Not everyone knows about such an amazing simulator as a press wheel. For the sake of training on it, there is no need to visit the gym, since it can be purchased for the home. For training, you do not need a large space, the main thing is to fit on the floor to your full height.

What is a press wheel, and what is it called correctly?

This simulator looks like dumbbells, on which the “pancakes” are fixed not on the sides, but in the middle of the handle. The wheel rotates, and there can be two or one. In the store, the simulator may be called a trimmer, gymnastic roller or wheel, roller or wheel for the press.

Even such a seemingly elementary simulator did not stop at its originally created form. He acquired several modifications and varieties:

• standard model . It can be equipped with a different number of rollers, but its design is original and practically unchanged.
• Return mechanism model . This is one of the first innovations from the design of the gymnastic roller. It is this return mechanism that reduces the load from the back, helping to return to its original position. Usually, in such a model there are already four wheels, so it is also much more stable.

• Variable load model . Here it is already possible to change the handles of the simulator. Such a modification made it possible to control the loads on their own, which makes it possible to raise their level of strength without changing the entire simulator.
• model with pedals . This video is already more suitable for training the leg muscles. Instead of the usual handles, he has pedals with loops. Loops securely fasten the feet so that they do not slip out during movements.

• Model with expanders . This is the latest invention of fitness geniuses. The roller with tensioners is almost a home workout room. When working with such a model, there will be the most weighted work of the whole body.

What muscles are involved?

When working with the wheel, all muscles are involved simultaneously:

1. Back : Colossal workouts are received by the trapezius muscle and the lumbar group. All vertebral muscles are involved in rolling the roller. The maximum voltage phase is reached at the point when the roller is as far away from the body as possible and the body has to be supported.
2. Breast : these muscles play the role of balancing and are not so strongly involved in the process.
3. Shoulders : the deltoid muscle serves as a rudder and allows you to drive the wheel back and forth. She is loaded so actively, which is surprising, with such a position of the body and hands.
4. Press and sides : the oblique muscles of the press and the rectus muscle complete the flexion and extension of the body. The lateral muscles are tightened, are in maximum tone, which works to improve the silhouette of the body.
5. Legs and gluteal muscles complete the load. The hips and lower legs work in tension. So the legs are also pumped during this work.
6. Muscles of the arms, forearms, shoulders loaded with static stress due to the very position of holding hands, as well as a strong grip on the handles of the projectile - bent or straight.
7. Neck : after training, you will feel that the neck muscles are being worked out perfectly.
8. Rhomboid and serratus muscles can be worked out with the help of individual exercises. In this case, the muscles are loaded along with the main ones, near which they are located.
9. Skeletal and internal deep muscles : the body contains not only those muscles that we see through the skin. In addition to them, there are muscles in the skeleton. They are loaded solely by body weight. And you will not achieve their quality training.
10. joints : you will feel the mobility and their strengthening over time, exercising with the wheel for the press. The miracle of this simulator is that it increases muscle strength. You may not have huge biceps, but the strength will be superior.

Subject to the exercise techniques, the muscle fibers will not only be pumped, but also immediately stretched. This will allow you not to "pump" the press and at the same time burn fat on the stomach well. The tendons will also stretch smoothly, which is necessary when exercising with heavy weights.

Exercises with a press wheel (video)

The coveted ab wheel is already at home, so what to do with it? In fact, for the first time, it is best to go to the trainer so that he picks up the optimal complex. He will evaluate your capabilities, listen to what exactly you want to correct with training. But there are common exercises that are suitable for everyone.

• Knee stretches . You need to kneel down, rest your toes on the floor, take the simulator comfortably in your hands and fix it on the floor. Slowly “move away” from your knees forward. You don't have to go too far right away. It is better to gradually increase the distance. Make sure that the trajectory of movement does not go to the side, otherwise other muscles will be involved.

• With outstretched toes . You take the same starting position of the body, but do not rely on your toes - you need to stretch them or cross your legs in the air, making the main pressure on your knees and hands.

