Ab wheel is bad for your back. Ab wheel or how to create a sculpted body without leaving home

There is a fairly common belief that to get an excellent figure you need to systematically go to the gym or do some kind of training. Lessons are talked about at home in passing and quite little, although this option is much cheaper and does not require travel time. It’s quite possible to replace expensive exercise equipment, or with less expensive and bulky exercise equipment. The main thing in home exercises is to exercise exactly according to the recommendations in order to avoid injury or lack of results.

What is the name of the ab wheel?

There is a sports wheel with handles for abdominal exercises. This simulator is quite easy to find in any sports store. They call it by different names, ab roller, ab wheel, gymnastic wheel, gymnastic roller, but under all the names that are similar in meaning there is one exercise machine. The only thing is that some of these sports equipment have not one, but two wheels. This is justified by the fact that such a gymnastic roller becomes more stable and, accordingly, more comfortable.

What muscles are used during training?

Gymnastic roller is one of those things that is both practical and useful. Transverse, rectus, oblique, in general, all abdominal muscles work at full strength when using an abdominal roller with maximum impact. Thanks to the exercise machine, not only the abdominal muscles are developed. The back muscles also take part in the process. It should also be noted that the muscles of the arms, chest, buttocks and legs work, although not with such effort.

Such a number of muscles involved gives excellent and quick results, if, of course, you train systematically and constantly. Any professional fitness instructor will tell you that the best results can only be achieved when all muscles are stressed. And with one such sports equipment it is quite possible to develop several muscle groups at once.
With regular use of the ab roller, the body will become more sculpted and stronger, the skin will be elastic, and in addition, many problem areas will be resolved, for example, the lower abdomen.

How to properly pump up your abs with a sports wheel

It should be taken into account that at first it is not only difficult for many, but even seems unrealistic long exercises with this projectile. But if you make an effort and constantly train, the benefits will become noticeable and the effort and effort expended will not be in vain.

To begin with, you should change into comfortable clothes that do not restrict movement, and remove all jewelry that could interfere or injure you during training. If necessary, create a hairstyle that will not interfere with exercise. It is advisable to lay a special soft mat for sports, but any other alternative to a mat is quite suitable.

One of the main conditions for working with sports equipment is breathing. With proper breathing, a person gets tired more slowly, the blood is saturated with oxygen, and as a result, exercise becomes more effective. When bending over, you need to inhale air, and when returning to initial position breathe it out. It's better to breathe through your nose.

It is advisable to warm up your muscles before using the machine. Any exercise aimed at warming up is suitable for this. A simple warm-up will reduce the risk of muscle strain and simply prepare the body for heavier exercise.

For an unprepared person, ten repetitions of each exercise will be enough, the number should be gradually increased, the main thing is to maintain the golden mean, because if you do not increase the load, the result will remain the same. Well, overdoing it can cause harm to your health.

First, you should practice resting on your knees, and over time, this period takes a certain amount of training for everyone, you can rest on your feet. Also, you should not roll out the wheel too far at first, otherwise you may not be able to hold the wheel. That is, the wheel will roll forward and it will be very difficult to keep from falling.

Contraindications include problems with the spine and cardiovascular system. Depending on the severity of the disease, you should either use the exercise machine while kneeling, or completely abandon such a simulator.

Exercises with a simulator for pumping the abs

Starting position: while kneeling, take the exercise machine comfortably and lean on the floor. Next, you need to slowly roll the wheel to the maximum distance forward, hold your body in this position for several seconds, and smoothly return to the starting position.

