A small gymnastic wheel for big changes in your figure. Gymnastic wheel - exercises and their effect Exercise with a wheel what muscles work

An ab roller is a sports equipment that has quite a simple design. It consists of a handle divided into left and right sides by a wheel, which is located in the middle, making it as comfortable and convenient to hold with both hands. The simplicity of the device does not mean that it has low efficiency.

Exercises performed with a roller pump up the abdominal, back and triceps muscles well. This is only true when the execution technique is followed. Training with a roller is highly effective, and for most exercises you need to be a fairly experienced athlete.

Sports equipment must be such that it supports the body well and allows it to move backwards and forwards without jerking. A gymnastic rigid roller has a device that allows you to exercise on a tile or mat without making intermittent movements. The device, which has a double wheel, has a wide base and distributes the mass as evenly as possible.

It is recommended to choose a wheel so that it maintains its stability under the weight of the athlete while rolling. For beginners, I find it easiest to work with rollers that have two parallel wheels or one, but quite wide one. To achieve good stability, you must choose a rubberized wheel. It is stable on absolutely any surface. The device should have ergonomic handles made of foam.

This material allows you to firmly hold the wheel and maintain balance well. There are designs equipped not only with handles, but also with pedals. Such versions of rollers help to diversify the set of exercises performed using this sports equipment. The handles must fit snugly on your palms, and the pedals help support your feet without any slipping.

Ab roller exercises require good preparation. Without well-developed muscle mass, it is impossible to provide adequate support for body weight when doing rolling. The use of the roller forces the body to move, and the spine is stretched during the entire movement. This poses a challenge for the deep-lying spinal stabilizers and the rectus abdominis as well as the transverse abdominal muscles.

This impact makes the roller an ideal device for pumping sculpted and strong abdominal muscles. The movement also uses the auxiliary muscles of the hips, shoulders, latissimus, and triceps. They are responsible for stabilizing the body from the shoulder girdle all the way down to the toes, which allows you to maintain balance when the wheel rolls under the body.

9 Ab Roller Exercises

You should work with the device from a simple plank, but with support on a roller wheel, and only then move on to more complex ones, that is, when you have complete confidence that you can move on to exercises that involve the knees, and only then to a full roll and other more complex variations. An absolute beginner can work with a fitball first.

The plank performed with the help of a wheel strengthens the stabilizing muscles and also helps to get a feel for how to properly hold the roller and balance.

Technique:

• get on all fours in front of the gymnastic roller;
• grasp the handle with both hands, palms pointing down;
• the torso is raised to a plank position, and then straightened in one line from the head to the very heels;
• the body is held in constant voltage and hold the position for 30-60 seconds.

Do three to four repetitions.

This is the next most difficult exercise, which allows you to move to a new level of difficulty. At first, rolling from your knees is best done with a folded towel or flat pad underneath.

Performance:

• kneel down, grab the handles and stretch out your arms;
• to avoid arching the lower back, tense the abdominal muscles;
• roll forward slowly as much as possible;

It is best to extend your arms as far forward as possible so that your chest is slightly higher than the floor surface. If this is difficult to do, then lower them halfway. The number of repetitions ranges from five to ten times.

It is best to start doing the exercise with small ranges, increasing progress gradually. Each athlete chooses the optimal rental length for himself. You need to move until you are able to return back by using your abdominal muscles.

This is another option for beginners, allowing you to perfectly maintain both the fixed length of the video and the pace of the training. Using the wall as a focal point. It is recommended to roll rather slowly.

Execution:

• stand about a meter from the surface of the wall;
• roll from the knees so that the roller comes into contact with the wall;
• return to their original position.

Do from five to ten repetitions.

Performing a full roll with a roller is an exercise of increased difficulty, but with a wide stance it is much easier to do. When the exercise is mastered, the position is changed, narrowing the distance between the legs, until a full roll is completed.