• From the prone position . The wheel is fixed on the floor above the head. Now you need to smoothly pull the simulator towards you. At the same time, the head stretches to the ceiling, and the back bends. Having reached the maximum point, lower yourself to the floor.
• Stretching from top to bottom . You need to sit on your knees so that your toes rest on the floor. Take the roller and slowly lower yourself down, keeping the entire body in tension. With this exercise, you do not need to lie on your stomach, and in order not to get injured, you need to look at the floor, keeping your head at shoulder level:

• From a sitting position . Now you can sit on the floor and stretch your legs. At the same time, do not let go of the roller. Turn in a direction convenient for you and place the simulator there. Now let the hands "move off" in this direction. Naturally, bending your knees is prohibited. Come back. Now let's do it the other way.
• Leg stretch . We continue to sit, only we pull our legs to the body. Step on the simulator with your feet and let your legs smoothly “ride” forward. In this case, the entire body moves behind the knees. Ideally, the chest should constantly touch them. Come back.
• From a standing position, stretching with arms . We get up and spread our legs a little. We take the simulator in our hands and lean with it to the floor. We fix it there and “move off” on our hands as long as possible. The highest level will be if you touch the floor with your chest and can stand back up.

• From a standing position leg stretch . We lower our hands to the floor, we become feet on the handles of the simulator. Now the legs will "move off" from the body and return back.

It is important! Always breathe correctly: when bending, inhale, and when returning to the starting position, exhale. Disturbed oxygen movement will drastically reduce performance.

Don't go too far in the first workouts. Better do the exercise more times. The fact is that 3 times, but with a maximum load, will never give the same fruits as 15 times, but relieved.

The video clip will clearly demonstrate 12 exercises with the press wheel:

In the following video, a fitness trainer will analyze exercises with a gymnastic roller, evaluate the pros and cons:

In our next lessons we will tell you. Do not miss!

Training does not give results in only one case: when a large number of errors are made during the exercise. Read the recommendations carefully and try to perform the exercise with maximum effort, taking into account all the instructions:

• Do not overload your joints by arching your back. When stretching from a lying position, in no case do not arch your spine. Try to put your back like a wheel.
• Start at the lowest speed. Lack of haste will allow you to track the correctness of actions, and reduce the risk of failure.
• While moving the roller across the floor, keep the abdominal muscles in constant tension. In a distant position, with the roller moving away, it is necessary to linger for several counts.
• When doing the exercises, do not kneel on the bare floor - lay a rug, or at least a towel.
• For the beauty and health of the abdomen, exercises must be combined. Combine the roller with the plank and back workout.
• The diagonal movements of the simulator will help to train the oblique and girdle muscles. The technology does not change, only the direction of movement.
• You can not exercise the muscles of the press on the roller with pain in the lower back. The load can lead to unpleasant consequences, up to a hernia.
• The optimal number of repetitions is 7-15 times for 3-4 sets.
• Be sure to make a clear workout plan at home. Diversify your exercises: in addition to training on the simulator, include in the complex standard physical activities to maintain the tone of the whole body, such as push-ups, bench press and squats.

Before you start intensive training on a roller trainer, carefully read the recommendations. Do a good workout first.

It is recommended to start your own diary of success. Such a notebook will help track progress and competently increase the load. List your progress on it. Thus, you can track the points on which you need to work further.

The advantages of such a video are undeniable, because the exercises are designed for people with any degree of training. This also gives you the opportunity to raise your strength and preparedness on your own. In addition, the small size of the trimmer allows you to store it even in a drawer, even in the most inconspicuous corner.

A special simulator, which is called simply - a press wheel, allows you to work out the relief of the abdominal muscles and maintain a beautiful figure without spending money on expensive equipment and visiting gyms. In addition, at home you can train other muscle groups and body parts with this sports equipment. Consider the features of this device and the types of exercises for beginners, women and experienced users.

