Health disc - waist trainer: benefits, exercises, proper use. How to exercise on the health disc correctly

Sports equipment for the home is selected according to the criteria of availability, low cost and small dimensions. Ideally, when they can simply be hidden in a drawer or under a table, you can quickly master the principle of their functioning and basic exercises.

All of these characteristics refer to the health disc. The simulator itself was popular already in Soviet times. With the help of the circle of health, you can optimize muscle tone, pump problem areas and adjust the waistline.

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

The benefits and disadvantages of exercising on the health disk

Sometimes the simplest and easiest workouts are of great benefit to the body. Here are the most obvious benefits of exercising on the health drive to get rid of excess volume:

1. Exercises on the circle of health do not imply preliminary physical preparation, and the low intensity of training makes it possible for representatives of all ages to use this simulator.
2. Muscles get rid of tension, the brain switches, and the mood rises. Therefore, the circle of health is recommended especially for those who work at the computer for a long time.
3. Health disc exercises can replace the warm-up.
4. There is a training of the vestibular apparatus, coordination in space is being established.
5. Plasticity improves, muscles become more elastic, joints remain mobile, and the spine remains flexible.
6. The press, muscles of the legs, buttocks are being worked out, the waist is slimming.
7. Trains in a sparing mode of the cardiovascular system.
8. Accelerates metabolism.
9. If there is a massage coating on the disk, during training, acupuncture points on the soles of the feet are stimulated.
10. The health disc is easy to transport, you can even bring it to work or take it on vacation.

But besides the benefits, there are some drawbacks in training with a health disk:

• Continuing the exercise for a quarter of an hour, you can use up only 100 kcal, and this will quickly be replenished with a subsequent meal.
• Training on the health disc gives only a light load on the abs, muscles of the legs and buttocks, which is not enough for weight loss. To see a real result, work on the circle of health should last more than 40 minutes. and combined with yoga or Pilates plus strength exercises for the press.
• Health circuit training requires consistency. A couple of days, even very active "torsion" will not give an effect. It will take a couple of months of regular practice to get the result.

Contraindications to classes on the disc "grace"

Despite the simplicity and ease, there are contraindications for training on the health disk. Classes on such a simulator are not recommended for people with spinal ailments and suffering from cerebral circulation failures.

In addition, disc exercises are not shown to pregnant women after the first trimester. Persons over 50 are advised to exercise very carefully, after consulting a doctor.

Exercises on the health disc for a thin waist

1. A chair with a high back is installed next to the health disc. You need to stand on the disk with both legs, after stretching the back muscles. Holding on to a chair, twist the lower body to the left and right. The upper half of the body is fixed. Rotations are carried out for 3 minutes. So you can work out the oblique muscles of the abdomen and back muscles.
2. Now the chair is not required. The starting position is a small semi-squat, that is, the knees are slightly bent, the back is slightly tilted. With your feet you need to rotate the disk, and with your hands you need to swing in the opposite direction to speed up the movement. The exercise also lasts 3 minutes.
3. Next, you need to sit on the health disc, resting your hands on the floor behind your back, fingers pointing towards you. Bent legs rise above the floor at an angle of 90 degrees. Then you need to touch the heels of the floor on the right side and move the legs over the top to the left side. Hands can help rotate and maintain balance, the press is tense. Runs 3 minutes.
4. Continuing to sit on the health disk located on the floor, you need to bend your knees and place your hands on your belt. Turning over with your feet, you need to rotate first in one direction, then in the other direction. In each - 4 times. The exercise can be diversified by moving the hands to the ankle joints or fixing behind the head.
5. The next exercise is performed on all fours: knees on the disk, feet off the floor, hands in front of you. It is necessary to rotate the pelvis in opposite directions for 3 minutes.
6. Now the simulator needs to be put on a chair and sit on it. Twisting is performed by the strength of the hips, turning in different directions. This health disc exercise is one of the most effective. Run 4 min.
7. Continuing to sit on a circle located on a chair, hands should be placed on your knees. Walking with your feet, alternating steps from heel to toe, you should move alternately to the left and right sides until it stops. Make 4 turns in each direction.
8. In the same sitting position, you need to close your hands behind your head, and leave the upper body without movement. Turning the legs left and right must be repeated 6 times.
9. The health disc does not change location. Now you need to sit on it so that the right side touches the back of the chair. With force pushing off the floor with your feet, you need to turn 180 about. In a similar way, return to the previous position. Do 4 turns on each side.
10. Further, the disk is clamped in the palms, which must be twisted in the hands in opposite directions. This is how the muscles of the arms and torso are trained.
11. The following exercises will require 2 discs. Legs are placed shoulder-width apart, each on a separate disc. At the same time, you need to make rotational movements with your legs inward and unwind outward. You should get 20 turns - 10 inward and 10 outward.
12. The starting position is identical to that in the previous exercise, the legs are slightly bent at the knees. When both legs turn to the right, both hands must be moved to the left and vice versa. Do 10 turns in each direction.
13. On two disks located on the floor, you should put your palms, taking a pose for push-ups. When lowering the body, the palms turn inward, when lifting, they are bred outward. You need to do ten push-ups.

