On the technical side of the issue, the disc (or circle) of health is represented by two metal round plates (diameter about 25 cm), interconnected by a special bearing, thanks to which they can rotate relative to each other.
Although it is worth noting that technology does not stand still, and today in specialized sports stores instead of metal structure You will most likely already come across a health circle made of durable plastic, with various "bells and whistles", which can be safely attributed to the sound of various melodies during rotation, and comfortable massage feet.
This simulator is a very convenient tool for carrying out weight correction workouts at home, in the office while on vacation, in the gym, in the park, and anywhere, anywhere, because it is absolutely not picky about transportation, and takes up a minimum of useful space.
Features of the health disk - the benefits are obvious!
Perhaps the most basic useful properties this simulator is its simplicity, ease of use and price category. After all, everyone can easily acquire it for themselves - from small to large, which is really a huge plus.
The load when working with the health disc is primarily directed to the waist and abdominal muscles, although it also perfectly strengthens and tightens the muscles of the buttocks, thighs and lower legs, increases the flexibility of the spine and the efficiency of the body as a whole, improves blood circulation, mood, intestinal motility, has a very beneficial effect on the coordination of movements and contributes to overall weight loss.
It is very important that a person performing exercises on the health circle can independently determine the amplitude of rotation and the duration of the workout. After all, the longer the duration of the session and the higher the amplitude of movement, the more intensively the energy is expended and the faster the muscles come to tone. In addition, just half an hour on a circle will allow you to lose at least 250 calories.
Girls who want to build a beautiful and can use the disc without any fears and get the result they expected in a short period of time!
How to exercise on the health disc: general rules
- For safe working on the wheel, it must be installed on a secure and non-slip surface. For example, it can be a rubber training mat, as a last resort, even an ordinary one, as long as it is not slippery.
- Sometimes beginners get very dizzy at first during classes. To minimize this phenomenon, it is necessary to abandon too sharp, sweeping movements and monitor the position of your head. To avoid losing your balance, place a chair next to you so that you can sit on it and not faint.
- It seems to many that it is very easy to use the health disk trainer correctly, but it is not! In order for the waist to begin to decrease, it is necessary to rotate only the lower part of the body, while the shoulders must remain motionless. If you do not strictly adhere to this rule, then the result can not be expected ...
- For a more saturated blood circulation and as a result of the result, 15 - 20 minutes before training, you need to drink a glass of warm water.
- A health disc exercise is an excellent method of warming up the whole body before.
- The slimming effect on the waist will be twice as noticeable if you use the hoop at the same time while working on the circle.
Exercises on the health circle for weight loss
In addition to the beneficial effect of weight loss, exercise on the health disk is also an excellent way to maintain the tone of the whole body.
Come home tired after work and you have absolutely no energy left for your loved ones !? It doesn't matter, it is enough to work out on the disc for about five minutes, and you are guaranteed to feel an extraordinary surge of energy.
Most people assume that circle training is limited to just one basic rotation. However, this is not at all the case! There are a huge number of exercises, for example, it can be rotated with both legs and arms. You can practice not on one disc, but on two at once. Let's find out more about them!
A set of exercises on the health disc:
1. Starting position: you stand on the disk, put two chairs next to you (with their backs to you). Place your palms on the backs of the chairs, bend your legs slightly at the knees and turn to the left, and upper part torso to the right at the same time, then do this cross rotation diametrically opposite. In total, repeat 5 times in different directions.
2. Starting position: everything is the same, only instead of the backs of chairs, put your hands in front of you against the wall at shoulder level. The exercise is performed similarly to the previous one. A total of 7 rotations in different directions.
4. Next exercise practically does not differ from the previous one, only the hands in it must be lowered down and, when turning the body, take them in the direction opposite to the rotation. A total of 7 times.
5. Place the disc on a chair and sit on it with your hands on your lap. Begin to touch with your feet (with transitions from heels to toes), first to the left side, and then to the right. Only 4 turns.
6. The starting position remains the same, but when moving to the left, take your hands to right side and vice versa. Only 4 times.
