Exercises with a gymnastic roller for legs. Complex of exercises with a press roller

Greetings to you dear readers of sports blog sportivs. Today will please you with an article called Exercises with gymnastic roller. You will learn a lot of useful features, the main of which is the lesson at home. How to make beautiful slender figure With the help of a gymnastic roller at home, read in this article.

What do you need a gym

This little roller serves as a simulator who helps to achieve good sports results. If you regularly engage in the gymnastic roller, you can strengthen the abdominal, as well as lumbar muscles. This simple, but at the same time an effective simulator for the press allows you to achieve excellent results. After this, a multiple review of the gymnastic roller, let's consider the main advantages of this small simulator.

Benefits

If you are looking for a simulator on which you will do at home and so that he serves a little space, then I recommend paying attention to the gym. Exercises that will be described below will include all the muscles of the body, which will allow fully and evenly develop, and strengthen the muscles.

The first advantage is what to do on the simulator, you can not leaving the house. You do not need to go to the gym, at any time convenient for you you can work out on the gymnastic roller.
Perfectly suitable for both men and women.
He has a low cost due to which the gymnastic video can purchase everyone.
The simulator is easy to use. Thanks to this, you will not have difficulties in class.
Thanks to the press wheel, you can pump up the press and get rid of extra kilograms. During the exercise, all the muscles of your body are strained, the maximum load at regular occupations Bring a wonderful result. However, it is worth considering proper nutritionAfter all, whatever you make efforts, without meals you will not achieve the maximum result.

Complex exercise

1. Exercise with a gymnastic roller standing on his knees. This exercise I put first in the list, as it is the simplest and help prepare for the subsequent, which require great efforts.

The most standard exercise, which you probably heard before. Standing on your knees, take two hands behind the handles of the wheels and stretch the wheel forward with a straight back. In the maximum dismissed phase, you should not touch the abdomen of the floor, while maintaining the tension in the press and the lower back. For beginners, I advise you to execute 6-8 times. Over time, you can increase the number of repetitions to 10-12.

2. Exercise with wheel standing. This is an alternative, but more complex version. Standing you must go down and straighten with the wheel on the floor, then return to its original position. Perform 8-10 times.

3. Lying on the stomach Tighten the gymnastic roller to yourself, bending. Starting with the position of the elongated hands. Tighten the roller as close as possible, in the maximum stage, lock on 3-4 seconds. Perform 10 times. Excellent develops upper and.

4. Sitting on the floor with straight legs. Place the gymnastic wheel on the side of yourself. Place your hands on the wheel and pull out the right side until the breast is touched by the floor, then you should repeat the exercise on the other side. Perform 8-10 times per side. Exercise well allows us to stretch, and also pump. This will help make the waist thinner and beautiful.

Do not underestimate such a small simulator. Despite their dimensions, when proper use It is very effective. Many large simulators that are in gyms They will not be able to provide you with the necessary results, in contrast to the gymnastic roller, which in turn is useful not only for the press, but also for the back.

First Council - thorough warm-up. It is important before any training, especially before leaving with a gymnastic wheel. Disconnect well and you will warm up your ligaments. muscular fibers in tone.

The second Council is proper breathing. If you breathe often and small sighs, the effectiveness of your workout will be minimized - breathe deeply and evenly.

Tip number number three. Keep your back always straight. If you are bend, you can injure the lower back.

To achieve beautiful figure And reset a couple of extra kilograms, first of all it is necessary to remove all negative products, normalize proper nutrition. With regular sports, the right routine of the day and nutrition, you will always be in shape, feel good and great.

Dear friends we looked at the advantages on the gymnastic roller, I talked about an effective exercise complex, and also gave a delight recommendation, which you will always be in tone. Finally, look interesting video. Have a nice day and positive mood.

Each you want to be the owner of the tightened torso and amaze all the relief of their developed muscles. After winter appeared excess weight requires active actions: it is necessary to deal with the lack of figures, and this can be done at home - for this there are special exercises On the press for the press.

Gymnastic press

The Torneo press roller has a simple mechanism, it consists of a rotating wheel and handles. This is the perfect simulator to pull the belly, pump the body. The advantages of the roller in the fact that you can not attend gymand work on yourself at home. Exercises on the press with roller will help you quickly reach desired result. Choose a roller simulator need to consider physical training:

If you just start doing - buy a circle with a limiter, where there is a returnable mechanism, it will help return from the position lying in the original.
Than more wheelThe easier it is to maintain an equilibrium. Newbies cost to pay attention to the roller for fitness such a modification.
A wide wheel increases the effectiveness of the load on the abdominal muscles. For professionals, the harder disc, the better.