Lying on your stomach and holding a roller in your hands, you need to stretch out in front. While resting on the projectile, you need to roll it as close to yourself as possible and bend over. In this case, the arms should be extended and the legs pressed to the floor throughout the entire exercise. Returning to the starting position, you can rest for a few seconds.
You need to stand straight and place your feet shoulder-width apart. Holding the roller in your hands, lower yourself down and smoothly roll the wheel forward along the floor. Remembering to put pressure on the machine, try to move forward as much as possible. Freeze for a few seconds and return to the starting position.
For next exercise you need to sit on the floor and straighten your legs. Place the wheel to your right. By pressing down on it with your hands and bending your body, roll it as far as you can. Return to IP. Perform the same movements on the left side. Don't forget that you can't bend your legs.
To perform another exercise, you need to lie on the floor and bend your legs. Having placed the handles of the wheel under your feet, you need to roll it with your feet. The further the projectile moves, the more your body should bend (your chest touches your knees in any case). P. Take a break for a couple of seconds and continue. The starting position is to sit on the floor with your legs extended together. Without bending your legs, you should roll the wheel out as far as possible.

It is advisable to exercise with such a simulator at least 4 times a week, and the results will not be long in coming!

Video: how a woman can exercise with a gymnastic roller

The video shows one of the most common and popular exercises using sports equipment– wheels with handles. Despite its apparent complexity, this exercise is very effective and allows you to work out various muscle groups. Before starting a workout, it is recommended to warm up the muscles to eliminate the possibility of injury.

Video: exercise with a fitness wheel for abs for men

Acquainted with effective exercises for men using a fitness wheel can be seen in this video. Regular and systematic implementation of this set of exercises will allow you to pump up your abdominal, back and arm muscles in just 2-3 months. By following the recommendations, you can achieve the creation perfect abs at home, without visiting a fitness center.

I am glad to welcome everyone who is now reading this article. From it you can glean information about what an ab roller is and what muscles are involved when working on it. And this is already the 100th article on the blog, for which I congratulate myself and you.

I'm sure you've seen a similar device on the Internet many times. Typically, an ab roller is a wheel with two handles on the sides, but there are other designs. This same video in artistic gymnastics is called a gymnastic wheel, so if you come across a similar name, you should know that this is the same device.

By the way, you can buy it at verified store, and the cost is low.

What is a roller?

In modern society, it is now rare to find a person who has such equipment for training the whole body at home. Yes, you heard correctly - for a full body workout. Although in Soviet times these simulators were popular and widespread.

It would seem, well, what’s wrong with this gymnastic wheel? But in reality it turns out that all the main and many minor muscle groups are pumped.

To work out the whole body, it is enough to limit yourself to 6-8 exercises - this will be enough for muscle growth, stretching, increasing muscle strength and total strength, endurance, if you can perform a large number of repetitions (more than 15).

In order to understand which muscles are involved, we will look at standard exercise– rolling the roller back and forth from a standing position. That is, you stand on your feet, but rest your hands on the handles of the roller, the wheel of which is on the ground.

After this, you need to, so to speak, “move apart” and “come together” without touching the floor with your knees, stomach or chest. Support only the wheel itself through your arms and legs. In the beginning, it is best to do this exercise from your knees. For men, I recommend doing abs at home.

What muscles work?

Well, to put it in a few words, all muscles. But still, let's take a closer look at the working corset.

Back. You won’t believe it, but the back muscles, and most of all those located along the spine (trapezius, latissimus, lumbar), receive a tremendous load when rolling back and forth. The peak of tension occurs at the lowest point, when it is necessary to keep the entire body straight.

Breast. Not as involved in the work, but still contributing.

Deltas (shoulders). Oddly enough, a huge load also falls on your shoulders - they are the ones who allow you to move the roller back and forth, and it depends on them whether you can do this or not.

Rectus and oblique abdominal muscles (abs and sides). Like the back, it gets pretty good heavy load, because it is responsible for bending the body, and when lowering it also stretches. The sides are not so tense during work - they play the role of stabilizer muscles, monitoring the balance of the body.

Muscles of the legs and buttocks. Even though the footwork seems obvious, it is not. here even more are involved in the work than all the underlying muscles.

The muscles of the thighs and legs are stretched and tensed only statically, if this is a non-specific leg exercise (but we are discussing now basic exercise, I’ll write about all the exercises tomorrow). The buttocks tense during flexion and extension of the hip joints, which also pumps them up enough.