7. Stay in the same position, only close your hands behind your head and fix your upper body. Perform leg rotations to the right and left 6 times.
8. Starting position: Place the circle on a chair and sit on it so that your right side touches its back. Push off the floor with both feet and turn on the chair at an angle of 180 degrees. Then return to the starting position. A total of 4 spreads.
9. Starting position: put the disc on the floor, sit on it, bend your knees, and put your hands on your belt. Begin to touch with your feet, as in the fifth exercise. Only 4 times.
10.
The starting position is the same, only put your hands on ankle joints... A total of 3 rotations in different directions.
11. In the next exercise, everything is the same, only the hands are closed behind the head, as in exercise No. 7. Repeat 4 times.
12. Sitting on the disc, put your hands on your belt and put your feet in front of you shoulder-width apart. Straighten the left leg and extend it as far forward as possible, then repeat on the right leg. A total of 6 times.
13. The next exercise you will do while standing. Stand with one foot on the disc, put your hands on your belt. Perform rotations on one leg, then to the right, then to the left. Then change your supporting leg. Just 10 times.
14. Stand with your left foot on the disk, and put your right foot on a chair, while right hand should be on the belt, and rest against the wall with the left. Rotate your lower torso to the left so that your right elbow can touch your left arm. Then change your supporting leg. A total of 8 times in both directions.
15. Stand up right foot onto the disc and fold both hands behind your head. Rotate your torso to the right while spreading your arms to the sides. Return to the starting position, and then change the supporting leg and repeat the same. A total of 8 times.
16. Next exercise: take the disc in your hands, squeeze it very well and begin to rotate it with your hands on both sides in opposite directions.
17. For this exercise, you will need two discs. Put your feet shoulder-width apart, under each foot on a disk. Bring them in at the same time, and then turn them out. 10 reps in total.
18. Starting position: the same, only the legs need to be slightly bent at the knees. Then turn both legs to the right, and move your arms to the left, and vice versa. Just 10 times.
19. Starting position: the same, legs bent at the knees. But we spread only the feet, first inward, then outward. Just 10 times.
20. Starting position: two discs on the floor, put your hands on them and take a pose as for push-ups from the floor. Lower your torso downward while bringing your palms inward, then straighten upward, spreading your palms outward. Only 10 push-ups.
After finishing this complex It is recommended to do exercises, after five deep breaths and exhalations, walk for 3 minutes slowly around the room, and only then you can relax.
You can repeat this program at least every day, giving it only 30 minutes. For beginners, it is best to start with 5-6 turns, gradually increasing their number so that the body has time to get used to physical activity.
Older people should study very carefully and carefully. It is also advisable to obtain prior consent from your doctor for training.
Contraindications for the use of the health disc
This simulator also has its own peculiarities in use: people with a history of any problems with cerebral circulation associated with atherosclerosis or suffering from discogenic radiculitis should not practice on the disk, so as not to aggravate the health situation.
Health disc: reviews and opinions of readers
Ksenia: “… I saw the disc for the first time when I was visiting a friend. Her mother used to do it in her youth in order to make herself a wasp waist! And what I want to say is that she can still see the results of her classes, although how many years have passed ... Imbued with what I saw, I decided to try it too. So far, I have few external changes, but I really like the process of training on the disc! ... "
Inna: “… I decided to take care of myself and drew attention to the disc, because it is very convenient, you don't need to go anywhere, just stand there and do it. Here's just one thing, but you need to do it carefully !!! My aunt is a doctor, and she advised me not to make any sudden movements during classes, otherwise I could dislocate something in my spine. So, girls, do it carefully! ... "
Marina: “… I have been practicing in the health circle for six months already, the result is great! Not only did I have a waist, but I also began to eat right. After all, it is like a snowball, only the first result appeared, I wanted even more !!! I feel just super, I rotate the disk for half an hour instead of cakes in front of the TV set ... "
Snezhka: “… I didn’t like it… I was spinning on the disc for three months, but there was no result. Moreover, I was told that such activities are dangerous for the spine ... "
Alla: “... Snowball, if you practice irregularly and at the same time, then there will be no results. How kilograms will go if you eat whatever you want. Try combining diet and exercise! ... "
Maxim: “… It's a cool thing, my sister has one, so I use it from time to time. In my opinion, we have this disc since the times of the USSR. The only thing is that it needs to be periodically lubricated with oil for better rotation, iron still ... "
The health disc (or circle) is a very simple and inexpensive home exercise machine used to strengthen the muscles of the abs and hips. With its help, you can not only burn a few extra pounds, but also improve the overall muscle tone, work out problem areas and change the waistline to a more graceful one. The slimming disc simulator is well transported, you can use it at home or in the office.
