Gymnastic roller exercise for weight loss. Little Simulator for Large Succes: Exercises with Press Wheel

Among the huge variety of devices for lessons at home is a place and such a medium as gymnastic roller. With him you can pump up the press and strengthen your back, and also work well top torso. What exercises can be spent with this device you can read in our article.

Gymnastic roller You can call another one useful projectiledesigned to maintain the human body in good shape. With him the figure will become more touched, and the forces and health will increase. The cost of such a fixture is extremely small, in the range of 400-800 rubles you can buy a completely comfortable and practical model that will serve you for a long time.

The gymnastic video looks like one or two interconnected wheels, on the sides of which the handles are located for which it is necessary to take in the implementation of movements.

The gymnasium roller is considered power simulatorwhich can be used at home or in sports center. This device is quite easy to use if you have some kind of training and regularly engage sports training. The gymnastic roller is very attractive for home purposes, because it does not take up much space and easily fit in the closet. Roller will work out muscle abdominal pressTighten shoulder muscles, as well as the muscles of the leg and the surface of the hip. You will open up the opportunity to strengthen your back and chest muscles and all this with one simulator!

With the help of such a sports projectile, you will be able to pump seductive cubes on the press, unless of course you will pay vacation time. When working with a roller, many muscular groups are involved, which affects general condition organism. Before classes with a projectile, it is necessary to perform a stretching exercise and make a short-term workout.

If you are a newcomer in sports or for a long time played sports, then it will be quite difficult to work with the roller on the initial pores. Unprepared people should be mastered simple exercises And wait for the moment when the muscles are fixed. After that, you can move to more complex exercises. Nevertheless, it is not necessary to cry too much, because the load on the lower back and the spine muscles is quite large.

Not everyone is recommended to use the gymnastic roller. In particular, if there is a vertebral hernia from exercises with this projectile, it should be refused. I ignoring this recommendation, the risk of obtaining extremely unpleasant consequences.

No need to deal with shell and persons often experiencing pain in the area of \u200b\u200bthe lumbar back. Strengthening the back with other simulators, you can gradually move to class classes, but only when you really prepare muscles to such intensive work.

Let's analyze the main models of gymnastic rollers that you can meet in modern sports stores.

Rollers with handles repeating hand outline. With such fixtures, 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 wheels do not allow the wheel or to slide the wheels. Contact with the floor at the same time, and the noise level is lower.
Gymnastic roller for the lower press. This is a fairly new version of the projectile, which allows to work out the lower press. Such an object is equipped with special foot mounts. It is only necessary to lower the feet into special fastenings, leaving your hands into the floor.

Getting Started by the first training with a gymnastic roller, follow the following non-hard rules:

Pre-execute the articular workout.
Start the first exercises, standing on your knees, without straightening completely the body. For the stop, you can use the wall in which heels should be left. Try to execute 10-15 extensions for 2-3 approaches. From each time, try to increase the amplitude of movements slightly.
Gradually, after a time, increase the angle. Thus, each time the exercise will be more complex. However, you should not immediately "break" and train in full force. It is worth moving to the next level only when you understand that with the previous step you are quite easy to manage.
When training will not deliver discomfort, and you will feel ease, refuse to stop the wall. Passing this important stage, you can diversify the exercises and proceed to elaborate the abdominal muscles, wide muscles of the back and lumbar department. To do this, straighten the body not only straight, but also in the right and left side. Fasten this stage need enough long time.
Go to the exercises with focus on the feet, and not on your knees. Make sure that the pelvis is pulled up. Train your breath, while straightening the body, inhale and delay inhale, carry out an exhalation when flexing.
Try stretching hands with a gymnastic roller. For this purpose, sort the floor, take the roller behind your back with both hands so that the palms are directed to the floor. Make light jerks and exhale, go down slowly and smoothly, your hands should drip off until the back is on the floor. Elbows should be straight.

A few more exercises with a gymnastic roller

Now let's tell more about the main exercises with the roller you can perform at home yourself without any additional support and help.

