnetic elements. Adding functions to the simulator for health and weight loss will increase the effectiveness of your workouts. The system of rare earth magnets, which is built into the upper circle, in addition to massage, also affects the biologically active areas of the feet. Magnetic therapy has healing properties and provides a relaxing effect.

To make the training more effective, it is advisable to purchase a model equipped with hand expanders. This kind floor simulator different from classic models. It is a single or double disk, with special expanders attached to the sides for strength exercises. Classes on it develop shoulder girdle, tighten the muscles of the arms, chest, back, and as a result - weight loss.

Types of exercise equipment with expanders

Weight loss machines operate on a bearing system and are designed for different weights. For those who value reliability, it is recommended to purchase a metal model; it can withstand loads of more than 100 kg.

The sporting goods industry does not stand still, and today you can find weight loss machines on sale, equipped with a computer that monitors your health during training. This is the most versatile and safe exercise machine; it makes it possible to control your physical condition and removes restrictions on playing sports for people who have some problems with their well-being.

The exercise machine can be found at any sporting goods store. The cost depends on which model you want to purchase, the cost consists of the equipment and the manufacturer’s brand, the simplest model will cost $40-50. Popular models: e271, mediv 2, york, fitness, torneo.

Exercises for weight loss and body modeling

So that exercises on the disc give health maximum result For weight loss and figure correction, experts recommend daily, half-hour workouts. Here you should take into account the amplitude of rotation; it is important to combine weight loss exercises with power loads, which helps strengthen muscles. Proper nutrition is necessary to get maximum benefits.

Before performing exercises, it is recommended to drink 1-2 glasses of water, this will help improve blood circulation. The health and weight loss device should be placed on a non-slip surface, preferably next to pieces of furniture so that you can lean on your elbows if necessary.

To avoid dizziness, do not make sudden rotational movements.

The load is determined independently, depending on the goal: just warm up, lose weight, tone up, adjust muscle mass.

Exercise sets

Some programs on the health disk are aimed at restoring the figure after childbirth, others are aimed at losing weight, tightening the hips and buttocks, reducing the size of the waist, there are strengthening fitness complexes, working out the muscles of the torso, abs, etc. It is important here not to try to embrace the immensity, but to determine priorities for yourself and choose the required exercises. Results in weight loss and body modeling will be noticeable a month after daily training for at least 15 minutes.

The photo shows an example of various exercises

Basic exercises

Standing on the disc, place your hands on the back of the chair. Bend your legs and turn to the right, your torso to the left and the other way, optimally 5 repetitions. Starting position too, but place your arms at shoulder level, palms against the wall, and repeat the turns. The next exercise is to stretch your arms in front of you, twist left and right, and move your arms in the opposite direction. Helps you lose weight and get a thin waist.

Place the disk on a chair, sit down, hands on your knees. We step with our feet in 5 steps to the left and then to the right. Next, hands behind the head, twisting movements of the torso, 6 repetitions. We sit with our right side to the back of the chair, push off strongly with our feet, turn 180°, and in the other direction.

Working out the abdominal muscles

We return the disk for health and weight loss to the floor, one foot on the machine, the other on the floor, hands on the belt. We make rotational movements on the disc with the foot, 10 times, change the leg and repeat the approach. We sit on the exercise machine, bend our knees, hands on the floor. We push off to make a 360° turn. 3 repetitions on each side.

We stand on the disk for health and weight loss, legs together, lean forward, do not bend our knees. We reach the floor with our fingertips and move 3 times to the left, 3 times to the right. We straighten up and repeat the exercise. We take a lying position and place our hands in a circle. To the left 3 times, to the right, we move our legs. We change the starting position, now the legs are on the grace disk and move with the hands.

We sit on the disk, rest our hands on the back, bend our legs to our stomach, move our hands and rotate from side to side. Straighten your legs, hold them in weight and repeat the exercise. All abdominal muscles are worked, the result is weight loss and a thin waist.

See how to do it basic exercises The video shows the technical features and intensity of training for weight loss.

We work the whole body and abs

We put the disc on the floor, put our feet on the massage pads, slightly bend our knees, raise our arms to our shoulders and move our hips left/right.

Strengthening the muscles of the thighs, abs and back

We hold the disk between our hands, press firmly on both sides, and rotate our hands in opposite directions.

Exercise to create a sculpted torso and strengthen the muscles of the chest and arms

For the next compress you will need two disks, stand on them, feet shoulder-width apart. We begin to rotate our feet in and out.

Being worked on inner part hips and Bottom part torso

Starting position is the same as in the previous exercise, bend your arms at the elbows and squat slightly. Rotating the discs, we move our hips from side to side.

An example of a complex for the abdominal muscles

Then the same thing, but we rotate our hips so that our legs cross crosswise, the amplitude is maximum, as much as the stretch allows. The exercise models the figure and promotes intensive weight loss.

To strengthen calf muscles In the same position, you should lean forward as much as possible and move your feet in and out.

We lie down on the floor, hands on the discs and perform rotations with our palms. Inward - bend the elbows, outward - unbend.

Exercise for the muscles of the arms, chest, neck, and abs

This is not the entire range of exercises that this simulator allows you to perform; the disc can be called a universal device for weight loss and body shaping.