Health disc: what is it and what is its benefit?
Almost every Soviet family had a spinning disc for losing weight and maintaining harmony. The fashion for them spread 30-40 years ago, and therefore many have their mother's or grandmother's "simulators" at home. The design of the slimming disc is very simple: two metal or plastic pancakes are connected to each other with a washer, and between them there are tracks with steel bearings that provide soft rotation. Modern models equipped with foot massagers, expander. They can even play different motives, depending on the type of spin! But the simplest and cheapest exercise machine from this series will also be effective.
What is the health disc for and what effect does it have? When doing twists, we work out the muscles of the waist and hips, thereby improving their lines and directing the impact to the main areas where fat is deposited. We get obvious benefits from simple, uncomplicated activities:
- Mood improves and muscle tension goes away, unloading and switching occur - that's why the health disc is good to use in between sedentary work at computer.
- The vestibular apparatus is being trained, work is underway to improve the coordination of the body in space.
- The body becomes more flexible, plastic develops, the elasticity of the joints, the mobility of the spine remain.
- The muscles of the abdomen, hips, buttocks are pumped up, the waist is formed.
- The optimal load on the heart and blood vessels is given, in fact, charging on a disk is a lightweight version of cardio training.
- Due to the twists, the internal organs are massaged. Improving blood circulation in the organs located in the abdominal cavity leads to the establishment of metabolism and maintenance of their tone.
Half an hour of exercise on a weight loss training disc allows you to burn 250-300 kcal, which is a very good result. In addition, you can practice on the circle at home, in comfortable conditions - listening to music, watching a movie or a program on TV.
The result of working with the health disc is a slim figure. For a month of classes, if you combine them with other sports and a balanced diet, you can lose from 2 to 5 kg excess weight, reduce the waist by 2-5 cm, improve general state organism. Reviews of the health disc speak in its favor.
To make your health disc exercise not only enjoyable, but also effective, try to adhere to the following recommendations. 
- Start exercising on the simulator only when you are sure that it is installed securely. It is best to place it on a rubber mat or rug, or any other non-slip surface. Otherwise, there is every chance of "driving" or slipping and injuring yourself while doing the exercises.
- To avoid dizziness during the first lessons, keep your head straight and look in front of you, without changing the direction of your gaze when twisting.
- In order not to fall if you suddenly feel dizzy, at first practice near objects on which you can, in which case, lean. This can be a desk, chair, shelves, walls.
- All weight loss disc exercises have one key moment - maintaining the rhythm. Try not to slow down the pace for the entire time of the lesson, no matter how long it lasts - at least three minutes, as recommended for beginners, at least half an hour maximum. If you do not change the pace, then you can increase the heart rate, that is, begin to intensively train the heart. The exercises do not need to be done very quickly - they just need to be done continuously, at the same pace throughout the session.
- 30-40 minutes before training, drink 1-2 glasses of warm drinking or mineral water... It will help stimulate the heart, increase the effect of exercise.
- Exercising on the health circle does not have to be done in sportswear, but it is better to dress comfortably. It is better to stand on the circle either without shoes, or at least in shoes without heels (if it happens in the office).
- It is best when exercises on the disc are combined with work on other simulators, apparatus or warm-up. Alternating activities will help improve the effect and put stress on all types of muscles. It is recommended to combine the circle with a horizontal bar, stretching exercises, swinging the press.
- When performing exercises on the health disc, make sure that no more than 2-3 types of twisting exercises go in a row: you cannot overload the spine with them, it is better to alternate twisting with other activities.