Several exercises in pictures

Start with a 10 minute workout, with each subsequent week extending classes by 5 minutes. Exercise should be done daily, or at least on weekdays.

Particular attention should be paid to the work of the hands. They should move in the opposite direction from the hips. Thus, the twisting necessary for the abdominal muscles will be performed.

These rotations are useful both for the formation of a slender figure and for the normalization of intestinal activity, since a kind of massaging of the digestive tract occurs.

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

Beginners, as a rule, find it difficult to immediately complete the required number of repetitions, so you should start with a smaller number of them, gradually increasing it.

In order for training on the health disk to bring better results, a number of conditions must be met, since the correct use of the simulator is a guarantee of a good effect:

1. The disk needs to be installed very securely. It is good to put it on a rubber mat or other non-slip surface so that it does not “ride” during an intense workout.
2. At first, to keep your head from spinning, you need to look straight ahead all the time. And in case dizziness still occurs, at first it is better to practice near a wall or table that you can lean on.
3. When exercising on the health disc, rhythm is important. The pace of execution should be constant regardless of how long the workout lasts - half an hour or three minutes. There is no need to practice at top speed, you just need to keep the same pace. So it will turn out to give a load on the heart, and you will get a cardio workout.
4. If you slowly drink 1.5 cups of slightly warmed water half an hour before class, the workout will be more effective.
5. Clothing for classes should be ergonomic, you can generally do without shoes.
6. When doing exercises on the circle of health, you can not perform several variations of twists in a row, as this will create too much stress on the spine.

The result of exercising with a health disc is a toned body. If you alternate training with other sports and a well-designed diet, in a month you will be able to get rid of 3-6 kg of excess weight, narrow your waist by a few centimeters and generally strengthen your body.

The disk or circle of health is a very simple home exercise machine that is used to strengthen the muscles of the abdomen and thighs. This simple device helps to burn extra pounds and increase muscle tone, correct problem areas and make the waist thinner and sleeker. Also, the advantage of the disk is that it is compact and easy to transport, so you can easily take it with you to the office or on vacation, for example, Exercise on the health disk for weight loss is a simple and effective way to get closer to your dream figure.

In Soviet times, a spinning disk was in almost every family. These devices became fashionable 30-40 years ago, so many people have exercise equipment at home, which mothers or grandmothers once used. The disk has a very simple design: two pancakes made of metal or plastic, interconnected by a washer. Between them there are tracks equipped with steel bearings to ensure smooth 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 disk.

The figure as a result of performing such exercises becomes not only more slender, but also more graceful and feminine, which is why the circle is also called the “Grace” disk.

What will the exercises on the health disk give us? When twisting, the muscles of the waist and hips are worked out, their lines are improved, and problem areas are worked out.

Exercises on the "Grace" disk have the following useful properties:

• You can improve your mood, relieve muscle tension, give them the opportunity to unload and switch. In view of this, experts are especially advised to practice on the disk in between sedentary work, work at the computer.
• Training strengthens the vestibular apparatus, 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 spinning disc help pump up the muscles of the abdomen, thighs, buttocks, and form a beautiful waist.
• The heart and blood vessels receive the optimal load. Such charging, in fact, is a lightweight version of cardio training.
• Twisting provides massage of internal organs. As a result, blood circulation improves in the abdominal organs, the body tone is maintained and metabolism improves.