How to deal with a press roller

Exercises on the press wheel are not recommended for those who had a back injury, there is osteochondrosis or a bunch of hernia. Classes with roller give great physical LoadIf used incorrectly may not benefit, but irreparable harm to health. Before using this sports equipment, it is best to consult a doctor for contraindications. Exercises with a roller for the press from the knees:

Source position: Stand on your knees, keep the disk in the elongated hands under the shoulders, fix the roller on the floor.
Making a breath, start trying the wheel forward until it is pulled out at the maximum distance. When moving, try not to flex your hands in the elbows. Try to delay in this position.
By doing exhale and straining extremely, start tightening yourself. Try to straighten up until the initial position.
Roll the wheel is needed several times per approach.

Exercises with a roller for the press for women

Getting started, remember that even uncomplicated exercises With the press wheel for women can cause a strong attitude. After classes, be sure to stretch. Exercises with roller for weight loss and press:

Stand on your knees, putting them at a short distance. Hold on the handle, step in the floor. Move forward and backward in half amplitude.
Repeat the previous exercise with a complete amplitude. Try not to flex your hands. Return to a flat rack.
Option "Counting" differs only on the initial pose: Lie on the rug on the length of the elongated hand, put the roller, take the handle, stretch to the knees.

Exercise with a press roller for men

The simulator can be diverse and effectively pump up not only the press: the muscles of the back, legs, hands, buttocks take an active part during training. It is very difficult to download the press with this adaptation, but efficiently. Men first need to work only with the knees in a small pace. Let it be 10-12 repetitions of two approaches. It is better to watch the video to perform the exercises as correct as possible. Gradually add pace. The next stage of the training will be the work from the standing position.

Stand in full growth, breaking the legs slightly.
Take the disk in your hands and silence them in the floor near the legs.
Start rolling, necessarily smooth hands, try to stretch out as far as possible, but do not lie down completely. Make an action that inhaling.
When you manage to achieve the maximum hood on the floor, start lingering in the fold, the results from training will be more noticeable.

More sophisticated exercises with a man for men for men, when the video you move on oblique or to the sides - it helps to strengthen the side muscles of the press:

It is running sitting, stretching the legs.
Push the roller from yourself to the right and left for 7 times.
The same task can be performed from the rack in full growth.

Such an exercise requires high energy costs. Do regularly and the effect will be stunning. And a more difficult task is to pump the press on the wheel on one hand: you need to use two Roller to use - one in each hand. More vividly, all these exercises you can see on the video, as well:

Take the stop lying.
One hand is fixed, and with the help of the second you pull the body on the same principle, but climbing as much as it turns out in the lying position. Sports form you guaranteed.

The press for the press is a sports simulator designed to study abdominal muscles. The main advantages of this projectile are low cost, compactness, ease of use. There are practically no minuses at the movie. The only thing that can be noted is an increased trauma in the non-compliance with the rental technique. We offer to consider the most effective exercises With a gymnastic wheel.

Training Benefit with Wheel

When using the roller, the load receives not only the press. Also strengthened: chest, back, shoulders, hands. Consider both the benefits of performing rental:

Correction of posture. Exercises with a roller work in the muscles that are responsible for the straight back of the back, which helps to cope with the stuff and forms a beautiful smooth gait.
Getting rid of back pain. Paints caused by physical overvoltage of muscles are easily removed by several approaches on the wheel.
Increase endurance. The constant static voltage of large muscle groups, when performing rolling, has a positive effect on increasing overall endurance.
Help losing weight. When performing exercises with a roller at the same time, several muscle groups are included in operation, which helps speed up metabolism and burn extra calories.

We also note that the press wheel contributes to improving results in other exercises. For example, thanks to strengthening the muscles of the back, the athlete can increase weight weights in the critic or becoming.

Direct rental technique

The main function of the abdominal muscles is the bending of the body forward. Consequently, all movements aimed at reducing the distance between the solar plexus and the lower part of the abdomen will effectively train the press. It is these movements that make it possible to perform direct rental on the video. We will analyze the right technique:

Going to your knees, but the buttocks do not press the ankles.
Divorce knee joints On the width of the pelvis.
We take the roller, straighten your hands and press it to the floor in front of yourself.
We raise the foot from the floor, carrying the body weight on your knees and the wheel.
Hands are kept directly, inhale and smoothly rolling forward. When the body takes a horizontal position - stop, and then slowly exhausted, strain the muscles of the press and return to its original position.

During the lifting, slightly round the back and pull the lumbar section up. Constantly hold the abdominal muscles in tension.

Complex of exercises with a gymnastic roller

As a rule, the press is being worked out at the end of the main training. But if you work on the abdominal muscles in a whole day, be sure to disperse. For warming up, use cardiotrymen or within 5 minutes. After that, well fright the joints of the hands.

Rental sitting

Performed as a warm-up exercise. Sitted on your knees and press the buttocks to the legs. Straighten your hands and put the wheel on the floor. I deeply inhale and roll back the projectile forward until the chest is pressed to the knees. We make a 2-second pause, and then on the exhale smoothly climb. We repeat 10 times.