Performance:

• legs are placed shoulder width apart, bending at the waist, and then grasping the handle of the roller lying on the floor;
• keep your back and arms straight and roll forward until your torso becomes horizontal to the floor surface, rest your feet on your fingers, similar to push-ups;
• the wheel is rolled back towards the legs and again bent at the waist to return to the starting position.

Do from five to six repetitions.

When rolling from the knees in a wide stance is mastered, they move on to full rolling, but with a narrow stance. The exercise allows you to effectively use the muscles of the whole body and involves the muscles of the shoulders, back, abs, and arms.

The next option after the frontal exercise is the oblique roll. The main emphasis in the exercise is on the oblique muscle groups of the abdomen.

Execution:

• get down on both knees and grab the handles;
• but, instead of straight movement, they begin to roll forward, and then turn at an acute angle (45 degrees), completing the exercise in this direction;
• return to the starting position, and then slowly roll at the selected angle to the right.

Do about five or ten repetitions.

This rental is a complex version of the frontal. The weight is held by the hand on the roller. The main advantage of this exercise is the creation of additional tension on the stabilizer muscles. Initially it is quite difficult, so you should not start with the full version. It is better to practice rolling from your knees first.

Performance:

• kneel down or stand directly in front of the roller, depending on whether they are practicing or working;
• bend at the waist, and then grab the handle with one hand;
• slowly move forward, focusing on the muscle groups of the body;
• return to their original position.

Do from three to five repetitions. When rolling, make sure that the body does not tip to the side. To maintain balance, you can stick to the floor surface with your free hand.

On one leg

It is a more complicated version that requires great strength from the stabilizer muscles. You should proceed to this exercise after mastering a full roll on two legs.

Execution:

• stand directly in front of the projectile;
• bend at the waist and grasp the handles of the wheel;
• keep your back straight, and extend your arms and roll them forward;
• return to the starting position, standing on one leg and bending at the waist again.

Do about five to ten repetitions.

This variation of rolling requires the use of a roller, which is equipped with special pedals for the feet, since rolling is carried out not with the hands, but with the lower limbs. This exercise works the arms, shoulder girdle, obliques and abdominal muscles.

Performance:

• the feet are secured in special pedal devices and stand in a plank position, holding the arms straightened at the elbow joints under the shoulders;
• roll the wheel using the legs so that both knees move towards the chest, holding the upper part motionless;
• straightening knee joints until they return to the plank position.

This variation engages the stabilizing muscles and obliques.

Execution:

• the feet are fixed in the pedals and stand in a plank position, arms extended in front of the shoulder joints;
• the wheel is rolled with the feet and moved to the right elbow;
• return to plank position and roll to the left.

Perform eight to twelve repetitions.

This variation resembles a fold, but the legs are kept straight:

• the feet are also secured in the pedals and stand in a plank position, arms extended under the shoulder joints;
• engage the muscle groups of the body and slowly roll the roller wheel to the top, bend at the hips, lifting the gluteal muscles upward;
• roll the roller to its original position.

Do from eight to twelve repetitions.

The abdominal roller may seem quite simple to use, but it requires serious effort from the athlete, and, most importantly, well-developed muscle groups of the body, since they are activated during the roll.

If exercises are done incorrectly, the excessive stress placed on the back muscles and hip flexors increases the likelihood of injury. They are not recommended for those people who have problems with intervertebral hernia or lower back.

To comply correct technique to avoid injury when working with the roller, you should follow several rules:

• always check that the movement is carried out with the help of a wheel, and not due to the movement of a mat located on the floor;
• do not bend in the lower back and do not allow the body or knees to touch the floor surface;
• always keep your back, legs and arms straight;
• do the rental, regardless of the degree of difficulty, slowly, increasing progress gradually;
• reduce the range of motion if there is pain in the shoulder girdle;
• concentrate all your attention on the abdominal muscles.

A proper ab roller workout involves maintaining a slow speed. When the back begins to sag, it means that the ride is either done from the knees or the length is shortened. Keep your head in a neutral position and keep your chin slightly tucked in to help protect your neck and lower back.