Exercises on a rotating disk make it possible to burn 250-300 kcal in 30 minutes of training, 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 disk, you will get the desired harmony. In just one month, if you combine exercises on the abdominal health disk 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 weight loss exercises we will discuss below, will bring maximum benefit and effectiveness if you adhere to the following tips:

• Before you begin to practice, make sure that the disk is installed securely enough. It must be placed on a non-slip surface, such as a regular carpet or rubber mat. Otherwise, you may slip and get injured.
• When doing exercises with a press disk 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, out of habit, you may begin to feel dizzy. It’s also best to practice near objects that you can grab onto if you get dizzy at first. It can be walls, shelves, a table, a chair.
• Any exercises with a gymnastic disk should be based on one rule - maintaining the rhythm. Try to keep up the pace no matter how long the session lasts. If the pace does not change, you will be able to reach the maximum heart rate, which will give the heart a good workout. There is no need to rush into exercising. Don't try to do the exercises too fast. The main thing is to keep the rhythm.
• Drink 1-2 glasses of water about half an hour after your workout. This will help activate the work of the heart and increase the effectiveness of classes.
• It is not necessary to use special sportswear for classes, but it should be as comfortable as possible, not restricting movements 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 improve and the load on all types of muscles is provided. Especially useful are exercises with a disk in combination with stretching, swinging the press, horizontal bar-crossbar.
• Make sure that twisting exercises do not go in a row in an 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 engage in them. Of the contraindications, spinal injuries, intervertebral hernias, and vertebral shifts stand out. Also refrain from exercising in diseases of the stomach, intestines and other abdominal organs. In case of gynecological diseases, it is worth consulting with a specialist. The same applies to high or low blood pressure, balance problems or diseases of the vestibular apparatus. Another obvious contraindication is pregnancy.

A set of effective exercises with a health disc

Effective exercises on the health disk for weight loss, a video with which will help you understand how to perform them, can be represented by such a complex:

• Stand on the disc with both feet, placing your hands along the torso. Turn the body in different directions, helping yourself with your hands. Continue for three minutes.
• Stand on the disc with both feet and grab some kind of support. Perform turns from side to side at a fast pace so that the amplitude is as high as possible. Repeat for 2-3 minutes.
• Place one foot on the disc, fix your hands on the belt. The leg that remained free, rotate along the vertical axis for 2-3 minutes.
• Bend over and lean on the disk with your hands. Rotate it with your hands for three minutes, turning your body as much as possible.
• Kneel on the disc, rest your hands on the floor. Rotate the body in different directions with maximum amplitude. Turn 25 times in each direction.
• Put the disk 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 a disk set on the floor. Place your hands and feet on the floor. Rotate the disk, making sure that the hands remain motionless and do not take part in the exercise. Continue for three minutes. Video exercises with a health disk will help you better understand how to perform them.
• Sit on the disk that is on the chair, put your hands on your knees. Move your feet from heel to toe. Perform movements in both directions alternately. Do 4 turns on each side.
• The circle remains on the chair, as in the previous exercise. Sit on it so that the left side touches on the back of the chair. Push off with both feet off the floor and turn 180 degrees in 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 the 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 original position and change the support leg. You need to perform 8 repetitions for each side.
• Place your left hand on the disk, clasp your hands behind your head. Turn your body to the left and spread your arms to the sides. Return to the starting position and switch legs in the same manner. Do 8 exercises for each leg.
• For this exercise, you will need two disks. Place your feet shoulder-width apart. There should be a disc under each leg. Spin the discs in and out at the same time. Do 20 turns - 10 inward and 10 outward. For beginners, this exercise is quite difficult, so you can do fewer repetitions 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 both legs to the left and move your arms to the right. Then vice versa, turn your legs to the right, and your arms to the left. Do 10 turns on each side. Such waist disc exercises are also quite difficult, so if you are a beginner, you can do them fewer times.

It will take you no more than half an hour to complete this complex. In the process of the first lessons during one exercise, you can limit yourself to five turns so that your muscles can get used to the loads. Before exercising, it is important to warm up. How to do it, help to understand the video exercises with the health disk.

After completing the session, do a hitch in the form of a small stretch so that the muscles can recover faster. After finishing the exercises, inhale and exhale deeply several times, slowly walk around the room for several minutes, and only then relax.

Health disc exercises for weight loss on video

Exercises with the health disc are quite simple, and at the same time very effective. If you practice regularly, you will soon be able to notice the first results. Well, to understand how to perform them correctly, a video of weight loss exercises with a health disk will help you, which will clearly demonstrate this.

On the technical side of the issue, a disk (or circle) of health consists of two metal round plates (about 25 cm in diameter), 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 a metal structure, you will most likely already find 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 training weight correction at home, in the office during leisure, in the gym, park, and anywhere, because it is completely undemanding to transport, and takes up a minimum of useful space.

Features of the health disc - the benefits are obvious!

Perhaps the most important useful properties of this simulator are its simplicity, ease of use and price category. After all, everyone can easily buy it for themselves - from small to large, which is really a huge plus.

