Gymnastic video: photos, basic exercises, how to do it right, reviews. Great exercises with a steel press roller

Sporting goods stores, fitness rooms and "rocking chairs" today are ready to offer their visitors exercise machines that amaze with their versatility and dimensions. Against their background, an unpretentious and compact gymnastic wheel, received "inherited" from their parents, looks very unsightly. Nevertheless, the figure of the mother, despite her age, is attractive and slender, and the father can still boast of relief muscles. So does the effectiveness of training devices depend on their complexity?

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

But not every beginner is able to immediately complete the entire set of exercises. Therefore, depending on the fitness and endurance of the athlete's muscles, an 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 lessons are difficult for beginners, so it is recommended to perform 3-4 approaches

How to choose a roller for the press and how to prepare the musculoskeletal system, heart and lungs to complete a set of exercises in full? Properly selected model of the simulator will help to avoid injuries:

1. Roller with two wheels. A stable design will help you quickly master the principles of training without diverting attention to maintaining balance and coordination of movement.
2. Roller with return mechanism. It also helps to avoid overloading. Mechanical forced return of the wheel to its original position greatly facilitates the task of the athlete 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 the strength and endurance of the muscles develop without their overstrain and pain.

The catch lies in the constant control over the retention of the projectile along the entire trajectory of movement.

Exercises for beginners

the back should be straight, do not bend in the lower back

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

How to learn how to work with a press wheel (video lesson):

Advanced Ab Roller Workout

exercises with a double wheel and tension harnesses significantly increase the load on all muscle groups

Alas, our body is created in such a way that it is, and most steadfastly resist 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 machine with an ever-increasing weight, you can increase muscle volume. To achieve steel with beautiful "cubes" will allow the slow execution of the program on the appropriate simulator:

1. With 1 wheel and displaced center of gravity.

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

2. Trimmer with tensioners.

The movement of the double wheel of this projectile is complicated by the tension of the harnesses attached to the legs. It is possible that the tensioner is equipped with a roller for each hand separately.

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

For women

unusual arrangement of handles increases the load on the press

Fast and dynamic movements with a suitable model will help to make the stomach flat and lose extra pounds:

1. With 1 wheel and classic handle position.

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 the press.

Exercises

When performing, it is extremely important to strain the press and buttocks, keeping the arms straight and the back without bending.

Take a position lying on your stomach with the roller in outstretched arms. Slowly bending in the back so that the hips do not come off the floor, roll it towards you with straight arms. After a pause of 2-3 seconds, slowly return to the starting position. Do 3-4 sets. The number of repetitions increases from 8 to 15 as you train.

Sit on the floor with your back and legs straight. Lower your straight arms to the roller located at the right thigh. Roll it to the right until your chest touches the floor. Come back and repeat the tilt 10 times. Bring 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. Having touched the floor with your chest, fix the position for 2-3 s. After doing the exercise in reverse order, take the starting position.

Anatomy of classes with a gymnastic wheel

during exercise, the load is distributed on the muscles of the press, shoulder girdle, arms, back and hips

It is believed that this simple sports equipment belongs to the category of Pilates and cardio training equipment. Indeed, its use helps to burn extra pounds, and keep muscles in good shape, develop their strength, endurance and give a noticeable relief.

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

• Large, small and serrated pectorals.
• Respiratory muscles.

Girls with broad shoulders and well-developed arm muscles should not focus on the power models of the simulator: 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.
• Big berry. Engaged statically, i.e. does not increase in volume.
• Anterior thigh and leg.

In order to make the body more toned and athletic, a fairly large number of different simulators and devices are used. Below you can find more information about who the gymnastic roller is suitable for, how to do the exercises correctly and what kind of device it is.

What does it represent?

The gymnastic roller is considered a power simulator. No additional training or tools are required to use it. And, what is most pleasant about it, is the possibility of using it at home.

Many people buy this simulator also because of its low cost. Outwardly, this is one or more wheels with handles on the sides.