Description of the simulator

The press wheel is a small roller with handles on the sides. Such a device makes it possible to work out the abdominal muscles no worse than large modern sports equipment, while its cost is much lower. The handles of the device are designed to hold it in your hands, and the press is directly affected by the force created by the wheel with the roller.

There are several modifications of the gymnastic wheel on the market (the second name of the simulator in question):

• A roller with a pair of wheels, which makes it possible to better calculate the balance during classes, is characterized by good stability.
• An analogue with a return device that guarantees the return of the roller to its original position mechanically.

All modifications are suitable for beginner athletes, have a reduced load on the lower back and are easy to use.

What do classes with a wheel for the press give?

Many athletes and amateurs consider this simulator to be one of the most effective means for training the press. With the right approach to performing exercises, the abdominal muscles have a solid load, which is evenly distributed over the areas of the body being worked out. Together with the press, the arms, shoulders, back and hips with the buttocks work.

Classes with a wheel for the press give the following effect:

A positive result from training on this simulator becomes noticeable after a short period of regular training. After 30-60 days, you will be able to admire the changes for the better (subject to at least four approaches a week).

Advantages and disadvantages

According to reviews of the press wheel, it has a number of objective advantages, namely:

1. Compactness. The device takes up minimal space, fits in any room. It can be easily transported out of town, to the office or other places, so as not to interrupt the complex of classes.
2. Acceptable price. Compared to most other sports equipment, almost any consumer can afford to purchase the simulator in question.
3. Easy to use. It will not be difficult to operate the device for both a child and an elderly person, not to mention professional athletes.

Among the minuses, users note the difficulty of performing exercises at the initial stage. However, over time, this problem disappears, and the body gradually gets used to the stress. Among the contraindications for training on this simulator are chronic cardiovascular diseases and disorders of the spinal column.

Next, let's look at a few features that beginners and experienced athletes should know in order to understand how to properly use the press wheel in the safest and most effective way. For training, you need to choose the right clothes. It should not impede movement, it is better to tuck your hair into a ponytail so that it does not interfere during exercise.

It does not hurt to use a special one. This will reduce the load on the knees. It is necessary to monitor breathing, which is desirable to carry out through the nose. This will reduce fatigue and ensure the quality of the rhythm. When tilting, inhale, and when returning to the starting position, exhale. This mode will provide an opportunity to saturate the blood with oxygen, helping to increase the effectiveness of the workout.

Before classes, do not forget to warm up (tilts, squats, swings). This is necessary to warm up the body and prepare the muscles for exercise. At first, perform eight tilts in a row, gradually increasing repetitions up to 15 times. The optimal mode will be circular training (10-15 times in three approaches).

The nuances of the execution technique

A wheel-simulator for the press requires compliance with a certain technique for performing exercises. In the standard version, they get on all fours, pick up a projectile, and begin to slowly roll it forward. At the end point, they are fixed for a few seconds, after which they slowly return to their original position.

In the process, the abdominal muscles should be strained as much as possible, the slopes should be brought to the maximum possible, the press should practically touch the surface. After mastering this technique, you can move on to a more complicated version, in which not the knees, but the toes serve as a support. To work out the oblique muscles of the abdomen, alternate straight and diagonal rolls.

Abs Wheel Exercises for Women

Below is a set of classes with the considered simulator for girls:

1. "Swing". This is a standard exercise, the technique for which is described in the previous paragraph.
2. "Retention". A more complicated version of the first element. In this case, after reaching the lower position, they linger in it as long as possible. It is necessary to monitor the back, which should not bend and be straight in the lower back. The arms also do not bend, the torso should not touch the floor.
3. "Hull lift". This exercise is not done with the hands, but with the feet. The body is tilted down, hands rest against the surface. The feet are fixed on a press wheel with handles. On some modifications of the simulator, special clamps are provided. The roller itself should be as close as possible to the upper limbs of the athlete. At the same time, the hips are raised up, the arms are parallel to the shoulder girdle. Perform at least ten repetitions, each of which is accompanied by rolling the wheel as close to the hands as possible. Such an exercise is effective for the development of flexibility and plasticity.
4. "Rolling with bent knees." In this exercise with a press wheel for women, the starting position is the same as in the previous element. When bringing the roller to the hands, the knees are bent under them. At the same time, they must be pressed to the chest as much as possible. The number of repetitions in each approach is 10-15 times. Training perfectly develops not only the abdominal muscles, but also the hips.