The correct use of the health circle for weight loss in reviews is called the first guarantee of a good result.
Slimming Disc Exercises
Health disc for weight loss implies a large amount available exercises, specialists have developed whole complexes for weight loss and improvement of the waist line. Here are some of the most interesting and popular exercises on the health disc for weight loss.
With the help of the disc, you can also perform inclinations, twists during stretching exercises (with an emphasis on the hands during inclinations). To make it more fun, you can join forces with another person and do the exercises in pairs - for example, holding hands during regular twists. This will also solve the problem of the second exercise disc and help maintain balance.
Health Disc Exercise Videos
Contraindications
Unfortunately, not everyone can and will benefit from using the health disc. Contraindications to its use are as follows:
- Spinal injuries, vertebral displacements, intervertebral hernias.
- Diseases of the stomach, intestines and other problems in the abdominal cavity, implying a state of rest in this part of the body (for example, an ulcer).
- Gynecological diseases in which intense exercise is prohibited (for example, a cyst).
- Pregnancy.
If you have high or low blood pressure, balance disorders, or any vestibular disease, it is best to discuss your plans with your doctor before exercising.
Those who are already over 60 are not recommended to engage in a circle: problems with twisting exercises and other rotations may arise.
How to choose a health disc?
Since the simulator itself is very simple, its price is also low - it ranges from 250 to 900 rubles, depending on the materials from which the disc is made and its additional capabilities. But when you come to the store, you can be somewhat confused by the choice.
The simplest health disc "Grace", flat and no more than 25 cm in diameter, is great for beginners. If you plan to work more on it with your legs, without pumping your hands, we recommend choosing a similar one, but with massage elements for the legs - it can be a plastic or rubber surface with special bulges. This is the most used weight loss disc, reviews indicate its widespread home use.
A health disc with expanders attached to it on the sides implies pumping the muscles of the arms. You need to work with expander simultaneously with twists. Such a simulator will be convenient and interesting for those who already have experience in the health circle. The reviews about this circle of health are the best - even professional athletes use it.
A magnetic therapy health disc equipped with a computer that counts twists and analyzes other information is one of the most modern options. It costs about 800-900 rubles and is intended rather for fans of this particular home simulator.
For children, special singing and playing discs are produced - they react to different movements in different ways, so it will be easy for the child to accustom to this simulator.
Now let's turn to those who have already used the health disc. Read reviews and results of working with this simulator below.
The health disc or circle is a very simple home exercise machine used to strengthen the abdominal and hip muscles. This simple device helps to burn overweight, and increase muscle tone, correct problem areas and make the waist thinner and more graceful. Another advantage of the disc is that it is compact and easy to carry, so you can easily take it with you to the office or on vacation, for example, Exercises on the health disc for weight loss - simple and effective method get closer to the figure of your dreams.
In Soviet times, almost every family had a spinning disk. These devices became fashionable about 30-40 years ago, so many people still have exercise equipment at home, which mothers or grandmothers used at one time. The disc has a very simple design: two pancakes made of metal or plastic, connected by a washer. Between them there are tracks equipped with steel bearings to ensure soft rotation. In modern models, there are foot massagers, expanders. They can even play different motives. In fact, such exercises will be effective even if you use the simplest and cheapest disc.
As a result of performing such exercises, the figure becomes not only more slender, but also more graceful and feminine, therefore the circle is also called the "Grace" disc.
What will the health disc exercise give us? When twisting, the muscles of the waist and hips are worked out, their lines are improved, problem areas are being worked out.
The exercises on the Grace disc have the following useful properties:
- You can improve your mood, relieve muscle tension, allow them to unload and switch. In view of this, experts especially advise to practice on the disk in between sedentary work, work at the computer.
- Exercise strengthens the vestibular apparatus and helps to improve body coordination.
- As a result, the body becomes more flexible and plastic, the elasticity of the joints improves, as well as the mobility of the spine.
- Exercises on a rotating disc help to pump up the muscles of the abdomen, hips, buttocks, and form a beautiful waist.