Hands. As in the case of the legs, the arms are loaded only statically (triceps, forearms), responsible for grip, holding the projectile and the position of the arms (bent or straight).

Small muscles of the neck. The neck is also involved in the work, but in general it does not contribute too much to the exercise, although if the neck muscles hurt, you will feel when lowering and rising exactly when they come into action.

Round, diamond-shaped and jagged. These small muscles obey the “senior muscles” near which they are located. That is, if standing nearby large group muscles are tensed strongly, then they will be more involved in the work. And vice versa.

Skeletal. As you know, our body is not limited to the muscles that we can see. Is there some more skeletal muscles, which also work quite well during this exercise. Typically, the roller allows you to train these muscles, although with regular exercises with free weights or own weight This effect is very difficult to achieve.

Joints. Well, and of course, the joints to which the above-described muscles are attached receive enormous training and strengthening. You may not have outstanding muscles and large dimensions, but thanks to the strength of your joints, you can do what some “jocks” cannot. An example would be Bruce Lee.

There are quite a lot of exercise machines that are compact in size, but can make working on the body much more effective. One of them is the abdominal roller, exercises with which are aimed at strengthening the abdominal muscles, but also allow you to work with other muscle groups. Not only trained athletes, but also beginners taking their first steps in the world of sports can perform exercises with the simulator.

The exercise machine can be found in almost any sports store or purchased online. The names may be different: abdominal roller, abdominal wheel, sports wheel, gymnastic wheel, gymnastic roller. In fact, these are names of the same simulator.

The ab wheel fully lives up to its name. In essence, this is a wheel with handles attached on both sides. The simulator can have one or two wheels or provide the ability to install/remove an additional wheel. The diameter can vary, but usually ranges from 15-20 cm (the smaller the diameter, the more difficult it is to practice). The simplest models have ordinary plastic handles, while the more advanced ones have rubberized handles, which is much more convenient and safer when practicing.

Modernized models can be equipped with foot pedals, which allow you to expand the list of exercises and work more actively on bottom bodies. You can also purchase a wheel trainer with handles, which will have a built-in trimmer with tensioners (expanders).

What to look for when choosing

When purchasing a gymnastic roller, it is important to correctly assess your capabilities and needs, as well as analyze product offerings on the market. This is necessary in order to buy a simulator specifically for your level, and also not to succumb to the tricks of consultants in stores, for whom sometimes it is much more important not to help the client find a suitable option, but to sell him a more expensive model.

A trainer with a return mechanism is the best option for beginners. It makes training easier and minimizes the risk of injury. But unlike a simple wheel that does not have a similar function, it does not produce such a high load.

Working out with an ab wheel that has two rollers is much easier than with one. This type of exercise machine maintains balance better, although it makes the load lighter.

A roller with a shifted center of gravity is more suitable for those who already have experience with a simple wheel and are ready for more complex loads. This model is not recommended for beginners.

When choosing, you should pay attention to the weight of the wheel. Light weight models are easier to work with, heavier ones are more difficult.

A wheel with pedals is usually chosen by those who exercise professionally. Such a simulator allows you to significantly diversify the set of exercises with it and get best result. Even more options for performing exercises are provided by the simulator, which is additionally equipped with a trimmer with tensioners. It allows you to increase loads by using cable tension.

What muscles are strengthened when working with a simulator?

Ab roller exercises are aimed at working primarily the upper body, namely the arms, shoulders, abdomen, back and chest. But when they are performed, a significant load is also placed on the muscles of the lower abs and lower back; the buttocks, quadriceps and hamstrings are additionally involved.

When performing exercises with a wheel in the “plank” position, almost no part of the body is left without load. Big choice options, using the simulator also allows you to work on hidden muscles, while achieving the best results.

How to pump up your abs and other muscles using a wheel

There are quite a few exercises that use a gymnastic wheel. The principle of operation is always almost the same, but the starting position changes.