It is recommended to perform exercises with a roller after a good warm-up, since they immediately put an intense load on the muscles of the whole body. At the end of the training, do a cool-down, that is, a good stretch. Beginners should use the wheel twice a week, and only then increase the number of training days with it to five times. This also applies to repetitions. You need to start with two or three, and then increase the pace.

To perform some exercises, you should purchase special sports equipment. Some of them also involve the use of a person’s own weight, but at the same time, efforts are redirected to certain muscles of the body to increase the effectiveness of the exercise.

Gymnastic roller- sports equipment, which is very popular due to its accessibility and special performance qualities.

What is

The sports equipment in question has a fairly simple design, which consists of the following elements:

• wheels;
• a handle that acts as a central axis;
• often a bearing;

The design consists of an axle that runs through the center of the wheel. At the same time, the wheel is located strictly in the middle of the axis in all planes, which ensures balance during training.

As a rule, other main structural elements The sports equipment in question does not have a classic version; it differs only in the type of material used in manufacturing and decorative qualities.

Kinds

Ab rollers can be used to achieve specific results by both beginners and professional athletes.

It should be noted that there are several types of rollers:

1. With a pair of wheels or one.
2. With return mechanism.
3. With pedals.
4. With a shift in the center of gravity.
5. In the form of a trimmer, which has a tensioner.

Each of the above videos has its own special qualities and can be used to achieve your goals.

First, let's look at the version with a return mechanism. It has a special design that makes it easier to return the body to its original position when performing the exercise. This nuance determines the reduction in load on the lumbar region.

Beginners purchase it for the following reasons:

1. It is possible to avoid increased load on the body with poor preparation at the time of training.
2. You can master the technique faster and learn how to perform it correctly in compliance with the technique.

Suitable exclusively for beginners and those who have problems with the lumbar region. The cost of this version ranges from 500 to 700 rubles.

The number of wheels also affects how the exercise will proceed.

When considering such a classification, we note:

1. If there is one wheel, it is quite difficult to maintain balance while performing the workout. However, this also involves the activation of stabilization muscles.
2. Two wheels make the structure more stable, and it becomes easier to maintain balance, but at the same time the stabilization muscles work less. Therefore, this type of execution is used by beginners.

Price and design

The cost of a regular gymnastic roller, with one or two wheels, varies from 200 to 500 rubles.

The shifted center of gravity makes training somewhat more difficult, since in order to roll the wheel, you need to apply a certain force. That is why rollers with a shifted center of gravity are purchased by trained professionals who know how to perform the exercises correctly.

The cost of this video is from 300 to 500 rubles.

There is a model that has pedals. It is used when it is necessary to place stress on the legs. The presence of pedals in the design does not significantly increase the cost of the model; it can be purchased for 700-1400 rubles.

The most interesting design option is a projectile with a trimmer.

It has the following structure:

1. Double wheel allows you to better maintain your balance.
2. A flexible cable is attached to the axle, which can stretch under force.
3. At the time of training the opposite end of the cable is attached to the legs.

The design in question is intended for professional users, since a large force is created when the cable is tensioned. There are options that have tension cables for each arm separately. The cost of this video varies from 800 to 1500 rubles.

A set of exercises with a roller for all muscle groups

There are 3 main types of exercises, which are classified according to the degree of preparation:

1. For newbies. We kneel down and take the roller in our hands. We rest the gymnastic roller on the floor and begin to move forward until the body becomes almost parallel to the floor. Then we go back up. In this case, the load from the back is compressed due to the fact that the exercise is performed on the knees.
2. For the experienced. Starting position – feet shoulder-width apart, bent in half, touching the floor with the roller. We begin to perform the exercise, straightening up until a right angle is formed between the body and legs. Having lingered at the lowest point, we return to the starting position.
3. For professionals the previous position is slightly complicated by adopting a different starting position. In this case, we lie on our stomachs, our toes should rest on the floor, we twist using our abdominals and back muscles, and then return to the starting position.