In modern sports stores there is a large selection of different variations of this projectile. There are simulators with a reverse mechanism, with and without rubber pads, with a trimmer cable. And this is not the whole list of varieties of the video. How to choose the most suitable option?

You need to start by deciding on the number of wheels on the gymnastic roller. In a classic projectile, it is one, but you can find models where there are at least four wheels. What is the difference?

The more wheels the roller has, the more stable it is, which means it is easier to use. On one wheel, in addition to muscle tone, you also need to control the vestibular apparatus, so, according to reviews, a gymnastic roller should be selected depending on what results are needed. For beginners, it is recommended to take a projectile with a large number of wheels.

The second aspect worth paying attention to is the presence of a rubber edging. Those who purchase a simulator for home are advised to buy the projectile that has a rubber frame. Why?

1. Improves grip on the floor, which reduces the risk of injury from falls.
2. Reduces noise level.

The third thing you should pay attention to when choosing a projectile is the presence of a return mechanism. It is useful for beginners, but at the same time, the load on the muscles will be noticeably reduced. Moreover, if you decide that you need a return mechanism, analyze which one is more suitable for you - mechanical or electronic.

And the last thing the rollers can differ in is the center of gravity. There are models where it is displaced. This is not marriage. Such a simulator is not suitable for beginners, as it requires a certain physical preparation and skill.

Which muscles are targeted by the video

Of course, it is not enough just to know that there is such a wonderful simulator as a gymnastic roller. What muscles work when using it - that's the main question.

It all depends on what exercises you choose for yourself. What matters is how you do them. If you do everything right, you can achieve good results.

First of all, the wheel has a huge impact on the upper body - it's arms and shoulders. A huge effect is on the pectoral muscles and back.

More importantly, the middle part is involved just as much. Because of the tactics of working with this projectile, there is an enormous load not only on the lower back. The buttocks, hamstrings and quadriceps are actively pumped - these are the very “ears”. What can you say about the press?

For the sake of it, for the most part, they take the simulator. The lower press is most involved. However, the entire abdominal muscle is under the active influence of the simulator.

Thus, it becomes obvious that the gymnastic roller helps to make a beautiful and high-quality relief of the whole body. Exercises that are aimed at working with this simulator help get rid of flabbiness. They have an active influence on problem areas. And although it should not be considered that working with the wheel is easy, the result is worth it. Numerous reviews are proof of this. Let's consider some of them.

User Reviews

The gymnastic video has long been an indispensable tool for those who seek to find the perfect figure. Surprisingly, reviews about its use vary.

So, there are those who argue that the type of projectile does not matter. It is worth noting that such judgments are erroneous, because the more “gadgets” a simulator has, the easier it is to work on it. But there is another side of the coin - this is a reduced load on the body.

In general, if we talk about reviews, then there is one similar thought in them. The roller, unlike the same hula hoop, really works. The load is noticeable already at the first application, and the result is quickly tightened after the krepatura, which appears almost immediately.

How to start classes

Exercises with a gymnastic roller for beginners cannot immediately take place at a high level. Moreover, classes should begin in the same way as any other physical activity. How? With a warm-up that will engage and warm up all the muscles and joints.

The first exercises are usually started by kneeling. For convenience, many rest their heels on the wall. It is worth remembering that exercises with a gymnastic roller do not go in jerks. This means that all your movements are smooth and progressive. For the first workout, it is enough to perform 10-15 extensions in several approaches. Each movement should increase the range of motion.

As soon as you feel that the training is easy and stress-free, you need to move on to the next level. Some people start by giving up on the heel support. Such a seemingly small maneuver already makes the workout heavier and makes it more effective.

Some will object: but all professional athletes do exercises with a gymnastic roller in a prone position, similar to that needed for push-ups. Why are recommendations given above to do exercises from the knees? There is a good reason for this.

Why from knees

When the exercise is performed correctly, the person should come to a position completely parallel to the floor. To do this, you need the back muscles to be as strong as possible. Those who are just starting to practice with this projectile should be aware that their physical form is not good enough for the professional use of a gymnastic roller.

Starting to work out with this simulator from your knees, you not only provide yourself with more comfortable sports. This can serve as a guarantee that you will not get seriously injured.