Down on my knees

Holding the handles of the roller with straightened arms, rest it on the floor and place it strictly under the shoulders. Slowly begin to roll the wheel forward to the distance of outstretched arms, and just as slowly return to the starting position. This is the simplest option, but quite effective for working out the abs. To work on the oblique abdominal muscles, a similar exercise is performed, but the roller does not roll forward, but slightly to the side of the body.

Down on one knee

In this case, the second leg is moved to the side. The exercise is performed similarly to the previous one. It is also possible to roll the roller both forward and to the side.

Half-standing emphasis

Kneel with one foot, the other rests against a wall or other reliable surface. Holding the roller in your hands, roll it forward and backward as much as possible, keeping the center of gravity on it.

Standing emphasis

Feet shoulder-width apart, arms straightened, roller resting on the floor. Roll it forward as far as it allows physical training, come back.

Sitting on my knees

Roll forward to a lying position, without lifting your knees from the floor, pull yourself back.

It is recommended to perform each exercise with an abdominal roller 10 times, doing 3 approaches. At the initial stage of training, the number of repetitions and approaches can be reduced. This is especially true for those for whom physical activity is unusual. It is best to exercise every other day, since the muscles need time to recover.

It is extremely important each time before you start using a gymnastic roller to warm up your body with simple exercises. This could be running, squats, bending, etc.

Advantages of the roller over other simulators

Despite its simplicity, small dimensions and low cost, a sports roller has many advantages and can seriously compete with more complex and expensive exercise equipment. Its advantages include:

Highly effective in strengthening the abdominal muscles, as well as general “drying” of the body and reducing the amount of fat deposits;
By working on both the rectus and oblique abdominal muscles, the roller helps change its shape, making the abs toned and attractive;
Increased endurance, improved posture;
Does not take up much space, easy to assemble and operate;
You can choose a simulator for different degrees of fitness and weight of the athlete, as well as the type of exercise.

Features of the exercises

When performing exercises with a gymnastic wheel, you must adhere to certain recommendations that will help you get the most noticeable results from your exercises:

For those who are just starting training with a roller, it is better not to immediately get into the plank position, but to perform the exercises with emphasis on the knees;
The wheel should move as smoothly as possible, without jerking;
While the wheel is moving, the abdominal muscles should be in constant tension;
In the final position you need to take a short pause.
When performing the exercise on your knees, you need to place a special gymnastic mat under them to minimize the load on the joints.

There are a number of contraindications for training with a wheel. Traditionally these include:

Spinal injuries and joint diseases;
Presence of chronic diseases;
Bad feeling;
Pregnancy.

If pain occurs in the back and spine, it is recommended to stop exercising and consult with specialists.

Greetings to all fans of the gym, fitness, bodybuilding. In short, everyone who doesn’t care what they will look like! On line Vitakha Okhrimenko!

Today, as part of the analysis, we will analyze different versions of one exercise. B Let's study existing exercises with a wheel for the press. For those who don’t know, there is a wheel with handles that will help! In fairness, I must say right away why I abandoned this exercise.

The fact is that there is such an unpleasant thing in my spine - it’s called osteochondrosis. So, everyone who has similar ailments of the spinal column needs to be especially careful when training with a wheel. Personally, this exercise once shackled me for three weeks, but at the same time I know that it was my own fault. That day I started the wheel without any preliminary warm-up.

Okay, I won’t scare you anymore with horror stories from personal experience, let me move on, so to speak, to the pleasant part. From today's article you will learn why a roller is needed at all, what muscles work besides the abs, what exercises there are with a roller for the abs, how to exercise correctly, how much and when.

What muscles work when training with a roller?

Based on the title of the article, we can confidently note main muscle, for the sake of which we actually take hold of the handles of the wheel - this is the press! In second place are the back muscles, the lumbar region is especially actively involved in the work. Third and fourth place are separated by legs and arms, and here you can’t definitely say what works more.

Some representatives fair half of humanity noted the high efficiency of the video for working out gluteal muscles. They say that after the wheel the butt becomes incredibly elastic and toned! I would like to draw your attention to the effectiveness of the video for lumbar region.