The load when working with the health disc is primarily aimed at the waist and abdominal muscles, although it also perfectly strengthens and tightens the muscles of the buttocks, thighs and legs, increases the flexibility of the spine and the performance of the body as a whole, improves blood circulation, mood, intestinal motility, has a very beneficial effect on coordination of movements and contributes to overall weight loss.

It is very important that a person performing exercises on the circle of health can independently determine the amplitude of rotation and the duration of the training. After all, the longer the duration of the lesson and the higher the amplitude of movement, the more intense the energy consumption and the faster the muscles come into tone. In addition, just half an hour on the circle will allow you to lose at least 250 calories.

Girls who want to build a beautiful and can use the disk without any fear and get the result they expected in a short period of time!

How to exercise on the health disc: general rules

• For safe operation on the circle, it must be installed on a reliable and non-slip surface. For example, it can be a rubber training mat, in extreme cases, even an ordinary one, as long as it is not slippery.

• Sometimes beginners get very dizzy at first during class. 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 in time and not faint.

• It seems to many that it is very simple to use the health disk simulator correctly, but this is not so! 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 may not be expected ...

• For 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.

• Classes on the health disk are an excellent method of warming up the whole body before.

• The effect of losing weight in the waist will be twice as noticeable if you use the hoop at the same time while working on the circle.

Health circle exercises for weight loss

In addition to the beneficial effect of weight loss, classes on the health disk are also an excellent way to maintain the tone of the whole body.

Come home tired after work and you have absolutely no strength left for your loved ones!? It doesn't matter, it's enough to work out on the disk for about five minutes, and you are guaranteed to feel an extraordinary surge of energy.

Most people assume that circuit training is limited to just one basic rotation. However, this is not the case at all! There are a huge number of exercises, for example, it can be rotated with both legs and arms. You can practice not on one disk, but on two at the same time. Let's find out more about them!

A set of exercises on the health disk:

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 chairs, bend your legs slightly at the knees and turn to the left, and the upper body at the same time to the right, then perform 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 the chairs, rest 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. The next exercise is practically no different from the previous one, only the hands in it must be lowered down and when turning the body, move them in the opposite direction to the rotation. A total of 7 times.

5. Place the disc on a chair and sit on it with your hands on your knees. Start moving 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, move your hands to the right side and vice versa. A total of 4 times.

7. Stay in the same position, only close your hands behind your head and fix the upper body. Perform leg turns left and right 6 times.

8. Starting position: put the circle on a chair and sit on it so that your right side touches its back. Push off with both feet from the floor and turn around in a chair at an angle of 180 degrees. Then return to the starting position. A total of 4 turns.

9. Starting position: put the disk on the floor, sit on it, bend your knees, and put your hands on your belt. Start touching with your feet, just like in the fifth exercise. A total of 4 times.

10. The starting position is the same, only put your hands on the 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 number 7. Repeat 4 times.

12. Sitting on the disk, put your hands on your belt, and place your feet in front of you shoulder-width apart. Straighten the left leg and stretch it forward as much as possible, then repeat with the right leg. A total of 6 times.

13. You will perform the next exercise while standing. Stand on the disk with one leg, put your hands on the belt. Perform rotations on one leg, then to the right, then to the left. Then change the supporting leg. A total of 10 times.

14. Stand with your left foot on the disk, and put your right foot on a chair, while your right hand should be on your belt, and rest your left against the wall. Rotate your lower body to the left so that you can touch your left arm with your right elbow. Then change the supporting leg. A total of 8 times in both directions.

15. Stand with your right foot on the disc and place both hands behind your head. Turn your torso to the right while extending 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 disk in your hands, squeeze it very well and start rotating it with your hands on both sides in opposite directions.

17. For this exercise, you will need two discs. Place your feet shoulder-width apart, with a disc under each foot. Pull them inward at the same time, and then turn them outward. Only 10 repetitions.

18. Starting position: the same, only the legs need to be slightly bent at the knees. Then turn both legs to the right, and take your hands to the left, and vice versa. A total of 10 times.

19. Starting position: the same, legs bent at the knees. But we spread only the feet, first inward, then outward. A total of 10 times.

20. Starting position: two disks on the floor, put your hands on them and take a pose, as for push-ups from the floor. Lower your torso down while bringing your palms inward, then straighten up, spreading your palms outward. Only 10 push-ups.

After completing this set of exercises, it is recommended to do, after five deep breaths and exhalations, walk slowly around the room for 3 minutes, and only then you can relax.