Contraindications

Buying a gymnastic roller for the press is definitely a great idea. However, like any sport, this way to improve the figure and posture has a number of contraindications.

First of all, any exercise with a roller is strictly prohibited for pregnant women. Of the diseases that serve as a contraindication, it is worth noting:

• Intervertebral hernia.
• Hypertension.
• Fragility of bones and joints.

In other cases, you even need to buy a video.

Plank with roller

Many have already seen more than once how the classic plank is performed from the photo. The gymnastic roller complicates this task. How?

It is necessary not only to fix the body parallel to the floor for 30 seconds. It is important that the hands rest on the roller, thereby maintaining balance. The time is gradually increased to two minutes. By doing such a bar, you can see the result much faster.

Classic variant

This exercise will sound much easier than it will be performed. From a kneeling position, you need to roll the roller forward and return it to its original position. In this case, the wheel must be in front.

No one says that during the first exercise you need to achieve a result when the body becomes perfectly even and parallel to the floor. As mentioned earlier, you need to achieve this result very smoothly, without injuring your body. Therefore, you can do several approaches of two or three rollouts, gradually increasing the amplitude. Over time, the performance will become perfect, and the number of repetitions can increase to 10.

Effective exercise for legs, abs and buttocks

It is customary to understand that the gymnastic roller is rolled in front of you with your hands. But there are also exercises that show that you can use the projectile in a different way.

So, there is an exercise in which you need to stand on outstretched arms, and place your legs on the handles of the simulator. Now gently pull your legs up to your arms, keeping your balance on the wheel. The exercise is difficult, but effective.

Some more interesting options

Sit on the floor, put your hands behind your back and take the roller. Now, as in the classic version, roll out the wheel and return it to its original position. This exercise will tighten the muscles of the arms without increasing the shoulders.

The classic exercise can be modernized. For example, if you roll the roller not straight, but at an angle of 45 degrees, you can really work out the lateral muscles of the press.

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 the press and strengthen your back, as well as work out the upper body well. You can read about what exercises can be done with this device in our article.

What is a gymnastic roller?

The gymnastic roller can be called another useful projectile designed to keep the human body in good shape. With him, the figure will become more toned, and strength and health will increase. The cost of such a device is extremely small, within 400-800 rubles you can buy a completely convenient and practical model that will serve you for a long time.

The gymnastic roller looks like one or two interconnected wheels, on the sides of which there are handles that must be taken when performing movements.

A gymnastic roller is considered to be a power simulator that can be used at home or in a 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, because it does not take up much space and can easily fit in the closet. The roller will allow you to work out the abdominal muscles, tighten the shoulder muscles, as well as the muscles of the lower leg and thigh surface.

Note

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

With the help of such a sports equipment, you can pump up seductive cubes on the press, unless of course you devote proper time to classes. When working with a roller, many muscle groups are involved, which affects the general condition of the body. Before exercising with a projectile, be sure to perform 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 initial stages it will be quite difficult to work with the video.

Unprepared people should master simple exercises and wait for the moment when the muscles get stronger. After that, you can move on to more complex exercises.

However, you do not need to be too zealous, since the load on the lower back and spinal muscles is quite large.

Not everyone is recommended to use a gymnastic roller. In particular, in the presence of a vertebral hernia, exercises with this projectile should be abandoned. By ignoring this recommendation, there is a risk of extremely unpleasant consequences.

There is no need to deal with the projectile and people who often experience pain in the lumbar region of the back. Strengthening your back with the help of other simulators, you can gradually move on to roller exercises, 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 following 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. Rubberized castors prevent a castor or two casters from slipping. The contact with the floor is higher and the noise level is lower.
• Gymnastic roller for the lower press. This is a fairly new version of the projectile, which allows you to work out the lower press. Such an item is equipped with special fastenings for legs. You just need to lower your feet into special bindings, rest your hands on the floor.

How to start exercises with a gymnastic roller?