I personally know three miners – tunnellers – who consistently work out with a roller to increase the endurance of their lower back when carrying heavy loads at work (and the miner, like no one else, carries these heavy loads quite a lot during a shift). Working out your abs using a roller is not as easy as it might seem from the outside. There are moderately difficult exercises, and there are especially difficult ones. I’ll start, perhaps, with the easiest ones, and gradually move up to the heaviest ones.

When straightening, inhale; when bending, exhale. That is, forward movement is accompanied by inhalation, backward movement by exhalation. And nothing else, this is very important!

Before you start working with the wheel, you MUST... It is especially important to pay attention to warming up the spine. Do it rotational movements with your hands, twist your lower back, jump rope. The main thing is that when you start training with the wheel, your joints are stretched and your body is warmed up.

How to properly practice with a roller?

Dress in comfortable clothes that do not restrict movement. Place a soft rug on the floor under your knees, you can use a towel, a small blanket, etc., etc. Very important point: If you are about to start training with a roller for the first time, I hasten to warn you about the possible consequences.

The soreness after training with the wheel is simply extraordinary; even well-trained people the next day the abdominal and lower back muscles hurt so much...

In short, you need to learn this exercise smoothly and gradually, in no case do the spinning immediately from a standing position, only from your knees. And then, with light loads. For the first time, two sets of repetitions of 8–10 will be enough, and with subsequent training you can gradually increase the pace.

Benefits of an ab roller

If you want to buy some multifunctional inexpensive exercise equipment for home, then the roller will suit you like no other. Yes, big shoulders you won’t be able to pump it up, but you will be able to maintain a beautiful, sculpted, and most importantly proportional body with a strong back and elastic abs. Tempting?

In addition, an ab roller will help you lose weight. overweight, because when performing the exercise, almost all the muscles of your body are involved. Yes, and mastering the technique is not at all difficult, a few training sessions with the wheel and you already master the technique by 95%.

In fact This exercise machine alone is enough to keep your body in shape without going to the gym.. Of course, a gym is much better, but not everyone can afford to find the money, time and desire to attend GYM's. This video comes in very handy for these people!

Exercises with a roller

Now we get to the most interesting part. with the help of a wheel you can do so many different things that even a standard press bench will be jealous. True, it will be very difficult at first, but over time it will become easier and easier.

Exercise from knees to half amplitude

This is probably the most simple exercise with a roller. And this is where you need to start getting acquainted with this simulator. The essence of the movement is as simple as five Soviet kopecks: you put the mat under your knees, which I wrote about above, grab the handles of the roller with your hands, and roll it back and forth 10–15 times.

Throughout the entire exercise, you firmly press the roller with your hands to the floor. Although, strictly speaking, it won’t work out any other way. You need to straighten not as much as possible, but as shown in the image. Your arms can only be slightly bent at the elbows. The back is straight. The distance between the legs is 15–20 centimeters.

Exercise from the knees to the full amplitude

Similar to the first, only with a number of amendments. You move forward with the roller as far as possible, at the end point we try to stretch out as much as possible. You can freeze in this position for a few seconds and then return to the starting position. The back is also flat.

Exercise from a lying position

This is kind of a reverse exercise from the previous one. Lie on your stomach, stretch your arms forward as far as possible. There you grab the handles of the roller, inhale, and as you exhale, you begin to pull the roller towards you until you reach a kneeling position. Then, as you inhale, you straighten up. After straightening up, you can relax a little, and then do the next repetition.

Squatting exercise

Squat down with the roller in front of you, and from this position, while inhaling, begin to move forward. You need to move forward until your body is completely straightened. After this you need to return to the starting position.

Lateral exercises

This exercise targets the oblique abdominal muscles. Sitting position on the fifth point, legs straightened. Place the roller to your left and begin to push it to the left with your hands. You do a certain number of times for one side, and then, moving the roller to the right, do the same for the other.