Sit on your knees, take a gymnastic roller And place it on the floor so that your hands are straight. After that, go for a roller and start a smooth movement forward with the simultaneous lowering of the body down to that second, while the chest does not touch the hips. After that, return to the starting position and start moving the movement.
Lie on the stomach and take the gymnastic rolesto. Place it in front of yourself on the hands barely bent. Start the move by tightening the simulator to yourself, brave your back well. Hips during exercise should not be broken from the floor. The roller needs to move as close as possible. When the maximum point is reached in it, it should be lined for a couple of seconds and return to its original position. You can make 8-10 repetitions of this exercise.
Take the starting position: Sit on the floor, straighten your back, send your feet forward, without bending your knees. Place the roller according to the right side. Put the straightened hands on the roller and leaning on it, Beggar in right side Together with him until the moment until the chest is touched by the floor. After that, you should return to the starting position and shift the roller on the left side. Do the same. Make 10 approaches for each side. This exercise Allows you to greatly pump up the abdominal muscles.
Put your feet on the width of the shoulders, without bending them in the knees. Put an exercise machine in front of you and get into it in such a way that the hands are straight. Smoothly move forward without sharp movements. The maximum point will be full straightening and "frozen" in it for 2-3 seconds. After that, slowly return to the original posture. Repeat 10-15 times.

Training with a gymnastic roller will enhance the body. Does every girl dream about this? However, do not be too fond of this adaptation, otherwise you stop and the body will not be so attractive in the eyes of men. The roller is available in price and is always available in sports stores, so you can easily buy it if you haven't done it yet!

A solid press and a beautiful sports body is a dream of all men and women, which can be done without leaving home. To do this, it is enough to purchase such a sports projectile as a video.

Daily performing exercises with a roller you can achieve an incredible result, while without spending a lot of money. How does this shell look like and how to use it?

Exercises with a roller help guys and girls not only to pump up the press, but also to strengthen the muscles of the back, chest, hands and feet.

There are several varieties of this sports projectile, each of them helps to achieve a certain result.

Comparative table of types of rollers:

Appearance	Roller model	Features
	Wheel with plastic or rubberized handles on the sides.
	With double wheel	The model is more stable when performing exercises, it allows you to better keep balance.
	With a returnable mechanism	Designed for newbies, because it helps to alleviate physical exercise When working with a projectile.
	With a displaced center	Designed for advanced users, enhances the level of load on the muscles.
	With pedals	It is required to perform exercises of strengthening leg muscles.
	Trimmer with tensioners	It happens in two versions: with a double wheel or wheel-trimmer in each hand. With this projectile you can perform sophisticated exercises With an increased load by tensioning the cable.

Depending on the physical form And the level of the desired loads is chosen one or another type of video.

What muscles work with roller exercises?

Basic muscles involved

When using the roller, the muscles of the abdomen are most swinging, they become touched and elastic, removed excess fat. Further loads are amenable to the muscles of the back, the waist, chest, buttock muscles, hips biceps.

Strong back muscles are not all. When training, legs and hands are swinging. In general, the whole body looks sports and tightened. Training with roller helps to remove overweight and fat in a man.

There are many exercises with roller who are aimed at training various muscle groups.

Important! With such a disease of the back, like osteochondrosis, it is worth abandoning training with a roller.

Complex exercise

There are such varieties of exercises:

Roller roller standing on the knees. This is an exercise for the press. Because of the knees, keeping the roller handles slowly roll back it forward at the distance of the elongated hands, after which it returns to its original position. It is recommended for men with a beer tummy, it is not relatively difficult to perform, but efficiently;
Rolling roller to the side standing on the knees. Exercise for missing muscles of the press is performed similarly to the first option, only the roller rolled to the side;
Roller roller forward standing on the knees
Standing on one knee. Exercise gives an increase in the load on the legs and hands. Put one leg on my knee, the second we take to the side, roller rolling forward;
Standing on one knee with kickbacks. We make a ledge, while the foot bent in the knee, put the second leg to knee behind the back. We make kickbacks to the maximum length;
Roller rolling forward standing on one knee
At the stop half-standing. We get on your knee, we take the second leg back and rest in the wall. Holding for a roller, rolling forward and backward it, while the knee should not touch the floor. The center of gravity moves to the roller;
From the standing position. Having stopped standing, the rollback is done at the maximum length. In this exercise, you can use different modifications of rollers;
From the position standing with kickbacks. The emphasis is similar to the previous exercise, the kickbacks are made alternately, with one hand a rollback is made to the side, the second bent into the elbow holding the roller. This exercise uses two double wheels rollers;

Training should last at least 15 minutes, all exercises are performed alternately at least 10 times.