Direct rental

Technique is described above. Exercise strengthens the press, chest, triceps, back muscles. Perform 12 repetitions.

Podcast from the position lying

Accented is being worked out the upper part of the abdominal muscle (" top press"). Going to the floor face down. We reduce the thighs together, we rest in the floor. Take the roller and pull hands ahead. On exhalation raising top Body. At the same time, we rolling the roller to yourself and try to get the spine backwards.

At the upper phase, they delay for 2-3 seconds, and then with inhale smoothly go down and roll back the wheel. At the bottom phase, the breasts are not put on the floor, so as not to remove the load from the press muscles. Perform 15 repetitions.

Podcasts left lying

Exercise strengthens the lower part of the abdominal muscle ("lower press") and hips. We will need a gym with fasteners for legs. We cling the footsteps behind the attachments and take the classic stop lying. I exhale, we reduce the press and strain the hips as much as possible. We smoothly pull up your knees to ourselves and shy for 2-3 seconds. In the breath slowly remove the legs in its original position. We repeat 15 times.

Rental to side

The load of the press muscle is obtained. Get on your knees. Lightly leaning and put the wheel strictly under the shoulders. Inhale and slowly ride to the right. On the exhalation we return and repeat the rental to the other side.

When the wheel is administered, we lower as low as possible, but we do not touch in the infant of the floor. Otherwise, the load from the press will subscribe.

Podcast in "Bridge"

This version of the exercise strengthens the thighs and buttocks. We lie down on your back and fix the feet on the wheel. Foot stretch, hands pressed palms to the floor. Exhale, straggle jagged muscles And the hips and, bending the knees, rolling the roller for yourself. At the same time, raise the pelvis up. Discover for a couple of seconds, then in the breath smoothly pull the legs into the original position. Perform 15 times.

Pressing from the roller

The exercise is aimed at working the chest, hands, shoulders, as well as small muscle stabilizers. Take the roller and lower it in front of me. We assign the legs back, taking a stand for pushups with an emphasis of hands into the wheel. Fix this position. Hold your equilibrium and smoothly pressed from the wheel. We repeat 12 times.

Rest between exercises - no more than 2 minutes. Newcomers should be started with one circle. More experienced athletes can perform 2 or more circles for training. Pause between circles - 4-5 minutes. The complex is suitable for both men and women.

Comparison of roller roller with other exercises

We will analyze the popular exercises for abdominal muscles and rolling on the wheel:

Lifting legs. Western experts conducted a series of studies and found out that rental on a movie by 15% more efficiently and from the position of Visa on the horizontal bar.
Twisting. According to biomechanics, the exercises are similar - in these elements there is a reduction in the distance between the solar plexus and the lower part of the abdomen. Therefore, both are equally effective for the development of the press. The only advantage of the roller before twisting is the strengthening of small muscle stabilizers.
Planck. Holding the body in the bar is accompanied by a static tension of the muscles of the press. When performing rollers to retain abdominal muscles, peak reductions are added in voltage, which is much more effective than simple "static".

In any case, the muscles are sooner or later adapt to monotonous loads. Therefore, the most productive is considered a variable training scheme. That is, every 1.5-2 months it is necessary to change the training plan.

Do on the roller 2 months, then go to the training press based on twists. After another 2 months, align both types of classes. Thus, changing and aligning the load, you will avoid "stagnation" and will constantly progress.

How to choose a gym

If you decide to purchase a wheel, pay attention to the following recommendations:

Choose models with rubberized handles. They are more convenient to hold in their hands.
If possible, take the rollers with additional fasteners for the stop. So you will expand the range of useful exercises.
For home training, choose a wheel with a rubber working surface. From such a projectile less noise.
If you have never played sports, we recommend the model with returnal mechanism. Such rollers will "help" when performing.
Pay attention to the build quality. Under the load should not appear with the backs between the items. Otherwise, the risk of breakdown of the projectile under the weight of an athlete is increasing, which can lead to injury.
The beginners and girls are advised to purchase rollers with a wide surface or double-wheel. Such models are more stable.
Do not chase for cheap. Good models Start at a price of 600 rubles. Such rollers are equipped with ergonomic handles and rubberized wheels from high-quality plastic. Models from the price category 200-300 rubles instead of rubber wheel edging often offer low-quality thermopolyethylene.
Some inexpensive models have an athlete weight limit. Therefore, in the store before buying, you will definitely consult from the seller about similar characteristics.

No matter how you swing the muscles of the press, without cutting the grease layer, it will not work out the desired relief. Therefore, we recommend in addition to exercises on the wheel to carry out intensive cardiotrans and adhere to the principles of proper power.