Exercise from a standing position with a limiter

You should start with this version of the exercise when sitting already seems too weak. Stand in front of a wall at a distance slightly greater than your height. Bend over, legs straight, roller in front of you. Take the roller with your hands and push it until the roller hits the wall. Then start moving backwards.

Exercise from a standing position

Perhaps this is the most difficult exercise, which should only be attempted after mastering all the previous options. You bend over, your legs are straight, you begin to put pressure on the roller and straighten up until your chest touches the floor. At this point you need to freeze for 1-3 seconds. After this, you return to the starting position.

Number of approaches and repetitions when working with a roller

We take the standard number of approaches 3–4, the number of repetitions should range from 10 to 20. We move on to more difficult exercise after you manage to do 4 x 20 in a less difficult one.

When training with an ab roller, you should always keep your back straight, perhaps even slightly rounding your back. The main condition is that there is no deflection of the lower back, this will remove the load from the joints;
You need to start moving slowly, and the entire movement of the roller should be controlled. You should not allow the roller to move forward on its own, this can cause injury;
To make it easier to train, you need to eat an hour and a half, or even two, before training. It is also advisable not to drink water for the next hour. Fulfilling these conditions will allow you to do the exercise with an empty stomach.

Exercises with video clip

Everything that I didn’t finish in the article can be seen in the videos I found:

Well, that's probably all. Today we have discussed a very effective, but at the same time traumatic and difficult exercise.. You need to approach exercises with a wheel carefully, but if you do everything correctly, use a progressive method of loading, then this exercise will certainly reward you with strong abs and toned muscles. I’ll be honest: while I was writing an article about exercises with a video clip, I wanted to find my video and start practicing.

I wish you success in sports, good health and equally strong abs.

Sincerely, Vitaly Okhrimenko!

3 comments on ““Exercises with a roller for the press - hitting the fat deposits with the wheel””

Cool exercise machine... but for some reason it gives me a headache in the back of my head... I realized that when I go down I tense up and this makes my head hurt... probably it’s not for me

Today I bought an ab roller. As Anya writes, she has a headache from exercise, thank God nothing hurts me and I approached this type of exercise prepared. Since before that I was doing 1.5 Nordic walking, exercise bike and other types of exercises. I would really like to know energy consumption taking into account time, weight, height and age.

The video is super, in three months daily activities, minus 12 cm at the waist!!!

Among the huge variety of devices for practicing at home, there is a place for such a tool as gymnastic roller. With it you can pump up your abs and strengthen your back, as well as work out well top part torso. You can read about what exercises you can do with this device in our article.

What is a gymnastic roller?

A gymnastic roller can be called another useful piece of equipment designed to keep a person’s body in good shape. With it, your figure will become more toned, and your strength and health will increase. The cost of such a device is extremely low, within 400-800 rubles you can buy a completely convenient and practical model that will serve you for a long time.

A gymnastic roller looks like one or two wheels connected to each other, on the sides of which there are handles that must be grasped when performing movements.

A gymnastic roller is considered to be strength trainer, which can be used at home or in sports center. This device is quite easy to use if you have some training and regularly engage in sports training.

The gymnastic roller is very attractive for home purposes, since it does not take up much space and can easily fit in a closet. The roller will allow you to work out your muscles abdominals, pull up shoulder muscles, as well as the muscles of the lower leg and thigh.

Note

You will discover the opportunity to strengthen your back and chest muscles, all with the help of one machine!

With the help of such sports equipment, you can pump up seductive six-pack abs, if, of course, you devote the proper time to exercise. When working with a roller, a lot of muscle groups, which affects the general condition of the body. Before exercising with an apparatus, be sure to do some stretching exercises and do a short warm-up.

If you are new to sports or have not been involved in sports for a long time, then at the beginning it will be quite difficult to work with the roller.

Unprepared people should learn simple exercises and wait until the muscles become stronger. After this, you can move on to more complex exercises.

However, there is no need to try too hard, since the load on the lower back and spinal muscles is quite high.