You can repeat this program at least every day, devoting only 30 minutes to it. For beginners, it is best to start with 5 - 6 revolutions, gradually increasing their number so that the body has time to get used to physical exertion.

Older people should be very careful and careful. It is also advisable to obtain prior consent for training from your doctor.

Contraindications for the use of the health disc

This simulator also has its own peculiarities in use: people who have a history of any problems with cerebral circulation associated with atherosclerosis or suffering from discogenic sciatica should not exercise on the disc, 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 practiced it in her youth to make herself a wasp waist! And what I want to say is that the results of her classes are still visible, although how many years have passed ... Having penetrated what I saw, I decided to try it too. I don’t have many external changes yet, but I really like the process of training on the disk! … »

Inna: “... I decided to take care of myself and drew attention to the disk, because it is very convenient, you don’t have to go anywhere, stand by yourself and do it. That's just one thing, but you need to do it carefully !!! My aunt is a doctor, and she advised me not to make sudden movements during classes, otherwise you can dislocate something in your spine. So girls, be careful! … »

Marina: “... I have been doing health circle for half a year, the result is super! Not only did I have a waist, but I also began to eat right. It's like a snowball, only the first result appeared, I wanted even more !!! I feel just super, instead of cakes in front of the telly, I rotate the disk for half an hour ... "

Snezka: “... I didn't like it... I rotated on the disk for three months, but there was no result. Moreover, I was told that such activities are dangerous for the spine ... "

Alla: “... Snezhka, if you do it irregularly and at the same time, then there will be no results. How will kilograms go if you eat whatever you want. Try combining diet and exercise! … »

Maxim: “… Cool thing, my sister has one, so I use it from time to time. In my opinion, this disc has been with us since the times of the USSR. The only thing is that it needs to be periodically lubricated with oil for better rotation, iron is still ... "

It would seem that a simple simulator is a health disk, which is very easy to use, just stand on it and spin. But this approach is fundamentally wrong. There are certain rules and only if they are observed, you can achieve positive results from training and avoid injuries and other negative consequences.

First, the disc must be installed on a flat and non-slip surface. Then, even with heavy movements, it will not budge and will not create dangerous situations in which it is easy to fall and get injured.

Secondly, when exercising on the health disc, one should not allow too sudden movements of the head to avoid dizziness. This is especially true for the elderly, in most of whom the vestibular apparatus undergoes certain age-related changes and can no longer function as before.

Thirdly, before using the disc for its intended purpose, it is reasonable to place nearby objects on which, if necessary, one could lean (or place the disc in close proximity to them). It can be a chair, table, etc.

Fourthly, you should correctly determine the load for yourself. Fitness trainers recommend that children under 12 years old make no more than 4-5 turns (rotations) in one approach, teenagers under 15 years old - no more than 6-7, young people up to 18 years old - 8-9 turns and adults - from 10 to 14 turns. However, these are nothing more than recommendations, each person who decides to practice on a disk must determine the load on his own, taking into account his state of health, the presence of diseases and morale.

It is useful to drink a glass of clean water before exercising on the health disc. Then, in addition to the benefits of physical activity, there is an excellent cleansing of the internal organs and the subsequent effective removal of toxins from the body.

A set of exercises on the health disk

Exercise 1. Aimed at strengthening the muscles of the forearms and the press. Stand on the health disc with both feet. Spread your arms bent at the elbows so that the elbows are at shoulder level. Rotate your hips to the right/left while keeping your arms in the starting position.

Exercise 2. Aimed at strengthening the muscles of the thighs and the press. Put the disk on a chair and sit on it. Spread your arms bent at the elbows so that the elbows are at shoulder level. Move your hips to the right / left, keeping your hands in the starting position.

Exercise 3. Aimed at strengthening the muscles of the chest and torso. Take the health disk in your hands and pull them forward to chest level, slightly bending at the elbows. Firmly push the disk on both sides at the same time, and then rotate it with your hands in opposite directions.

Exercise 4. Aimed at strengthening the muscles of the legs and torso. To complete it, you will need 2 health discs. Place one foot on one disc, the other on the second. Make rotational movements with your legs, first with your feet inward (as if depicting a clubfoot), then outward.

Exercise 5. Aimed at strengthening the muscles of the chest, arms and torso. Place 2 disks side by side. Take a lying position, as if you were going to do push-ups. Place your palms on the disk, press your body to the floor. Straighten your arms while making a rotational movement of the brushes outward (fingers look in different directions), again press against the floor, at the same time making a rotational movement of the brushes inward (fingers look at each other).