It is recommended to master this gymnastic apparatus from standard knee rolls. If you have trouble keeping your balance at first, use an ordinary wall as a support. Approach the partition and calculate the distance required for spin-up and the desired amplitude. Now you can start training without any worries. As additional protection, it is recommended to use special knee pads. They move on to a more difficult level of training after they can easily complete at least 20 standard skates.

In addition, the ab wheel for beginners is used as follows:

1. Take a seated position. The simulator is located to the right of you. Roll the wheel as far as possible, while the legs should remain on the floor, and the torso should bend after the roller. Then the exercise is repeated for the other side.
2. They lie on their back, the simulator is fixed on their legs. Perform a slow butt lift. Make sure the wheel stays in place.
3. They sit on the floor, bend their legs, fix their feet on the handles of the sports equipment. Do slow rolls with your feet forward.

Standard classes for men

For men who are fond of sports, a separate set of exercises is provided:

1. Lifting the body in a sitting position. They lie on the floor, the feet are fixed on the handles of the wheels for the press, the arms are crossed behind the head. Perform standard straight crunches for the abdominal muscles. It is important to hold the roller with your feet, preventing it from rolling forward. In this case, there is a double load on the press, you should try to raise the body as high as possible.
2. Rolling the wheel on straight legs. This exercise is identical to the element called "swing". The difference lies in the fact that kickbacks must be performed not from the knees, but from straightened legs.
3. Roller rolls on straight legs to the sides. The reception is similar to the previous version, only the rollbacks of the simulator are made not forward, but to the sides. This exercise is effective for working out the lateral abdominal muscles.

What to pay special attention to?

All the above rules for exercises with a press wheel for women and men are also relevant for beginner athletes. Beginners need to pay special attention to their observance. Experienced athletes already know that any serious training should begin with a warm-up complex and be accompanied by proper breathing.

Do not rush to try to set records from the first attempts. Start with a low load, gradually increase this bar. Otherwise, you may not achieve the desired effect, providing yourself with muscle pain for a long time. The main thing is that all exercises should be performed slowly, since the effectiveness of the training largely depends on this factor.

Let's summarize

As you can see, it is not necessary to choose expensive fitness centers and sophisticated exercise equipment in order to achieve the beauty of the body and sculpted abdominal muscles. It is quite possible to achieve the proper result with the help of a compact wheel for the press. In addition, advanced modifications allow you to work out other muscle groups. As a result, you not only get a sports figure, but also save your own financial resources.

There is a fairly common belief that for an excellent figure it is necessary to systematically visit the gym or any kind of training. Lessons at home are mentioned in passing and rather little, although this option is much cheaper and does not require travel time. It is quite possible to replace expensive simulators with, or less expensive and bulky simulators. The main thing in homework is to exercise exactly according to the recommendations in order to avoid injury or lack of results.

What is the press wheel called?

There is a sports wheel with handles for ab exercises. This simulator is quite easy to find in any sports store. They call it differently, a press roller, a press wheel, a gymnastic wheel, a gymnastic roller, but one simulator is hidden under all names that are similar in meaning. The only thing is that some of these sports equipment has not one, but two wheels. This is justified by the fact that such a gymnastic roller becomes more stable and, accordingly, comfortable.

What muscles are involved during training

The gymnastic roller is one of those things that is both practical and useful. Transverse, straight, oblique, in general, all abdominal muscles when using a press roller with maximum impact work at full strength. Thanks to the simulator, not only the abdominal muscles develop. The back muscles are also involved in the process. It should also be noted that the muscles of the arms, chest, buttocks and legs work, although not with such effort.