When starting the first workouts with a gymnastic roller, follow these simple rules:

• Do a warm-up beforehand.
• Begin the first exercises on your knees, without straightening your body completely. For emphasis, you can use a wall against which you should rest your heels. Try to complete 10-15 extensions in 2-3 sets. 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. It is worth moving to the next level only when you understand that you can manage the previous stage quite easily.
• When training does not cause discomfort, and you feel light, give up on the emphasis on the wall. Having passed this important stage, you can diversify the exercises and begin to work out the oblique muscles of the abdomen, broad muscles of the back and lumbar. To do this, straighten the body not only straight, but also to the right and left sides. It takes a long time to fix this stage.
• Switch to exercises with emphasis on the feet, not on the knees. Make sure that the pelvis is pulled up. Practice breathing, while straightening the body, inhale and hold the breath, while bending, exhale.
• Try stretching your arms with a gymnastic roller. For this purpose, sit down on the floor, take the roller behind your back with both hands so that your palms are directed to the floor. Make light jerks and exhale, go down slowly and smoothly, hands should move off until the back is on the floor. Elbows should be straight.

A few more exercises with a gymnastic roller

Now let's talk in more detail about the basic roller exercises that you can do at home on your own without any additional support and help.

• Sit on your knees, pick up a gymnastic roller and place it on the floor so that the arms are straight. After that, lean on the roller and start a smooth movement forward while lowering the body down until the moment when the chest touches the hips. After that, return to the starting position and start the movement again.
• Lie on your stomach and take a gymnastic role in your hands j. Put it in front of you on arms slightly bent at the elbows. Start moving by pulling the simulator towards you, bend your back well. The hips during the exercise should not come off the floor. The roller must be moved as close to you as possible. When reaching the maximum point in it, you should linger 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 on the floor, straighten your back, point your legs forward without bending your knees. Position the roller on your right side. Put straightened arms on the roller and leaning on it, bend to the right side with it until the chest touches the floor. After that, you should return to the starting position and shift the roller to the left side. Do the same. Do 10 sets on each side. This exercise will perfectly pump up the oblique abdominal muscles.
• Place your feet shoulder-width apart without bending your knees. Place the simulator in front of you and rest 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 that, slowly return to the starting position. Repeat 10-15 times.

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

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

gymnastic roller

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

gymnastic roller- This is a power simulator designed for use both at home and in fitness rooms. This is a very convenient simulator that does not take up much space because its design is quite simple and it is not large in volume.

With the help of a gymnastic roller, you can effectively pump the abdominal muscles, and also tightens the muscles of the shoulders, the outer surface of the thigh and the muscles of the lower leg. It helps to strengthen the back muscles. In particular, the muscles of the chest and back are heavily loaded.

No wonder the exercises with this simulator were included in the list of the best exercises for the press.

Therefore, if you want to pump your press to cubes, you need to add exercises with this projectile to the training program. During the exercise with gymnastic roller, a sufficiently 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 not at all.

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

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

If you are a beginner, you can use the gymnastic roller in your workouts, only slightly facilitating the exercises with it, 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 get up 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 an increase in the number of repetitions.

The most important

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

Let's move on to the exercises themselves:

Exercise #1

Get on your knees, take the gymnastic roller and put it on the floor, arms straight. This will be the starting position. Next, we lean on the simulator and start moving forward, while moving, we simultaneously lower the torso down until the chest touches the hips. Then we return to the starting position.

Exercise #2

Starting position - we lie down on our stomach, take a gymnastic roller in our hands, put it in front of us on outstretched, slightly bent arms.

We start the movement by pulling the roller towards us, bending our back, do not tear our hips off the floor. The roller should be moved towards you as far 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 #3

This exercise is very similar to exercise number one. The only difference is that it is performed at the moment when your chest is in contact with your hips, you should fix 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 point 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 bend to the right side with the roller until your chest touches the floor. Then return to the starting position.

Helpful advice

Once completed, flip the roller to the other side and perform the same movement. Perform 10 repetitions on each side. As you could understand, the oblique muscles of the abdomen swing.