Tips for beginners:

When choosing a roller, follow your level sports trainingFor beginners, a roller with a returnable mechanism is suitable for professionals - with a displaced center. To increase the variety of exercises, choose a roller with pedals.
It is not necessary to immediately give heavy loads, because strong pain in the muscles may appear. Increase the intensity of loads must be gradually.
To start the exercise, you must perform 10 times 3 approaches. This allows the muscles to get used to the loads. Newcomers are recommended to do the kneeling exercises in the floor.
Make a graph of exercises with a roller, diluting it, squats, pull up to strengthen the effect.
When performing the first two presented exercises, the back must be kept hill.

Regular classes with a roller will help men and girls not only to find the tightened body, but also to improve their body. After all, when strengthening the muscles, the work of the internal organs improves, the posture becomes direct, which helps to avoid problems from the back and curvature of the spine, especially when lifting weights. Just 15 minutes of workouts per day for three months will give a tangible result.

Video Demonstration of Exercises with Roller

The video shows different options for exercises with a roller, voice acting on english languageBut it does not interfere with the understanding of the process.

Be sure to read about it

There are quite a few simulators that differ in compact sizes, but capable of doing work on the body much more efficient. One of them is a roller for the press, classes with which are aimed at strengthening the abdominal muscles, but also allow to work with others muscular groups. Not only prepared athletes can do exercises with the simulator, but also beginners who make their first steps in the world of sports.

The simulator can be found in almost any sports store or purchase via the Internet. Names can be different: press for the press, wheel for the press, sports wheel, gymnastic wheel, gymnastic roller. In fact, these are the names of the same simulator.

The test wheel fully justifies its name. In essence, it is a wheel, on both sides of which the handles are fixed. The simulator can have both one and two wheels or provide for the ability to install / remove an additional wheel. The diameter may be different, but is usually from 15-20 cm (the smaller the diameter, the more difficult to engage). The simplest models have conventional plastic handles, and more perfect they are rubberized, which is much more convenient and safer during classes.

Modernized models can be equipped with leg pedals that allow you to expand the list of exercises and work more actively on the bottom of the body. You can also purchase a wheelchair with handles in which the trimmer with tensioners will be built in (expanders).

What to pay attention to when choosing

By purchasing a gymnastic video, it is important to correctly evaluate your capabilities and needs, as well as analyze the offers of goods in the market. It is necessary to buy a simulator for its level, as well as not to give in to the tricks of consultants in stores that are sometimes much more important not to help the client find the appropriate option, but to sell him a model more expensive.

The simulator with the return mechanism is the optimal option for beginners. It allows you to facilitate training and minimize the risk of injury. But in contrast to a simple wheel that does not have a similar function, it does not give such a high load.

It is much easier to engage with a wheel for the press with a press with one. Such a simulator is better holding a balance, although it facilitates the load.

The roller with a displaced center of gravity is more suitable for those who already have experience with a simple wheel and are ready for more complex loads. For beginners, such a model is not recommended.

When choosing it is worth paying attention to the weight of the wheel. With small weight models, it is easier to deal with difficult.

Wheel with pedals are usually chosen by those who do professionally. Such a simulator allows you to significantly diversify the set of exercises with it and get the best result. Even more options for performing exercise gives a simulator, an additionally equipped with a trimmer with tensioners. It allows you to increase the load by using the tension of the cable.

What muscles are strengthened when working with a simulator

Exercises with a roller for the press are aimed at working out mainly the top of the body, namely, the shoulders, abdomen, back and chest. But when they are fulfilled, there is also a significant load on the muscles of the lower press and the waist, the buttocks, quadriceps and biceps of the hip are additionally involved.

Performing exercises with the wheel in the "Planck" position, there is not almost a single part of the body without load. Big choice Options The use of the simulator also allows you to work on the hidden muscles, while achieving the best result.

How to pump press and other muscles with the wheel

There is quite a lot of exercises, in the execution of which the gymnastic wheel is used. The principle of operation is always almost the same, but the initial position changes.

Standing on the knees

Holding straightened hands on the handle of the roller, resurfaced them from the floor and arrange it strictly under the shoulders. Slowly start killing the wheel forward to the distance of the elongated hands, also slowly return to its original position. This is the easiest option, but rather effective for the study of the press. A similar exercise is made to work on the oblique muscles of the press, but the video rolls back not forward, and a little away from body body.

Standing on one knee

At the same time, the second leg is assigned to the side. Exercise is performed similarly to the previous one. It is also possible to roll back the roller as ahead and to the side.

Farman stop

To kneel one leg, the second rests on the wall or another reliable surface. Holding the roller in his hands, roll back it as much as possible and backward, holding the center of gravity on it.

Stop standing

Legs on the width of the shoulders, hands straightened, a roller rests into the floor. Rolling it forward as much as it allows you to make physical training, go back.