- The heart and blood vessels receive optimal stress. This kind of exercise is essentially a lightweight cardio workout.
- The twists provide massage to the internal organs. As a result, blood circulation in the abdominal organs improves, the body's tone is maintained and metabolism improves.
Exercises on a rotating disc make it possible to burn 250-300 kcal in 30 minutes of class, which, in fact, is not so little. In addition, you can practice in the most comfortable environment, while listening to music or watching TV.
As a result of working with the disc, you will get the desired harmony. In just a month, if you combine exercises on the health disc for the abdomen with other types of physical activity and proper nutrition, you can get rid of 2-5 kg, reduce body volume by 2-5 cm and improve overall health.
The health disc, the exercises for weight loss with which we will consider below, will bring maximum benefits and results if you adhere to the following tips: - Before starting to practice, make sure the disc is installed securely enough. It should be placed on a non-slip surface such as a regular rug or rubber mat. Otherwise, you may slip and be injured.
- When doing ab exercises for the first time, try to keep your head straight and look in front of you, do not change the direction of your gaze when twisting. Otherwise, you may feel dizzy out of habit. Also, at first, it is better to practice near objects that you can grab onto if your head is still dizzy. It can be walls, shelves, a table, a chair.
- Any exercise with a gymnastic disc should be based on one rule - maintaining the rhythm. Try not to slow down no matter how long the session lasts. If the pace does not change, you will be able to reach your maximum heart rate, which will give your heart good workout... You should not rush into exercises. Don't try to do the exercises too quickly. The main thing is to maintain the rhythm.
- Drink 1-2 glasses of water about half an hour after your workout. This will help to activate the work of the heart and increase the effectiveness of the exercises.
- It is not necessary to use a special sportswear, however, it should be as comfortable as possible, without restricting movement and allowing the body to breathe. It is better to stand on the circle without shoes or in comfortable shoes without a heel.
- It is better to alternate exercises on the floor disk simulator with other types of activity - warm-up, other simulators. Due to the alternation of classes, the results are improved and the load on all types of muscles is provided. Exercises with a disc in combination with stretching, swinging the press, and a horizontal bar are especially useful.
- Make sure that twisting exercises do not go in a row in the amount of more than three types. Otherwise, you can overload the spine with them. It is better to alternate twisting with other activities.
Despite the benefits and effectiveness of the health disc, in some cases it is not recommended to deal with them. Contraindications include spinal injuries, intervertebral hernias, and vertebral displacements. Also refrain from exercising for diseases of the stomach, intestines and other abdominal organs. For gynecological diseases, it is worth consulting with a specialist. The same goes for high or low blood pressure, balance problems, or vestibular disease. Another clear contraindication is pregnancy.
A set of effective exercises with a health disc
Effective exercises on the health disc for weight loss, a video with which will help you understand how to perform them, can be represented by the following complex:
- Stand on the disc with two feet, placing your arms along your torso. Turn the body in different directions, helping yourself with your hands. Continue for three minutes.
- Stand on the disc with two feet and grab some support. Perform side-to-side turns at a fast pace so that the amplitude is as high as possible. Repeat for 2-3 minutes.
- Place one foot on the disc, lock your hands on your belt. Turn the leg that remains free along the vertical axis for 2-3 minutes.
- Bend down and rest your hands on the disc. Rotate it with your hands for three minutes, turning your body as much as possible.
- Kneel on the disc, put your hands on the floor. Rotate the body in different directions with maximum amplitude. Turn 25 times in each direction.
- Put the disc on a chair, sit on it. Place your hands on your belt. Push off with your feet and do active twists, turning left and right. Repeat the movements for four minutes.
- Sit on the disc on the floor. Place your hands and feet on the floor. Rotate the disc, making sure that your hands remain motionless and do not participate in the exercise. Continue for three minutes. Videos of exercises with a health disc will help you better understand how to do them.
- Sit on a disc that is lying on a chair, put your hands on your knees. Do bouncing with your feet, moving from heel to toe. Perform movements in both directions alternately. Make 4 turns in each direction.