Recommended number of repetitions: 9 for the first, 6 for the second and 3 for the last exercise. The number of approaches is up to 5. At the same time, at the time of rest, which should last no more than 5 minutes, you should either perform another exercise to keep the body warm.

A large number of repetitions can have a negative effect on the lumbar region, while a smaller number may not give the desired effect.

When performing all three exercises, the load is exerted to varying degrees on the following muscle groups:

1. Internal and external abdominal muscles. This exercise allows you to make your abs more prominent and your stomach flatter. By training the internal muscles, you can achieve a similar result.
2. Tendons and ligaments become stronger. At the time of performing strength exercises, this will be useful, since the likelihood of injury is reduced.
3. The lumbar region is well worked out, rectus dorsi muscles. Also, the load goes to the latissimus dorsi and deltoids.

That is why the training in question with ordinary sports equipment, at first glance, should be included in training.

Pros and cons of rollers

The advantages include:

1. Simple and inexpensive design.
2. You can do workouts at home.
3. Muscles are being worked on, which are rarely used when performing other exercises.

The disadvantages include the fact that people with poor physical fitness often cannot carry out the training; there is a possibility of injury if the exercises are performed incorrectly, for example, a sprain of the lumbar region.

The level of training and age cannot be considered obstacles to the implementation. However, the degree of preparation should still be taken into account to select the most suitable version of the sports equipment in question.

Beginners should pay attention to the version with a return mechanism, professionals - with a shifted center of gravity or streamer.

Result

The gymnastic roller is designed to improve results in the development of abdominal muscles. That is why it is worth considering that it is worth performing other exercises to get the best results.

Within a month, people with training may notice an improvement in the relief of the abdominal muscles. The result, as a rule, depends on the level of training and the correctness of the training.

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?

The 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, for many, long exercises with this apparatus are not only difficult, but even seem unrealistic. 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 the starting position, exhale it. 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 the 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. Place the handles of the wheel under your feet and 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 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 Nowadays you rarely find a person who has a similar equipment for training the whole body at home. Yes, you heard correctly - for a full body workout. Although in Soviet time 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 overall 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 a standard exercise - rolling a 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. At first, 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 receives quite a large load, because it is responsible for bending the body, and when lowered, 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 exercise on the legs (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 “older muscles” near which they are located. That is, if a nearby large group of muscles tenses strongly, then they will also 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. There are also skeletal muscles that also work quite well during this exercise. Typically, the roller allows you to train these muscles, although it is very difficult to achieve such an effect with conventional exercises with free weights or with your own weight.

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.

Sporting goods stores, fitness rooms and “rocking chairs” today are ready to offer their visitors exercise equipment that amazes with its versatility and dimensions. Against their background, a simple and compact gymnastic wheel, “inherited” from parents, looks very unprepossessing. However, the mother’s figure, despite her age, is attractive and slender, and the father can still boast of sculpted muscles. So does the effectiveness of training devices depend on their complexity?

The design of a classic gymnastics roller for the press is simple: a small-sized wheel equipped with an axle and handles.

But not every beginner is able to immediately perform the entire set of exercises. Therefore, depending on the fitness and endurance of the athlete’s muscles, the appropriate model of the simulator is selected from a wide range of sports equipment.

Features of exercises with a fitness wheel for beginners

the first classes are difficult for beginners, so it is recommended to do 3-4 approaches

Which ab roller to choose and how to prepare the musculoskeletal system, heart and lungs to perform a full set of exercises? A correctly selected exercise machine model will help avoid injuries:

1. Roller with two wheels. A stable design will help you quickly master the principles of training without distractions on maintaining balance and coordinating movement.
2. Roller with return mechanism. It will also help to avoid overload. The mechanical forced return of the wheel to its original position greatly facilitates the athlete’s task and reduces the load on the lumbar spine.