Sitting on the knees

Make a rollback forward to the position of lying, without taking your knees from the floor, pull up back.

Each exercise with a press roller is recommended 10 times, making 3 approaches. At the initial stage of training, the number of repetition and approaches can be reduced. Especially relevant for those who are physically load are unusual. It is best to study every other day, because the muscles need time to restore.

It is extremely important every time before starting to use a gymnastic roller, warm up the body uncomplicated exercises. It can be running, squats, slopes, etc.

Advantages of the roller in front of other simulators

Despite its simplicity, small dimensions and low cost, a sporty video has a lot of advantages and is able to make serious competition more complex and expensive simulators. Its advantages can be attributed to:

High efficiency in the direction of strengthening the muscles of the press, as well as the general "drying" of the body and a decrease in the number of fat deposits;
Impact both direct and on the oblique muscles of the abdomen, the roller helps to change its shape, making the press taut and attractive;
An increase in endurance, improving posture;
Does not take up much space, easy to assemble and operate;
You can choose a simulator for varying degrees of preparedness and weight of an athlete, as well as the type of exercise.

Features of exercise

Performing exercises with a gymnastic wheel, you need to adhere to certain recommendations that will help get the most noticeable result from classes:

Those who are just starting classes with a roller, it is better not to get into the position of the plank, but to carry out exercises with the kneeling;
The wheel should be driven as smoothly as possible, without jerks;
During the movement of the wheel of the abdominal muscle must be in constant voltage;
In the final position it is necessary to make a small pause.
Performing an exercise standing on the knees, it is necessary to put a special gymnastic rug for them to minimize the burden on the joints.

There are a number of contraindications for workouts with a wheel. Traditionally, they are considered:

The injuries of the spine and diseases of the joints;
The presence of chronic diseases;
Bad state of health;
Pregnancy.

In the event of painful sensations in the back of the back and spine, the classes are recommended to stop and consult with specialists.

For some exercises, a special sports inventory should be purchased. Some of them also provide for the use of human own weight, but at the same time the effort is being redirected to certain muscles of the body to increase the efficiency of the exercise.

Gymnastic roller - Sports inventory that enjoys very very popular due to its availability and special performance.

What represents

The sports inventory under consideration has pretty simple designwhich consists of the following elements:

wheels;
handles, which acts as a central axis;
often bearing;

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

As a rule, other major structural elements considered sports equipment in classic version Performances does not have, it differs only by the type of material used in the manufacture and decorative qualities.

Views

Press rollers can be used to achieve certain results, both newcomers and professional athletes.

At the same time, it should be noted that there are several varieties of rollers:

With a pair of wheels or one.
With a returnable mechanism.
With pedals.
With the displacement of the center of gravity.
In the form of trimmerwhich has a tensioner.

Each roller from the above has its own special qualities and can be used to achieve their goals.

First consider the version of execution with the returnable mechanism. It has a special design, which simplifies the return of the body to its original position when performing the exercise. This nuance determines the reduction of the load on lumbar department.

It is acquired by newcomers for the reasons below:

There is an opportunity to avoid Increased workload at a weak preparation at the time of the workout.
You can quickly master the technique And learn to perform it correctly with the observance of technology.

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

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

When considering such a classification, we note:

If the wheel is oneIt is quite difficult to hold the balance at the time of the exercise. However, the muscles of stabilization take place.
Two wheels The design is more stable, and the balance is becoming easier, but the muscles of stabilization work less. Therefore, a similar version of execution use newcomers.

Price and design

The cost of a conventional gymnastic roller, with one or two wheels varies in the limit of 200 to 500 rubles.

The displaced center of gravity somewhat complicates the exercise, as in order to roll the wheel, you need to make a certain effort. That is why, videos with a displaced center of gravity acquire prepared professionals who know how to perform exercises correctly.

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

There is a model that has pedals. It is used if it is necessary to provide loads and to your feet. The presence of pedals in the design does not largely increase the cost of the model, it can be bought for 700-1400 rubles.

The most interesting version of the execution can be called a trimmer projectile.

It represents the following design:

Double Wheel. Allows it better to hold balance.
A flexible cable is attached to the axiswhich can be stretched under the effort.
At the time of training The opposite end of the cable is attached in the legs.

The design under consideration is designed for professional users, since at the time of the tension of the cable is created a lot of effort. There are options that have stretching cables for each hand separately. The cost of this video varies in the limit of 800 to 1500 rubles.