- The circle remains on the chair, as in the previous exercise. Sit on it so that your left side touches the back of the chair. Push off the floor with both feet and turn 180 degrees on the chair. Then return to the starting position. Perform 4 turns on each side.
- Place your right foot on the disc and your left foot on a chair. The right hand should be on the belt, and the left hand should rest against the wall. Rotate your lower body so that your left elbow and right arm touch. Return to the starting position and change the support leg. You need to do 8 repetitions for each side.
- Place your left hand on the disc, clasp your hands behind your head. Turn the body to the left and spread your arms to the sides. Return to the starting position and change legs, making the same movements. Do 8 exercises for each leg.
- This exercise will require two discs. Place your feet shoulder-width apart. There should be a disc under each leg. Twist the discs inward and outward at the same time. Make 20 turns - 10 inward and 10 outward. For beginners, this exercise is quite difficult, so you can do fewer reps at first, and increase them over time.
- The starting position is the same as in the previous exercise, but the legs are slightly bent at the knees. Turn two legs to the left and extend your arms to the right. Then, on the contrary, turn your legs to the right and your arms to the left. Make 10 turns on each side. These waist disc exercises are also quite difficult, so if you are a beginner, you can do them fewer times.
You will need no more than half an hour to complete this complex. During the first sessions, during one exercise, you can limit yourself to five turns so that your muscles can get used to the stress. It is important to warm up before exercising. How to do it will help you understand the exercise videos with the health disc.
After completing the session, cool down in the form of a small stretch so that the muscles can recover faster. After finishing the exercises, breathe in and out deeply several times, walk slowly around the room for several minutes, and only then relax.
Exercises on the health disc for weight loss on video
Exercises with a health disc are quite simple, and at the same time very effective. By practicing regularly, you will soon be able to see the first results. Well, to understand how to perform them correctly, videos of weight loss exercises with a health disc will help you, which will clearly demonstrate this.
The disc (sometimes called the circle) of health is an elementary in operation and relatively inexpensive simulator. It is used mainly at home to strengthen the thighs and abdominal muscles. Thanks to him, excess kilograms are burned, problem areas are worked out, the overall muscle tone, the waist becomes more graceful. The spinning slimming disc is very convenient to store and transport. You can use it not only at home, but even at work.
The health circle is made in the form of a pair of pancakes made of iron or plastic, which are connected with a washer. These pancakes are spinning. Between them there are special tracks equipped with steel bearings. They are needed to make the rotation soft and comfortable. Modern modifications are supplemented with an expander and foot massager. But even the simplest "grandmother" disk will be effective if used correctly.
Why is the circle of health necessary, and what effect does it have on the body? When you rotate on it, the muscles in the hips and waist area work well - where fat deposits most often accumulate. As a result, their contours are significantly improved.
Let's concretize the benefits of simple exercises on the disc:
- Weight loss, general unloading, muscle tension release and mood improvement. That is why it is recommended to use the circle for those who are forced to spend many hours in a sitting position.
- Training of the vestibular apparatus - you will be able to better feel your body in space and more clearly coordinate its movements. This will come in handy for future fitness activities.
- Increasing flexibility, developing plastics and improving the mobility of the spine.
- Shaping the waist, strengthening the muscles of the thighs, buttocks and abdominals.
- Optimal load on the cardiovascular system. The exercises performed on the circle are a simplified version of cardio training.
- Twisting massage the organs in the abdominal cavity. Thus, you can keep them in good shape. And thanks to the improved blood circulation, the metabolism is put in order.
results
If you use the rotating health disc for weight loss for 30 minutes, you will burn approximately 250-300 calories. It should be noted that this is a very decent result.
As already mentioned, it is most convenient to use this simulator at home. In parallel, you can listen to your favorite music, watch a movie or TV show. In other words, combine with other activities, thus saving time and spending it with maximum benefit.
If you train daily, then in a month of training you will be able to lose from 2 to 5 kilograms, and your waist will decrease, respectively, by 2-5 cm. True, to get given result, it will be necessary to supplement the rotations on the circle with other sports and correction of the diet.