Such a number of muscles involved gives an excellent and fast result, unless, of course, you train systematically and constantly. Any professional fitness instructor will tell you that the best result can only be achieved with a load on all muscles. And with one such sports equipment it is quite possible to develop several muscle groups at once.
With regular use of the press roller, the body will become more prominent and strong, the skin is elastic, and in addition, the issue with many problem areas, such as the lower abdomen, will be resolved.

How to pump the press with a sports wheel

It should be noted that at first, for many, it’s not only difficult, but even long exercises with this projectile seem unrealistic. But if you make efforts and constantly train, then the benefits will become tangible and the effort and efforts expended will not be in vain.

To begin with, it is worth changing into comfortable and non-restrictive clothes, remove all jewelry that can interfere or injure during training. If necessary, make a hairstyle that will not interfere with exercise. It is advisable to lay a special soft mat for sports, but any other alternative to the mat will do.

One of the main conditions for working with sports equipment is breathing. With proper breathing, a person gets tired more slowly, the blood is saturated with oxygen and, as a result, exercises become more effective. When tilting, you need to inhale the air, and when you return to the starting position, exhale it. Breathe better through your nose.

Before working with the simulator, it is advisable to warm up the muscles. For this fit any exercise aimed at warming up. The simplest warm-up will reduce the risk of muscle strain and simply prepare the body for a heavier load.

For an unprepared person, ten repetitions of each exercise will be quite enough, gradually the number should be increased, the main thing is to keep the golden mean, because if you do not increase the load, the result will remain in place. Well, overdoing it can be harmful to health.

First, you should do it, resting on your knees, and over time, this period takes a certain amount of training for everyone, you can rest on your feet. Also, you should not roll the wheel too far at first, otherwise there is a chance of not holding the wheel. That is, the wheel will roll forward and it will be very difficult to keep from falling.

Of the contraindications, problems with the spine and the cardiovascular system should be noted. Depending on the severity of the disease, you should either use the projectile on your knees, or completely abandon such a simulator.

Exercises with a simulator for pumping the press

Starting position: kneeling, you should take the simulator comfortably and lean on the floor. Next, you need to slowly roll the wheel to the maximum distance forward, hold the body in this position for several seconds, and smoothly return to its original position.

• Lying on your stomach and holding a roller in your hands, you need to stretch in front. Resting on the projectile, you need to roll it as close as possible to yourself and bend. In this case, the arms should be extended, and the legs pressed to the floor during the entire time of the exercise. Returning to the starting position, you can rest for a few seconds.
• You need to stand straight and put your feet shoulder-width apart. Holding the roller in your hands, lower yourself down and smoothly drive the wheel forward on the floor. Do not forget to put pressure on the simulator, try to move forward as much as possible. Freeze for a few seconds and return to the starting position.
• For the next exercise, you need to sit on the floor and straighten your legs. Place the wheel on your right. Pressing on it with your hands and bending your body, roll it as far as you can. Return to IP. Perform the same movements on the left side. Remember that you can't bend your legs.
• To perform another exercise, you need to lie on the floor and bend your legs. Having placed the handles of the wheel under the feet, you need to roll it with your feet. The farther the projectile moves off, the more your body should lean (in any case, the chest touches the knees). P. Take a break for a couple of seconds and continue. The starting position consists of sitting on the floor with legs extended together. Without bending your legs, you should roll out the wheel as far as possible.

It is advisable to practice with such a simulator at least 4 times a week, and the result will not be long in coming!

Video: how to deal with a woman with a gymnastic roller

The video shows one of the most common and popular exercises using sports equipment - wheels with handles. Despite the apparent complexity, this exercise is very effective, it allows you to work out various muscle groups. Before starting a workout, it is recommended to warm up the muscles to eliminate the possibility of injury.

Video: exercise with a fitness wheel on the press for men

You can get acquainted with effective exercises for men using a fitness wheel in this video. Regular and systematic implementation of this set of exercises will allow you to pump the muscles of the press, back and arms in 2-3 months. Following the recommendations, you can create the perfect press at home without visiting a fitness center.