Exercise #5

Starting position - put your feet shoulder-width apart, do not bend at the knees. Taking a gymnastic roller, put it on the floor in front of you. After focusing on the simulator, the arms should be straightened, move forward smoothly. The best peak point will be when you fully straighten up, lingering in 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 a great addition to strength training. You can buy it literally anywhere where there is a sale of sporting goods. Gymnastic roller buy everyone can afford, since its price is not high.

I welcome you all. I'm glad you checked out my blog. And today I will show you exercises with a press roller for women and men, of course, I will write them in detail, and you will also receive valuable recommendations. So, are you ready to learn? Is that why you came here?

general information

A gymnastic wheel, that is, a roller, a very effective simulator or projectile, call it what you want - the essence of this does not change. Thanks to him, you can literally work out the whole body, including not only superficial muscles, but also deep ones along with the joints. I wrote about this in my .

The wheel is a great addition to, but it can also be the main projectile of an entire workout or even a program aimed at developing strength, endurance, or gaining muscle mass. Therefore, if you still decide to train with this simulator, I am sure that you will succeed.

I note right away that the exercises below (some of them) can only be performed with a roller that has special fastenings for the feet. With the usual (where only the handles) you can’t do this. Therefore, I advise you to purchase it with mounts. Although the need for invention is cunning. You can purchase at Store Activism.

Abs Roller Exercises for Men

1. Rolling forward and backward. Get on your feet, roller in your hands. Lower the wheel to the floor. From this position, extend the body until it is fully extended. Do not touch the floor with your knees, stomach or chest - rely only on the wheel and feet. If you can’t do it in the first stages, you can replace it with the first female exercise until you get into condition.

2. "Swiss knife". The legs are fixed on the roller, the roller is on the wheel. You should rest your hands on the floor, taking the emphasis lying down ( , only with the roller on your feet). From this position, it is necessary to pull both legs approximately to the chest, bending the spine and torso (straining the abdominal muscles).

3. "Peak". The starting position is the same as in the previous exercise, but here it is necessary to bring the roller as close to the hands as possible. The legs should be straightened, the arms too, only your body in the lower back and abdomen should bend, thereby affecting the press.

4. Walking on your hands. Again, the starting position, as in the previous two exercises (the projectile is fixed on the legs). Remember how you walked on your hands in physical education classes at school, and your best friend held your legs? Here is the same thing, only in the role of the best friend of the video. It is necessary to move with the help of hands, but at the same time strain the press.

5. Rolling forward-left and forward-right from the knees. The name of the exercise speaks for itself - we kneel. The roller is initially located near them. Do a roll forward and to the left, come back, forward and right, back. Only the movement of the roller should not be in a straight line, but in an arc.

Why so little exercise, you ask? Believe me, these 5 exercises will be enough to pump up and if you do each of them in several approaches.

Ab Roller Exercises for Women

1. Rolling back and forth from your knees. Yes, this is a somewhat simplified form of the first exercise of the male complex, but no less effective. Roll back and forth from your knees, without lying on the floor and without touching it with your chest. If you have large breasts, wear a sports bra.

2. "Birch". The legs are fixed on the handles of the gymnastic wheel. Lie on the floor, arms along the body, palms on the floor. Perform pulling up the legs to the body, rolling the roller on the floor, and then raise the legs into the “birch”, lifting the pelvis off the floor. Hold on for two seconds. Return.

3. Walking on your hands in a semicircle. You continue to stand on your hands and with the wheel on your feet. From this position, begin to move to the left, stepping alternately with your hands, then to the right. In both directions it is necessary to move in a semicircle. The roller in this exercise should not move, it should spin in different directions, but in place.

4. Alternately pulling the legs to the chest. Place both hands on the wheel handles and keep your balance. Feet are on tiptoes. First, pull your right leg to your chest, tensing your abs. Then left, doing the same.

5. Lifting straight legs with a roller behind your back. Sit on the floor, straighten your legs, stretch your socks, and bend your back. The roller is behind your back, and you lean on it with both hands. Your task is to raise straight legs to a height of 50 - 60 centimeters from the floor, while driving back a distance of 15 - 20 centimeters. Don't drive the wheel too far.