Benefits
Probably, the main advantages of the health disc can be considered its comparative availability and ease of use. Almost everyone can afford the simplest model (just to rotate). Dealing with most of the exercises on it is not difficult at all - even a child can master the simulator.
We emphasize once again that in the process of working with a circle, first of all, the waist and abdominal muscles are loaded. In addition, you will perfectly strengthen and tighten the legs, thighs and buttocks, make your spine more flexible, increase overall performance, improve blood circulation, metabolism and bowel function. All this contributes to weight loss. Of course, not by itself, but in combination with other methods of reducing body weight.
It is important that while exercising, you can arbitrarily choose the rotational amplitude and determine the duration of each approach and the entire workout yourself.
The longer you exercise, and the higher your motor amplitude, the more energy will be expended and the muscles will tone up faster. Just imagine: some 30 minutes a day - and you have already begun to lose weight.
rules
To attain desired result and not get injured while doing exercises on the simulator, you must adhere to a number of rules.
A set of exercises
For high-quality weight loss, just standing on a disc and spinning on it is not enough. It is necessary to perform a complex of several exercises daily. And do them right. Then the effectiveness of the lesson will increase significantly.
Performing exercises 1 - 7, take the starting position: stand on a circle, bend your legs in a half-squat and turn them to the left.
Testimonials
Numerous positive reviews testify to the effectiveness of the health disc. Those who practice it are advised to make their first workouts short and enjoyable. It is best to develop the habit of spinning twice a day. For example, if you spun after waking up in the morning, it will be an excellent charge, and in the evening it will be an excellent unloading and stress relief. You can take 3 minutes for one approach. A schedule like this is ideal for those who work.
Some, after exercising for a while, begin to doubt that using a disc can lose weight. Of course, 10 kilograms cannot be removed by rotation alone. But a couple of three - easily.
In addition, such workouts help to work out the oblique abdominal muscles well. This means that the waist will become thinner and more attractive.
Basically, among the achievements of trainees, there is a decrease in weight by 1-3 kg, strengthening of muscles in the waist area, a decrease in its volume by 1-3 cm, respectively, and an improvement in flexibility. The main thing is to practice regularly and not miss a day. There are also recommendations to pre-consult with a doctor if the spine was previously injured.
Post factum
The health disc is a simulator that is desirable for everyone who seeks not only to lose weight, but also to reliably fix the achieved achievement. You can use it at home at any time convenient for you - and this compares favorably with other devices.
True, it does not provide an instant effect. In order for the changes in the figure to become obvious, you will have to work hard.
Complaints about the ineffectiveness of the circle are most often associated with wrong execution exercise and the lack of an integrated approach to weight loss. If you need to get rid of extra pounds, in addition, you will have to adjust your diet, daily routine and lifestyle. Then the simulator will be an excellent helper.
Back in Soviet times, they knew how to lose weight. The health disc Grace was popular for the waist. At the time, it was made of steel and made a lot of noise during classes. A modern sports disc-trainer for the waist consists of high-strength plastic and is called a health disc. Slimming exercises with this circle can be performed with built-in music.
Due to the internal bearing that turns the two halves of the disc, it is possible to train not only the waist, but also the abs, legs and arms. And the special massage surfaces for the feet make the health disc a massager. Next, you can see and read what exercises on the health circle can be performed for weight loss.
Wherever you go, wherever you are: at home, at work, on a business trip, you simply take the super lightweight waist sports disc with you and do the exercises whenever you want.
Why do you need a disc (circle) of health for weight loss
Such a simulator is suitable not only for athletes, but also for ordinary people for home workouts. Not only is the health circle very light and easy to use, but it is also easy to transport. Therefore, taking such a simulator on a trip will be a problem.
The health disc not only trains some muscles, but keeps all the muscles of a person in good shape. The following muscles are especially well worked out with the help of the floor circle:
- straight and oblique press;
- lumbar and dorsal region;
- biceps of the legs.