Not everyone is recommended to use a gymnastic roller. In particular, if you have a vertebral hernia, exercises with this apparatus should be avoided. If you ignore this recommendation, there is a risk of extremely unpleasant consequences.

There is no need to handle the apparatus for people who often experience painful sensations in the lumbar region of the back. By strengthening your back with the help of other exercise machines, you can gradually move on to training with a roller, but only when you really prepare your muscles for such intense work.

What types of gymnastic rollers exist?

Let's look at the main models of gymnastic rollers that you can find in modern sports stores.

Rollers with handles that follow the contour of the hand. With such devices, training becomes more comfortable, but if you are an experienced athlete, such a detail is unlikely to attract your attention.
Models with rubber wheels. Rubber-coated wheels prevent one or two wheels from sliding. The contact with the floor is higher and the noise level is lower.
Gymnastic roller for lower abs. This is enough a new version a projectile that allows you to work out your lower abs. This item is equipped with special fastenings for the legs. You just need to lower your feet into special fastenings and rest your hands on the floor.

Where to start exercising with a gymnastic roller?

When starting your first workouts with a gymnastic roller, adhere to the following simple rules:

Do a joint warm-up first.
Start the first exercises on your knees, without straightening your body completely. For support, you can use a wall, against which you should rest your heels. Try to perform 10-15 extensions in 2-3 approaches. Each time, try to slightly increase the range of motion.
Gradually, over and over again, increase the angle. Thus, each time the exercise will be more difficult. However, you should not immediately “rush” and train at full strength. You should move to the next level only when you understand that you can handle the previous stage quite easily.
When training does not cause discomfort and you feel light, stop leaning against the wall. Having passed this important stage, you can diversify the exercises and start working on the oblique abdominal muscles, broad muscles back and lumbar region. To do this, straighten your body not only straight, but also to the right and left. It takes quite a long time to consolidate this stage.
Move to exercises that focus on your feet rather than your knees. Make sure your pelvis is pulled up. Train your breathing, when straightening your body, inhale and hold your breath, when bending, exhale.
Try stretching your arms with a roller. To do this, sit down on the floor, take the roller behind your back with both hands so that your palms are directed towards the floor. Make light jerks and exhale, go down slowly and smoothly, your hands should move away until your back is on the floor. Elbows should be straight.

A few more exercises with a gymnastic roller

Now we will tell you in more detail about the basic exercises with a roller, which you can perform at home on your own without any additional support or assistance.

Sit down on your knees, pick up a gymnastic roller and place it on the floor so that your arms are straight. After this, lean on the roller and begin a smooth movement forward while simultaneously lowering your body down until your chest touches your hips. After this, return to the starting position and start the movement again.
Lie on your stomach and pick up a gymnastic role j. Place it in front of you with your arms barely bent at the elbows. Start the movement by pulling the machine towards you, arching your back well. Your hips should not leave the floor during the exercise. The roller must be moved as close to you as possible. When you reach the maximum point, you should linger at it for a couple of seconds and return to the starting position. You can do 8-10 repetitions of this exercise.
Take the starting position: sit down on the floor, straighten your back, point your legs forward without bending your knees. Place the roller on your right side. Place your straightened arms on the roller and, leaning on it, bend to the right side with it until your chest touches the floor. After this, you should return to the starting position and move the roller to the left side. Do the same. Do 10 sets on each side. This exercise will allow you to perfectly pump up your oblique abdominal muscles.
Place your feet shoulder-width apart without bending your knees. Place the exercise machine in front of you and lean against it so that your arms are straight. Move forward smoothly without sudden movements. The maximum point will be full straightening and “freezing” in it for 2-3 seconds. After this, slowly return to the starting position. Repeat 10-15 times.

Training with a gymnastic roller will allow you to improve your body. Isn't this what every girl dreams of? However, do not get too carried away with this device, otherwise you will overdo it and your body will no longer be so attractive in the eyes of men. The roller is affordable and always available in sports stores, so you can buy it quickly if you haven’t already!