Exercise 6. Aimed at strengthening the leg muscles and the press. Stand on both discs with your knees slightly bent. Make rotational movements so that the lower and upper parts of the body rush in opposite directions.

This complex, of course, does not exhaust all the possibilities of the health disc. Exercises can be diversified at your discretion, endlessly improve them and complicate them. In the early days, you should not give all the best in training completely and even beyond that, bringing yourself to exhaustion. Exhausting classes does not mean getting the maximum benefit.

The first workouts should not exceed 5-6 minutes a day, especially if before that you did not do physical education and did not give the body a feasible load. Gradually work up to 30 minutes a day on the disc.

Remember, no matter how much you do, only if you exercise regularly and with high quality, you can achieve positive (expected) results - normalize weight, tighten weakened muscles, improve body sculpture, etc. Just 30 minutes of a good workout on the health disc will help burn 250-300 kcal and work out the main muscle groups.

The disk (sometimes called a circle) of health is an elementary and relatively inexpensive simulator in operation. It is used mainly at home to strengthen the femoral and abdominal muscles. Thanks to him, excess kilograms are burned, problem areas are worked out, overall muscle tone improves, and the waist becomes more elegant. The spinning disc for weight loss is very convenient to store and transport. You can do it not only at home, but even at work.

The circle of health 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 are special tracks equipped with steel bearings. They are needed so that the rotation is soft and comfortable. Modern modifications are supplemented with an expander and a foot massager. But even the simplest "grandmother's" disk will be effective if used correctly.

What is the circle of health for, and what effect does it have on the body? When you rotate on it, the muscles in the hips and waist work well - where fat deposits most often accumulate. As a result, their contours are significantly improved.

Let's specify what is the benefit of simple exercises on the disk:

• Weight loss, general unloading, muscle tension relief 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 fitness classes in the future.
• Increased flexibility, development of plastics and improved mobility of the spine.
• Shaping the waist, strengthening the muscles of the thighs, buttocks and abdominals.
• Optimal load on the cardiovascular system. Circle exercises are a simplified version of cardio training.
• Twisting massages the organs in the abdominal cavity. In this way, you can keep them in good shape. And thanks to improved blood circulation, metabolism is put in order.

results

If you use the spinning health disc for weight loss for 30 minutes, you will burn approximately 250-300 kcal. It should be noted that this is a very decent result.

As already mentioned, it is most convenient to practice on 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 classes you will be able to lose from 2 to 5 kilograms, and your waist will decrease, respectively, by 2-5 cm. True, in order to get this result, you will need to supplement rotations on the circle with other sports and diet correction.

Advantages

Probably, the main advantages of the health disc can be considered its comparative availability and ease of use. The simplest model (only to rotate) can be afforded by almost everyone. To deal with the implementation of most 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 your 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 practice, and the higher your motor amplitude is, the more energy will be spent and the muscles will tone up faster. Just imagine: some 30 minutes a day - and you have already begun to lose weight.

Rules

To achieve the desired result and not get injured in the process of doing exercises on the simulator, you must follow a number of rules.

A set of exercises

For high-quality weight loss, simply standing on a disk and spinning on it is not enough. It is necessary to perform a complex daily, consisting of several exercises. 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 semi-squat and turn them to the left side.

Reviews

Numerous positive reviews testify to the effectiveness of the health disc. Those involved in it are advised to make the first workouts short and enjoyable. It is best to develop the habit of spinning the circle twice a day. For example, if you spin after waking up in the morning, this will be an excellent charge, and in the evening - an excellent unloading and stress relief. You can take 3 minutes for one approach. This schedule is ideal for those who work.

Some, after working out for a while, begin to doubt that with the help of a disk you can lose weight. Of course, 10 kilograms cannot be removed with one rotation. But a couple of - three - easily.

In addition, such training helps to work out the oblique abdominal muscles well. This means that the waist will become thinner and more attractive.

Basically, among the achievements of the trainees, there is a weight loss of 1-3 kg, strengthening of the 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 consult a doctor first if the spine was previously injured.

post hoc

The health disc is a simulator that is desirable for everyone who seeks not only to lose weight, but also to securely fix the achieved achievement. You can practice on it at home at any time convenient for you - and this distinguishes it from 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 improper exercise and the lack of an integrated approach to losing weight. If you need to get rid of extra pounds, you will also have to adjust your diet, daily routine and lifestyle. Then the simulator will be a great helper.