The effectiveness of the disc for weight loss

A weight loss disc is effective only if it is used continuously, and proper nutrition is also necessary. Good progress on body shaping and weight loss for those who exercise for half an hour every day. Women who regularly train are especially pleased; their reviews indicate that problem area in 2 weeks it goes up to 40-50 mm. According to statistics, 20 minutes of intense exercise burns about 400 kilocalories on a plate.

If the Soviet “Grace” waist disc is still standing idle in the corner, quickly include it in your home workouts. And if not, you can easily strengthen the muscles of your torso, legs and even arms. The health disk will make simple ones more effective and replace many if you perform the technique correctly and follow the training regimen.

What is a health disk and what is it for?

A flat disk made of two interconnected plates up to 4 cm high is capable of rotating 360 degrees, allowing rotation hip joint engage the rectus, oblique muscles of the abdomen, back, and legs. You don’t just need to spin on the disc, strengthening the vestibular apparatus, but concentrate on twisting due to tension and contraction of the muscles that form the waist.

If you perform the exercises continuously for 30 minutes, you can achieve an effect no worse than with or. Of course, there are both pros and cons to training on a health disc.

The benefits of a waist disc

• Rotations on the simulator allow you to work out the muscles responsible for holding the spine and improve not only your waist, but also your posture.
• Exercises on the disc develop balance, coordination, and endurance.
• Crunches on the machine develop muscle flexibility and joint mobility.
• Training is allowed at any age, regardless of level physical training, if there are no concomitant diseases of the spine.
• Twisting massages internal organs and improves blood circulation.
• Takes up little space.
• Low cost.

Disadvantages of a spinning disc for the waist

• Spinal twisting can be dangerous in case of some of its diseases: hernia, protrusion, disc displacement.
• At incorrect technique, sudden and incorrect movements may develop back pain associated with trauma to the intervertebral discs, muscle strain and pinched nerve endings.
• The simulator is not multifunctional. It has a limited range of effects on muscles, aimed mainly at twisting lumbar region and abdominal muscle tension.

What types of health discs are there?

1. Metal ones - like the Soviet version.

1. Plastic ones are durable and sometimes have foot massagers. May be found with magnetic inserts on the surface.

1. Double (double twist) - a design of two discs for each leg.

1. With expanders - to increase the load on all muscle groups.

Top exercises on the health disk

Exercise No. 1

The first exercise, which can also be used as a warm-up, is torso rotation while maintaining balance. Stand on the disc with both feet, squat slightly and begin to rotate your pelvis so that your knees rotate in one direction, and your arms and body in the opposite direction. Perform dynamic rotations while maintaining balance.

Exercise No. 2

Place a chair in front of you, body distance apart, with your arms outstretched. Standing with both feet on the disc, hold onto the back of the chair, forming a right angle in the tilt. Twist your pelvis slightly, slightly rounding your back, begin to rotate your pelvis on straight legs, contracting your oblique abdominal muscles with each turn. As if you were pulling the ribs towards the ilia. Perform crunches dynamically, but concentrate on working your abdominal muscles.

Exercise No. 3

Place your knees on the disk, hip-width apart, and your palms a short distance in front of the disk, placing them under shoulder joints. Start rotating your pelvis, also twisting to the sides, tensing your oblique abdominal muscles. As you rotate, pull your ribs toward your pelvis.

Exercise #4

Sitting on the disc, place your palms on the floor behind your back, and keep your legs bent at the knees. Tightening your abdominal muscles, twist your torso, lowering your feet to the floor in one direction, and lean your body in the opposite direction. Do the same in the opposite direction, as if moving your legs over an imaginary large object.

Exercise #5

Stand in front of the disc with your feet on the floor. Bend over and place your palms on the machine. Start twisting your torso while keeping your legs motionless. Using your hands, rotate the disc from side to side, contracting your abdominal muscles. If the upside down option is inconvenient, it can be replaced by resting on your knees. In this case, the palms are also located under the shoulders on the disc, and the twisting is controlled by the torso, without involving the pelvis.

Exercise plan for losing weight and getting a thin waist

Perform each exercise for two minutes, alternating one after the other. Then the cycles can be repeated as many times as necessary. Thus, training should be at least 30 minutes. Train every other day, daily exercise will not bring any benefit, but only overwork.

What to look for when choosing a disk

Pay attention to the material, although plastic structures can withstand heavy loads However, metal ones will be the most practical and durable.

Another advantage will be the presence of expanders, which can be used to refine muscles that are not involved in training on the disc.

Top 3 best health disc manufacturers

1. Star Fit- an Australian manufacturer of a home line of fitness products produces metal and plastic discs weighing from 0.5 to 1 kg that can withstand loads of up to 100 kg. Approximate cost from 290 to 580 rubles.

1. – a company originally from China produces acupuncture massage plastic discs with magnets. “Grace” of this kind not only massages the feet, but also, as the brand claims, creates a magnetic field that accelerates metabolic processes in the body. Approximate price: 570 rubles.

1. – the Ukrainian brand produces metal wheels, similar to the Soviet “Grace”, with a diameter of 28 cm, suitable for home use. The price of the product is approximately 700 rubles.

Conclusion

Of course, it’s better than nothing, but you shouldn’t expect quick results and dramatic changes in your body. Training should not be limited to one process of twisting, which when incorrect execution cause pain and serious consequences. To achieve better effect include in training optional equipment: dumbbells, expanders and the like. The load on all muscle groups will allow you to gain a more harmonious shape and achieve results faster.

Health disc exercises in video format