Complex of exercises with a roller on all muscle groups

It is possible to highlight 3 main types of exercises that are classified according to the degree of preparation:

For newbies. Become on your knees and take the roller in your hands. We rest in a gymnastic roller to the floor and begin to move forward until the moment until the housing becomes almost parallel to the floor. Then climb back. In this case, the load from the back is frozen due to the fact that the exercise is performed on the knees.
For experienced. Source position - legs on the width of the shoulders, bent in half, touch the floor roller. We begin to do the exercise, straightening until the moment the corner is not formed between the body and legs. Laughing at the maximum lower point we return to the original position.
For professionals The previous position is slightly complicated by making a different source position. In this case, we are lying on the stomach, socks should be restarted into the floor, we carry out twisting the abdominal press and muscles, and then return to its original position.

Recommended number of repetitions: 9 for the first, 6 for the second and 3 for the last exercise. The number of approaches to 5. At the same time, at the time of recreation, which should last no more than 5 minutes, should or perform another exercise to maintain the body heated.

A large number of repetitions can have a negative impact on the lumbar department, less - not to give the necessary effect.

When performing everything three exercisesIt turns out the load to one degree or another to the following muscle groups:

Internal and external abdominal muscles of the press. The exercise allows you to make a press more relief, and the stomach is flat. Due to the training of internal muscles, it is possible to achieve a similar result.
Tendons and ligaments become stronger. At the time of execution power exercises This will be worth it, since the likelihood of injury is reduced.
The lumbar department is well done, straight back muscles. Also, the load goes to short muscles Back and delta.

That is why the workouts under consideration with the usual sports inventoryAt first glance, should be included in training.

Pros and cons of rollers

To the merits can be attributed:

Easy and inexpensive design.
You can conduct training at home.
Muscle study is carried outwhich are rarely involved when performing other exercises.

The disadvantages include what people with bad physical training Often cannot conduct training, there is a possibility of obtaining injuries with improper exercise, for example, stretching the lumbar department.

The level of preparation and age cannot be called barriers to conduct. However, the degree of preparation still should be considered to select the most appropriate version of the fulfillment of the sports inventory under consideration.

Newbies should pay attention to the version of execution with a returnable mechanism, professionals - with a displaced center of gravity or streamer.

Result

The gymnastic video is designed to improve the results of the development of the abdominal muscles. That is why, it is worth considering what other exercises should be performed to get the best result.

For a month, people with preparing may notice improvement of the relief of the muscles of the abdominal press. The result, as a rule, depends on the level of preparation, the correctness of training.

In pursuit of beautiful flat tummy We are downloading the press to exhaustion, but the results if they come, it is very slow. Therefore, the question naturally arises - whether it is possible to achieve the desired cubes faster. Of course yes.

This article is intended for persons over 18 years

Have you already turned 18?

Performing exercises for the press with him, you can get excellent results for a shorter period than with ordinary workouts. To do this, you will not need a lot of time and money, as it is worth this shell of a meager.

But still, if you are a novice athlete, it is very important to figure out how to deal with him. The technique of performing exercises with fitness roller, though simple, but still there are several significant nuances, how to swing a video correctly, how to choose the difficulty of workout, as well as how much and when it is better to do it. We will try to answer all these questions in the most detail.

First you need to decide on contraindications - circumstances, at which you can not roll itch. This is very important, because if you have diseases in which classes will be dangerous for your health, then the technique of riding a fitness video is not needed.

Contraindications:

spinal injuries;
hernia and protrusion;
joint diseases;
heat;
nausea;
dizziness;
menstruation or pregnancy (for women);
heated blood pressure.

As you can see, the list is not great, so classes with a gymnastic wheel (it is a roller for the press) are shown almost to everyone. But even if you are already engaged with him, then bad well-being It is worth a little climb with training. Remember: Beautiful belly, does not compensate for you lost health.

If you are absolutely healthy, then before buying a projectile, read the rules, how to choose it correctly, because it depends on whether your workouts will be effective.

Important moments when choosing:

the wheel diameter is less than it is, the harder it is necessary to work. Therefore, if you are new to, look at the gym with a maximum diameter;
safety - For convenient operation, the surface of the wheel and handles should be covered with a protective rubber layer. His absence can lead to scoring of hands during classes and as a result, injury;
the appearance of the projectile - for beginners and people with problems with the spine (osteochondrosis, for example) it is better to choose a wheel with a return course or pedals, as they are most convenient in circulation. And here classic models You should take more experienced athletes (they are not necessary to buy, because the design is not complicated and you can make a projectile with your own hands).