Source: http://odnatakaya.ru/uhod-za-telom/gimnasticheskiy-rolik.html

Gymnastic roller

Not long ago the topic was raised: “How to pump up at home?” Continuing this topic and supplementing it with new exercises, in this article I would like to talk about such an excellent device for training at home as gymnastic roller, as well as in what exercises it is used.

Gymnastic roller- This strength trainer, intended for use both at home and in fitness rooms. This is a very convenient exercise machine that does not take up much space because its design is quite simple and it is not large in volume.

Using a gymnastic roller, you can effectively pump up your abdominal muscles, and also tighten the muscles of your shoulders, outer thighs and calf muscles. It helps strengthen the back muscles. In particular, the muscles of the chest and back are heavily loaded.

It’s not for nothing that exercises with this simulator were included in the list best exercises on the press

Therefore, if you want to pump up your abs to six-pack abs, you need to include exercises with this equipment in your routine. training program. While performing the exercise with gymnastic roller, a fairly large number of muscle groups are involved.

It will be very effective at the beginning of a workout, as it will help warm up your body and prepare it for the workout itself. Therefore, it will be very useful to include this exercise in the list of stretching exercises and in the warm-up itself before training.

The disadvantage of this simulator is that it is quite difficult for beginners or cannot be performed at all.

For unprepared people, it is best to start with simple exercises, and when your muscle corset gets stronger, you can start doing more difficult exercises associated with a gymnastic roller too.

When performing, you cannot overdo it too much, because there is a static load on the back muscles and lower back.

If you are a beginner, you can use a gymnastic roller in your training, just making the exercises with it a little easier, namely, the starting position can be done starting from the knees, as shown in the picture.

Gradually, you will be able to complicate the exercises and stand on your toes.

In order to move from the starting point, there is a simple scheme: do not be lazy and do the exercises, gradually increasing the load in the form of increasing the number of repetitions.

The most important

The main exercises where a gymnastic roller is used are aimed at pumping the abdominal muscles. It is also very important correct breathing. Improper breathing can significantly reduce the effect of the exercise.

Let's move on to the exercises themselves:

Exercise No. 1

Kneel down, take the gym roller and place it on the floor, arms straight. This will be the starting position. Next, we lean on the machine and begin to move forward; while moving, we simultaneously lower our torso down until the chest touches the hips. Then we return to the starting position.

Exercise No. 2

Starting position – lie down on your stomach, take a gymnastic roller in your hands, hold it in front of you with outstretched, slightly bent arms.

We begin the movement by pulling the roller towards us, arching our back, without lifting our hips off the floor. The roller should be moved towards you as much as you can.

When you reach the peak point, stay there for 2-3 seconds and return to the starting position. Number of repetitions: 8-10 times.

Exercise No. 3

This exercise is very similar to exercise number one. The only difference is that it is performed at the moment when your chest touches your thighs, you should fixate at this point for 3 seconds and then smoothly return to the starting position.

Exercise #4

The next exercise is quite peculiar, and is performed in this way: starting position - sit on the floor, straighten your back, legs pointing forward, do not bend your knees.

The roller should be placed on your right side, then you need to put your straight arms on the roller and, pressing, bend to the right side along with the roller until your chest touches the floor. Then return to the starting position.

Helpful advice

Once completed, move the roller to the other side and perform the same movement. You should perform 10 repetitions on each side. As one might understand, the oblique abdominal muscles are pumping.

Exercise #5

Starting position – place your feet shoulder-width apart, do not bend your knees. Taking a gymnastic roller, place it on the floor in front of you. After placing emphasis on the machine, your arms should be straight and smoothly move forward. The best peak point will be when you are fully erect, hold this position for a couple of seconds, return to the starting position.

You can also perform exercises with a gymnastic roller in supersets.

At home, a gymnastic roller is an excellent addition for strength training. You can buy it literally anywhere where sporting goods are sold. Buy a gymnastic roller Anyone can afford it, since its price is not high.