To lose weight and give your figure the desired contours, today there is a whole arsenal of a variety of sports equipment. Moreover, it is convenient that many of these useful shells can be used at home. This article is dedicated to the favorite training device of many: the press wheel. We will touch on the benefits of the roller, the basic rules of training and the most effective exercises on the wheel for the press.

Strong abdominal muscles have a positive effect on posture, good organ function, and performance in most sports. With insufficient mobility, the abdominal muscles quickly become flabby, fat is deposited in them. It can be eliminated most effectively by strengthening the abdominal muscles with regular exercise. One of the most effective projectiles for this purpose is the press wheel.

What is a press wheel

The press wheel is a roller equipped with two handles. The impact on the abdominal muscles is exerted by the rotating wheel itself, and the second part of the sports equipment is designed, as you probably already guessed, to fix the simulator with your hands. This device has several names. In addition to the wheels and the press roller mentioned above, people use terms such as “gymnastic roller” and “gymnastic wheel” to refer to the device. In order to give the sports equipment greater and better stability during the training process, some devices are equipped with not one, but two rollers at once. In general, the configuration of a particular device depends on its model and, of course, on the cost.

Advantages and disadvantages of the video

Why choose a gymnastic wheel for pumping the press

The press wheel has a lot of advantages over other representatives of the family of simulators. Firstly, the gymnastic roller is very compact, which means that it will not take up much space even in an ordinary, albeit small-sized, apartment. Secondly, the use of a press wheel for weight loss and body shaping will not cause any particular difficulties even for a novice athlete. Thirdly, the sports equipment is quite inexpensive, especially in comparison with the price of other simulators. At the same time, exercises with a press wheel are no less effective than training using devices that many cannot afford.

What to look out for for beginners

Of the shortcomings of the press wheel, you should pay your attention, perhaps, to the rather high complexity of the first lessons for beginners. For at least a fair number of beginners, the initial workouts do seem incredibly difficult. But, as they get used to the press wheel, in the name of the beauty of the figure, their opinion after a few days, a maximum of a week, changes radically.

In addition, the press wheel has contraindications: cardiovascular diseases and problems with the spine.

Training Rules

Exercises for the press with a wheel must be performed with the obligatory observance of some very important principles. Now we will get to know them.

• When exercising with the ab wheel, wear comfortable, moderately loose clothing that does not cause difficulty in movement. Hair, if you have long hair, should be collected in such a way that it does not block the view and does not interfere with training at all.

• To perform exercises with a press wheel, a special soft mat is highly desirable, which must be laid on the floor where the classes will take place.
• To make fatigue come to you as late as possible, breathe correctly during training, that is, through the nose. In addition, inhalations should be made while bending over, and air should be exhaled from the lungs at the moment the body returns to its original position. As a result, the blood will be enriched with oxygen, while the effectiveness of the exercises carried out with the roller will increase significantly.
• In no case should you immediately start classes that are directly related to the use of a sports equipment. A preliminary warm-up of 5-10 minutes is required, the purpose of which is to warm up the muscles, prepare the body as a whole for a more difficult main workout and reduce the risk of injury.
• If you are a beginner, do each exercise no more than 8 repetitions in a row. This is at first, and after 3-4 initial classes, you can gradually increase the load to 12-15. The number of approaches in this case is 2-3. The main thing is not to overdo it.

• Exercises with a wheel for the press give the greatest efficiency when focusing on the feet. However, during introductory classes, do not immediately try to use this method - as long as the emphasis on the knees is enough.
• During the movement of the roller, try to strain the muscles of the press as much as possible, while the roller itself is rolled slowly. Standard training includes rolling the gymnastic wheel forward and backward, as the exercises become more difficult, it is recommended to introduce diagonal rolls as well.

What is the use of a video

It is clear that sports activities with the involvement of a gymnastic wheel in them help to fight excess weight. But what are the specific effects of exercising on the ab wheel?

Due to training with the simulator, posture is corrected to some extent, pain in the back and lower back disappears, coordination of movements improves, and endurance increases. Of course, the metabolic rate increases.