Roller for the press: Reviews and Notes

How useful this projectile can be seen by looking at the results before and after classes. So you can estimate the enormous positive effect of exercises with a press roller.

In just a month of training, you get the perfectly pumped muscles of the bark, as well as the press - and this is beautiful tighted belly and relief housing. Many athletes also celebrate the high efficiency of this gymnastic simulator in pumping jagged muscles (What, you see, will be a good bonus). Does he help with weight loss? This is definitely yes. It is suitable for people with excess weightSince minimizes the harm delivered to the joints during training.

It also shows the fact that you will need at least half an hour to perform twisting to work out the same calorie amount, how much roller burns in 10 minutes.

But before starting to train, it is worth paying attention to the fact that exercises with a press roller are divided into gender type - for men and for women. There are also exist special classes for beginners. Such a separation of training is not at all accidental - pick up the correct type of exercise, you will achieve the necessary results faster (and easier).

Which muscles are involved in the exercise with a press for the press

The gymnastic wheel can rightfully be considered one of the most universal sports shells. The reason for this is a huge amount of muscle, which work when performing the exercise. That is why it is difficult to say - what shakes a sports roller for the press.

Judging by the title, it makes a steady impression that it is on the belly that his action is aimed. Press you, of course, pumped, but besides this, the muscles are swinging:

backs - a trapezium and wings (widest);
shoulder delta;
berium;
femoral;
hands - biceps and triceps;

As you can see, the roller action is very extensive and not looped on the muscles of the abdomen.

Roller for the press with a returnable mechanism

The peculiarity of the gymnastic wheel with the reverse mechanism is to relieve athletes. It is easy to engage in it and the main thing - it is impossible to overstock the muscles during training. With a roller you can pump up the press without harm to the body. A special mechanism (mechanical or electronic) ensures the return of the roller to the initial position.

How to use such a roller and if special recommendations? Working with the gymnastic circle is the same for all types of this projectile, so the exceptional rules for its use simply does not exist. His uniqueness is not at all how to do the exercise - it is in ease of use.

And even in the visible benefit of this video for health press, the fact that returnal mechanism Allows you to remove the burden on the spine and at the same time have colossal efficiency. That is why this simulator is considered the best for people with problems with the musculoskeletal system.

Another very important question of the newcomers is interested in how often you need to do to get a good result? Immediately you should warn - the press for the press is not used in intense daily workouts. All exercises with him sufficiently smooth execution, without sharp movements and accelerations. Incorrect use of a sports projectile can bring irreparable damage to the back and joints - therefore, it is not worth a hurry.

Start with 10-12 repetitions of 3 approaches and only, then gradually increase your result. When any discomfort appears, the exercise should be stopped.

How to do exercises with a press roller

Before proceeding with active training with a gymnastic circle, you need to find out how to use it correctly. It is not enough to know enough to know how to use - you need to clearly understand the technique of performing each exercise.

Several main techniques are provided to your attention, how to roll roller:

Located a rug for sports, get knees on it, straighten your back, lower hands with a roller on the floor. Start slowly roll it on the floor forward. Tilt the case and pull after the projectile until your entire body is on the same line. At the maximum point, it is a little delayed, and start the progressive movements back at the starting position. It is important to do everything as smoothly without jerks. Also do not forget to keep the press muscles in constant tone.
The initial position of this exercise is similar to, only the hands are fixed on the roller. Having received the right posture, start slowly roll the roller on myself, raising the lower back, until you feet completely on my feet. Then make the reverse movement - lean and roll the roller until your body becomes parallel to the floor.
Lie the floor, hands with a projectile pull forward. Start roller on yourself, raising the top of the body as much as possible. Return to starting position, roll roller back.
Sit on the floor, widely collecting legs on the sides. Put the gear projectile and roll it forward how much your stretch allows you. Then also slowly and dimly make progressively moving back.
Start straight, near the roller. Like and roll the gymnastic circle until your body becomes parallel to the floor. Watch that the back does not ship out in the lower back, and the body was most tense as possible (as a string). Return to its original position, rolling the roller to yourself.

The roller for the press is perfectly suitable for both girls and men. It is easy to use, not dangerous for health, and it is not quite expensive. The gymnastic circle is recommended for novice girls and guys who crave to have a beautiful taut body. He also has a fat-burning effect and accurately will like those who want to lose weight. Therefore, if you want to deal with the maximum result, choose a roller for the press and go to your pleasure.