In principle, if there is a desire, the female and male complexes can be supplemented with exercises from the opposite complex. I think you'll want to. It is so?

Conclusion

Well, how? Did you like the selected exercises with a press roller for men and women? Be sure to write your opinion in the comments - it is very important to me.

From myself I would like to recommend the course " PERFECT PRESS IN 30 DAYS”, in which you will find a complete abs workout program, as well as execution techniques, secrets and recommendations on how to pump up beautiful abs, like Hollywood actors.

Learn more about the course »»

I just have to say goodbye to you. Do not forget to subscribe to blog updates, and also share this article on social networks with your friends. All for now.

Sincerely, Vladimir Manerov

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The press roller has a simple device: two handles connected to the wheel. But don't be fooled by this simplicity. Ab wheel exercises, when used correctly, build strong triceps, back, and abs.

The roller allows you to conduct an effective workout, and many exercises are available only to advanced athletes.

Types of press rollers

The roller must support the weight of your body and move back and forth smoothly without jerking.

The rigid design of the gymnastic roller allows you to do exercises on a mat or tile without intermittent movements.

The dual wheel design has a wider base and distributes the weight more evenly.

Choose a wheel that is stable under your weight and doesn't wobble or wobble when you roll.

A wide wheel or roller with two parallel wheels is more stable and is suitable for beginners. To achieve maximum stability on any surface, the wheel can be rubberized.

Pay attention to the ergonomic handles that are made of foam - they help to firmly hold the wheel and maintain balance.

Some roller designs also have pedals in addition to the handles, which increases the variety of exercises that can be performed with them. The handles should fit snugly against the palms, and the pedals should hold the feet without slipping.

What muscles can be trained

Most ab roller exercises are very difficult for beginners. This is due to the fact that their performance requires a thoroughly developed muscle base that can support body weight during the skate.

When using a roller, your body moves, stretching your spine through its full range of motion.

This exercise presents a challenge for the rectus abdominis as well as the deep spinal stabilizers such as the transverse abdominis. Therefore, the roller is an excellent tool for forming a strong and embossed press.

In addition, auxiliary muscles work: hips, shoulders, triceps and the latissimus dorsi. They stabilize the body from the shoulders to the coccyx and help maintain balance as the wheel rolls under you.

All exercises with a press roller

You should start with a regular plank with a wheel support until you feel ready for exercises from the knees, and then move on to full rolling and other advanced options.

Absolute beginners can use a fitball instead of a roller.

plank

The bar on the wheel will strengthen the necessary stabilizer muscles and give you a feel for how to properly hold the roller and maintain balance.

• Get on all fours in front of the roller.
• Grab the roller handles with both hands, palms down.
• Raise your torso to a position to straighten your body in one straight line from head to toe.
• Keep the muscles of the body in tension and hold this position for 30-60 seconds. Repeat 3-4 times.

Rolled from my knees

This is the next step to doing the roller workout. For comfort, you can put a flat pillow or a rolled towel under your knees.

• Get on your knees on the floor. Grasp the handles of the wheel and stretch out your arms.
• Tighten your abdominal muscles to prevent arching of your lower back.
• Slowly roll forward as far as possible. The ideal is when the arms are fully extended in front of you and the chest is slightly above the floor. If you can't do that, try only halfway down.
• Return to the starting position on your knees.
• Do 5-10 repetitions.

It is best to start with short ranges of motion, gradually increasing the distance as you progress.

Experiment with different roll lengths to see which one allows you to pull back with your abs.

rolled into the wall

Another exercise option for beginners, which will help maintain the pace of the workout and the specified length of the roller. Use the wall as a focal point and do the exercise very slowly.

• Position yourself about a meter away from the wall.
• Roll from your knees until the roller contacts the wall.
• Return to the starting position and do 5-10 repetitions.

Frontal rolling with wide and narrow rack

A full roll on a roller is an exercise of a high level of difficulty. The wide stance makes it a little easier to do.

As you progress, narrow the position of your legs until you can do a full front roll.