Video rentals help to establish the process of burning calories in those moments when you are not doing a workout.

What muscles are involved when using the press wheel

Thanks to training with a wheel for the press, not only the muscles of the press itself work, but also many others. Experts claim that training with a wheel affects more than two dozen muscles at the same time. The press wheel helps to strengthen the muscles of the abdomen, arms, back and even legs. Those who dream of building muscle mass can do it with a press roller.

Exercises

So, we come to the most interesting and important - to the exercises on the wheel for the press.

• Get down on your knees. Place the roller in front of your feet. Now focus on it with your hands and roll back and forth. The movements should be as smooth as possible, the body should be tilted forward as much as possible. After the implementation of this technique, you must return to the original position.
• Sit on the floor. Let the press wheel be on your right. Put your palms on it and, focusing on the sports equipment, roll the latter away from you. At the same time, the body is bent, but the lower limbs must remain straight. Return to the original position and perform this technique so that the simulator is located on your left.

• This exercise is performed by initially occupying a standing position. Place your feet shoulder width apart. Place the roller slightly in front of you. Make a tilt and, resting your hands on the roller, roll it forward. Continue this movement until your chest meets the floor. Fix this state for 2-3 seconds. Take a starting position.
• Sit on the floor. Bend your knees. The handles of the gymnastic wheel should be under your feet. Roll with your legs. The return to the starting position should be slow.
• This technique is performed lying on the floor. Your task is to stretch forward on outstretched arms with the help of a gymnastic wheel by pulling the roller towards you. In this case, the load must be transferred to the sports equipment as much as possible. Do not take your feet off the floor.

A press roller is a sports equipment that has a fairly simple design. It is a handle divided into left and right sides by a wheel, which is located in the middle, thanks to which it is as comfortable and convenient to hold it with both hands as possible. The simplicity of the device does not mean that it has low efficiency.

Exercises performed with a roller pump well the muscles of the abdomen, back and triceps. This is true only when the execution technique is observed. Roller training is highly effective, and for most exercises you need to be a fairly experienced athlete.

Sports equipment must be such that it supports the body well and allows you to move back and forth without jerks. The gymnastic hard roller has a device that allows you to exercise on a tile or rug without making intermittent movements. The device, which has a double wheel, has a wide base and distributes the mass as evenly as possible.

It is recommended to choose a wheel in such a way that it maintains its stability under the weight of the athlete during the rental. For beginners, it’s easiest to work with rollers that have two parallel wheels or one, but rather wide. To achieve good stability, it is necessary to choose a rubberized wheel. It is absolutely stable on any surface. The device must have ergonomic foam handles.

This material allows you to firmly hold the wheel and maintain good balance. There are designs equipped not only with handles, but also with pedals. Such options for rollers help diversify the set of exercises performed using this sports equipment. The handles must fit snugly against the palms, and the pedals help to hold the feet without any slipping.

Exercises with a roller for the press, requires good preparation. Without well-developed muscle mass, it is impossible to provide proper support for body weight when rolling. The application of the roller causes the body to move, and the spine is stretched during the entire movement. This poses a challenge for the deep-lying spinal stabilizers and the rectus and transverse abdominal muscles.

Such an impact makes the roller an ideal device for pumping relief and strong abdominal muscles. The movement also engages the accessory hips, shoulder, latissimus dorsi, and triceps. They are responsible for stabilizing the body from the shoulder girdle to the very toes, which allows you to maintain balance when the wheel rolls under the torso.

9 Ab Roller Exercises

You should work with the device from a simple bar, but relying on a roller wheel, and only then move on to more complex ones, that is, when you are completely sure that you can move on to exercises that involve your knees, and only then to a full rental and other more complex variations. An absolute beginner can first work with a fitball.

The wheel plank strengthens the stabilizing muscles and also helps you get a feel for how to properly hold the roller and balance.