The gymnastic roller is a simulator who is ideal for both athletes working on the relief of the muscular corset, and for losing weights that are struggling with fatty sediments in the abdomen, hips and buttocks.

Among the many items and shells for power training, the gymnastic roller is considered to be the most effective for strengthening. abdominal press. A simple to form a device consisting of a wheel-rotating on the axis with the holder helps to put in order a figure, affecting the muscles of the abdomen, at the same time pulling up hands, legs, buttocks, back.

The principle of the gymnastic roller

The gymnastic video is very effectively fighting with excess fat in the press area and forms elastic muscular corset. It would seem that it may be easier: to rolling the wheel forward and backward with the strengthen of the hands, fixing the initial and final position of the body, for anything, even a newcomer. But it is novice athletes who choose a roller as a projectile for training, it is not immediately able to cope with it, since with the competent exercise, the exercises are actively working:

shoulder girdle;
hands;
breast muscles;
back;
internal and external press muscles;
biceps area and quadriceps hips;
buttock muscles;

Complex load is the main goal of training with a gymnastic roller, as a result of which fat from the "problem" zones goes away, and the press muscles acquire the desired relief.

There are several varieties sports shellwho are designed to "ease the life" to people who have begun to power training. So, the greater the number of the roller wheels (there may be two, and four of them), the easier it is to maintain balance during exercise. Manufacturers also offer gymnastic rollers complete with focusing for legs - undoubtedly, such a device adds convenience in organizing training. Newbies can pay attention to models with a returnable mechanism, which significantly reduces the load, "helping" to return to its original position. The roller with a shifted center of gravity, on the contrary, is suitable for an advanced athle, because additional efforts will be required to scroll through the wheels.

Advantages and disadvantages

This universal simulator For the press there are many athletes in the arsenal, since it has several indisputable advantages. It:

multifunctionality (along with the press muscles, other muscles of the body are obtained);
compactness (for domestic workouts it is enough to free only 2 sq. M. Apartment space, storage will also not require a lot of space);
ease of use (rubberized rim of the wheel is not noise when moving on the floor and does not leave traces, and the relief surface of the handles warns the sacrifice of the hands);
availability (the price of a gymnastic roller ranges from 150 rubles per model "without frills" to 1,500 rubles per simulator with pedals or with a flexible cable).

The disadvantages include:

the complexity of its use of newcomers (untranslated, weak muscles are unlikely to cope with the weight of their own body, trying to return it to the initial position);
the lack of perspectives for professional athletes (in contrast to the possibility of progress with an increase in the load when the gymnastic roller also assumes only maintaining the existing form and work with its own weight).

Exercise Options with Gymnastic Roller

Simple appearance The simulator is not an indicator of performance with it: proper execution Exercises with a roller ensures the activation of several muscle groups at once. The main thing is to study systematically, observing the principle of "from simple to complex".

Before starting classes, a gymnastic (or tourist) rug will be prepared, as well as gloves that will help prevent the formation of corns in your hands and prevent injuries due to slipping. The level of load during training with a gymnastic roller is adjustable, first, by the initial position, secondly, the number of approaches.

1. So, for beginners athletes, the initial position "standing on the lap" will be optimal: keeping the wheel handles with straight hands, you need to minimize the roller forward as far as possible, gradually lowering the body parallel to the floor, and then fixing the position, return to its original position, rolling the projectile Hands in the opposite direction. To begin with, it is recommended to perform at least eight repetitions in one approach. Total approaches - 3-5. If the exercise turned out to be too complicated or practically impossible, the number of repetitions on initial stage You can cut a little.

2. The second level of complexity - rolling roller from the standing position. Putting the legs on the width of the shoulders, should be leaning, without bending the knees, putting the roller wheel in front of them. Roll forward ahead is necessary as long as between the legs and top The torso is not formed a stupid angle. After the maximum muscle voltage is recorded, it should be slowly returning to its original position, rolling the roller back. The optimal number of repetitions in this, more complex exercisemust be at least 6 times with three-five approaches and two-minute interruptions between them.

3. As an option for training abdominal muscles, you can use the exercises with a roller, rolling it into the right and left sides alternately.

4. The most difficult level that only elaborates the training athletes with developed muscles, implies exercise from the position lying. At the same time, the legs are closed, socks must rest in the floor. The roller rolled his hands to the position standing and back. The knees and hands should remain straight, and the torso at the initial position is not to touch the floor. For one approach, six repeats are enough.

Each exercise is recommended to perform slowly, without fail fixing the initial and end points of the body position. It is important to monitor your breath, breathing and exhausted air measured and rhythmically. A gradual increase in the load should be due to an increase in the number of repetitions and approaches for one training. Resting between approaches can be jumping with a rope or running in place for 2 minutes.

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 the 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, can not conduct training, there is a possibility of injury when incorrect execution Exercises, 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.