• Stand with your feet wider than shoulder-width apart, bend at the waist and grasp the handles of the wheel on the floor in front of you.
• Keeping your back and arms straight, roll forward until your body is level with the floor. The support of the legs falls on the fingers, as in push-ups.
• Roll the wheel back to your feet, bending at the waist again to return to the starting position. Do 5-10 repetitions.

Once you have fully mastered the knee roll and the wide stance, move on to the full roll with the narrow stance.

This exercise effectively engages the entire body, engaging the muscles in the arms, back, and shoulders in much the same way as the muscles in the abs.

oblique rolled

After mastering the frontal exercises, add oblique skates to your workout. In this exercise, more emphasis is placed on the oblique abdominal muscles.

• Get on your knees and grab the roller by the handles.
• Instead of going straight, start rolling forward, then turn left at 45 degrees and complete the exercise in that direction.
• Return to starting position, then slowly roll at an angle to the right.
• Do 5 to 10 repetitions.

With one hand

The one arm roll is an extremely complex version of the full front roll. At the same time, the hand on the roller holds the full weight of the body, and the stabilizing muscles experience additional stress.

You can work this exercise up to its full version by practicing it from your knees first.

• Stand in front of the roller, or kneel if you're kneeling.
• Bend at the waist and grab the wheel handle with one hand.
• Start slowly moving forward, focusing on the muscles of the body. Make sure you don't tip over to the side. For extra balance, you can stick to the floor with your other hand.
• Return to the starting position and do 3-5 repetitions.

On one leg

This is another difficult variation that requires significant stabilizing muscle strength. Try this exercise once you've mastered the full roll on both legs.

• Stand right in front of the roller. Bend at the waist and grasp the handles of the wheel.
• Keep your back straight, extend your arms and begin to roll forward.
• Raise one leg and extend it as you roll fully forward.
• Come back up, staying on one leg and bending at the waist again.
• Do 5-10 repetitions.

Fold

For this exercise, you will need a roller with foot pedals - rolling is done with your feet, not your hands.

This works the lower abdominal muscles and stabilizers: the oblique muscles of the abdomen, arms and shoulders.

• Secure your feet in the pedal fixtures and get into a plank position. Keep your arms extended straight under your shoulders.
• Now roll the wheel with your feet, moving both knees towards your chest. Keep your upper body still.
• Straighten your knees until you return to plank position.
• Do 8-12 repetitions.

oblique fold

This version of the fold uses the obliques and stabilizers.

• Now roll the wheel with your feet, moving your knees towards your right elbow.
• Return back to plank and then roll to the left.
• Do 8-12 repetitions.

Peak

The exercise is similar to a crease, but the legs must be kept straight during the rental.

• Place your feet on the pedals and get into a plank position. Keep your arms extended straight under your shoulders.
• Engage your core muscles and slowly roll the wheel toward your upper body. Bend at the hips, lifting the buttocks up.
• Roll back to starting position.
• Do 8-12 repetitions.

Precautionary measures

Using the ab roller may seem simple, but there are a few things to keep in mind when doing the exercises. The goal of the workout is to activate the core muscles.

If performed incorrectly, excess load is applied to the back and hip flexor muscles, and there is a high probability of injury.

• make sure the wheel is rolling, not the mat underneath it;
• do not bend in the lower back, do not allow the knees or the body to bend to the floor;
• keep arms, legs and back straight;
• exercises are done slowly and with care, progress should be gradual;
• if you experience shoulder pain, decrease your range of motion;
• while doing this, focus on the abdominal muscles.

Try to maintain a slow speed throughout the workout. If you feel that you are arching in your back, shorten the length of the roll or do it from your knees. Keep your head in a neutral position with your chin slightly tucked in to help protect your lower back and neck.

Using the roller intensely engages several muscles in your body at the same time, so be sure to warm up before training. End your ab wheel workout with stretching exercises.

Start with a couple of repetitions a day and gradually increase the number of repetitions. For beginners, it is enough to use the roller 1-2 times a week. As you progress, you can increase classes up to 4-5 times a week.