An important element is proper breathing. But The main attention should be paid to training with an incomplete range of motion: This is how muscle strength and endurance develops without overstraining and pain.

The catch lies in the constant monitoring of holding the projectile along the entire trajectory of movement.

An athlete who is not strong enough or is in a hurry to get results will ride it too far or miss it. As a result, the oblique muscles of the abdomen, the lower back will suffer, or the intervertebral discs will shift.

Exercises for Beginners

your back should be straight, do not arch in your lower back

Kneel with your feet against a wall or other stationary support. Place the wheel in front of you and, leaning on the handles with straight arms, slowly move it forward. Bend your torso, trying to touch your chest to the floor. If possible, stay at the end point for a couple of seconds. Smoothly return to the starting position. Perform 3-4 sets of 8 to 10 each. The number of repetitions can be increased to 15 as training progresses.

How to learn to work with an ab wheel (video lesson):

Advanced ab roller workout

exercises with double wheels and tension bands significantly increase the load on all muscle groups

Alas, our body is created in such a way that it most steadfastly resists our desire to be slim and fit. That is why every effective exercise aimed at correcting problem areas is so valued.

For men

Of course, by combining this simulator with an ever-increasing weight, you can increase muscle volume. Slow execution of the program will allow you to achieve steel with beautiful “cubes” on the appropriate simulator:

1. With 1 wheel and shifted center of gravity.

Scrolling the wheel of this apparatus requires considerable effort, which is only suitable for experienced athletes.

2. Trimmer with tensioners.

Moving the double wheel of this projectile is complicated by the tension of the cords attached to the legs. It is possible that the tensioner is equipped with a roller for each arm separately.

3. With the Assist System mechanism. The internal system increases the load due to additional resistance.

For women

the unusual arrangement of the handles increases the load on the abs

Fast and dynamic movements with a suitable model will help you get a flat stomach and lose extra pounds:

1. With 1 wheel and classic handle arrangement.

This design requires average physical fitness and certain skills.

2. With side handles arranged like bicycle pedals.

Diversifies the program, increasing the load on the shoulder girdle and abs.

Exercises

When performing, it is extremely important to tense your abs and buttocks, keeping your arms straight and your back without bending.

Take a position lying on your stomach with the roller in outstretched arms. Slowly arching your back so that your hips do not leave the floor, roll it towards you with straight arms. After pausing for 2-3 seconds, slowly return to the starting position. Do 3-4 approaches. The number of repetitions increases from 8 to 15 as training progresses.

Sit on the floor, keeping your back and legs straight. Lower your straight arms onto the roller located at your right hip. Roll it to the right until your chest touches the floor. Come back and repeat the bend 10 times. Move the roller to your left thigh and repeat 10 times, moving the roller to the left.

The transition to the most difficult exercise is possible after a long study of the previous ones. Stand in front of the wheel with your feet shoulder-width apart. Leaning on it with straight arms, roll forward without bending your legs. Touching your chest to the floor, fix the position for 2-3 seconds. After doing the exercise in reverse order, take the starting position.

Anatomy of exercises with a gymnastic wheel

during exercises, the load is distributed to the muscles of the abs, shoulder girdle, arms, back and hips

It is believed that this one is simple The sports equipment belongs to the category of exercise equipment for Pilates and cardio training. Indeed, its use helps to burn extra pounds and maintain muscle tone, develop their strength, endurance and give noticeable relief.

First of all, straight and oblique beams of the anterior abdominal wall are worked out. The payload also falls on other muscles:

• Major, minor and serrated pectorals.
• Respiratory muscles.

Girls with broad shoulders and developed arm muscles should not focus on power models of the exercise machine: a large load falls on the muscles of the shoulder girdle and, including the muscle fibers of the forearms, and.

• Superficial and deep back muscles. Loaded depending on the range of motion.
• Gluteus maximus. Involved statically, i.e. does not increase in volume.
• The anterior surface of the thigh and lower leg.