Very well suited for people who lead sedentary image life. At a convenient time, you can get on the disk and do a couple of exercises, which will be discussed below. And if you combine it with Lipocarnit capsules, you can lose weight faster, because Lipocarnit has a very interesting composition. Thus, you will bleed into the stuck muscles and thereby prevent muscle spasms and clamps. The floor disc is especially suitable for: drivers, office workers and overweight people.
How does the spinning disc abdominal and waist trainer work?
The floor disc for the waist and abdomen has a very simple design: two discs with a torque between them. At the expense of own weight body, you work very well all the muscles of the body with the necessary and safe load. What can not be said about ordinary exercise machines, where the weight can be adjusted independently.
It is due to the work with its own weight that training on the health disc will take place without fears for the state of health that some vertebra or ligament will not withstand the load.
How to Exercise on a Health Drive to Lose Weight?
Before starting the exercises, I would like to highlight the general rules for training with the floor disc of the simulator.
It is better to install the health circle on a non-sliding surface. Exercises for the waist and weight loss are necessary intensively, so a curved and slippery surface will give you only injuries. A flat rubberized floor is ideal.
If you are a beginner, then the sudden turns and movements will most likely make you dizzy. Do not be afraid of this, it is better to blow about what you can lean on against during dizziness.
Accuracy of exercise for weight loss on the health disc is the guarantor of results. If you make turns with your whole body, you will quickly get tired, and the waist will remain unchanged. See below how to do the exercises correctly.
Drink 300 ml of lukewarm water 15 minutes before training, the main thing is not cold. Water will help burn excess fat and will remove toxins from the body.
If you are a lover strength trainingthen warming up with the health disc will be a great option before you start exercising.
Improving your waist and losing weight with exercise on the health disk will turn out faster if you study the article about proper nutrition for weight loss.
Health Disc Exercises for Weight Loss
There are a huge number of exercises on the health disc. You can not only swing your waist, legs and arms, but also practice on two discs at once. Exercise will help not only lose weight, but also raise the tone of the body and recharge with energy.
If you exercise for 30 minutes, it helps to lose weight, and if you twist the health circle for about 5 minutes, you will get energy and pep.
Now let's look at the exercises. In the small pictures you can see that at least 12 exercises can be done with the health disc.
Exercises with health disc in pictures:
Now let's talk about the health benefits of a weight loss disc.
- First, you cannot find a simulator that is more profitable in terms of price and effectiveness;
- Secondly, on the "health" simulator, adults and children can be engaged;
- The circle exerts a load on the following muscles: abs, hips, waist, arms, back, buttocks;
- Improving bowel function and blood circulation is side effects from exercise on the simulator;
- About 25-30 minutes of warm-up on a circle will help get rid of 200-300 calories (a full meal);
- There are no restrictions on training, the more you exercise, the closer the result in the form of weight loss.
Instead of long and tedious description of the process of performing this or that exercise, we have prepared a special video so that you can visually look at the process of doing exercises with the health disc in the video with your own eyes.
However, you can come up with exercises on your own, because the main thing is to feel the load on the muscles and sweat during training.
Floor spinning disc grace: exercises for the waist - video review
And here is a video review of one person who managed to narrow the waist by 8 cm with the help of exercises on the health disk (that's cool!). In the video he tells what he did and how, take a look.
Metal or plastic
In total, there are two types of such simulators:
- metal - old-fashioned;
- plastic - a modern exercise machine.
Both discs are good for working out the muscle corset, but there is a difference in price and properties:
- You can buy a metal health disc for 550 rubles (this is an approximate price, depending on the store);
- The plastic one costs about 500 - 800 rubles, depending on the parameters (massage properties, music, magnets, etc.).
If you are not an adherent of "keeping up with the times", then you can buy an ordinary metal disc of health, it is no worse than a modern one, only without the functions of magnetic foot massage and without musical accompaniment.
Contraindications
As to any simulators and exercises, to the Grazia health disk, and any rotating simulator, there are contraindications:
- Circulatory problems;
- People with chronic diseases, especially in the acute stage;
- Diseases such as osteoporosis (fragility of bones) are also contraindications;
- Sciatica and other back and spine problems.
In all other cases, do exercises on the health disc for weight loss to keep your figure in shape and your soul in good shape.