Technique:

• before the gymnastic roller get on all fours;
• grab the handle with both hands, pointing the palms down;
• the torso is raised to the plank position, and then straightened in one line from the head to the very heels;
• the body is kept in constant tension and the accepted position is held for 30-60 seconds.

Do three to four repetitions.

This is the next most difficult exercise, which allows you to move to a new level of complexity. At first, rolling from your knees is best done with a folded towel or flat pillow.

Performance:

• kneel down, take hold of the handles and stretch out their arms;
• to avoid arching the lower back, tighten the abdominal muscles;
• roll slowly forward as far as possible;

It is best to stretch your arms as far forward as possible so that the chest is slightly above the floor surface. If it is difficult to do this, then they fall by half. The number of repetitions is from five to ten times.

It is best to start doing the exercise with small ranges, increasing progress gradually. Each athlete chooses the optimal length of the rental for himself. You need to move until you are able to return back through the use of the abdominal muscles.

This is another option for beginners that allows you to perfectly maintain both a fixed length of the video and the training pace. Using the wall as a focal point. It is recommended to perform the rental rather slowly.

Execution:

• become about a meter from the surface of the wall;
• perform rolling from the knees so that the roller comes into contact with the wall;
• return to their original position.

Do five to ten repetitions.

Performing a full roll with a roller is an exercise of increased difficulty, but with a wide stance it is much easier to do. When the exercise is mastered, the position is changed, narrowing the distance between the legs, until a full roll is completed.

Performance:

• legs are placed along the width of the shoulder girdle, bending at the waist, and then grasping the handle of the roller lying on the floor;
• the back and arms are kept straight and rolled forward until the torso becomes horizontal to the floor surface, resting their feet on the fingers in the same way as push-ups;
• the wheel is rolled back towards the legs and again bent at the waist to return to the starting position.

Do five to six repetitions.

When rolling from knees in a wide stance is mastered, they move on to full skating, but already with a narrow stance. The exercise allows you to effectively engage the muscles of the whole body and involves the muscles of the shoulders, back, abs, and arms.

The next option after the frontal exercise is the oblique roll. The main emphasis in the exercise is on the oblique muscle groups of the abdomen.

Execution:

• get on both knees and grab the handles;
• but, instead of a direct movement, they begin to roll forward, and then turn at an acute angle (45 degrees), completing the exercise in this direction;
• return to the starting position, and then slowly roll at the selected angle to the right.

Do about five or ten repetitions.

This rental is a complex version of the frontal. The weight is held by the hand on the roller. The main advantage of this exercise is the creation of additional tension on the stabilizing muscles. Initially, it is quite difficult, so you should not start with the full version. At first it is better to practice rolling from the knees.

Performance:

• kneel down or stand right in front of the roller, depending on whether they are practicing or working;
• bend along the waistline, and then grasp the handle with one hand;
• slowly move forward, focusing on the muscle groups of the body;
• return to their original position.

Do three to five repetitions. When making a rental, make sure that the body does not tip over to the side. To maintain balance, it is allowed to stick to the floor surface with your free hand.

On one leg

It is a complicated option that requires a lot of strength from the stabilizer muscles. You should proceed to this exercise after mastering the full roll on two legs.

Execution:

• stand directly in front of the projectile;
• bend at the waist and grab the handles of the wheel;
• the back is kept straight, and the arms are extended and rolled forward;
• return to the starting position, standing on one leg and again bend at the waist.

Do about five to ten repetitions.

This variation of rolling requires the use of a roller, which is equipped with special pedals for the feet, since the rolling is carried out not by the hands, but by the lower limbs. This exercise engages the arms, shoulder girdle, obliques, and abdominal muscles.

Performance:

• the feet are fixed in special pedal fixtures and become a plank, holding arms straightened at the elbow joints under the shoulders;
• roll the wheel with the involvement of the legs so that both knees move to the chest, keeping the upper part motionless;
• straightening the knee joints until they return to the plank position again.

This variation uses the stabilizing muscles and oblique abs.

Execution:

• the feet are fixed in the pedals and stand in the bar, stretching the arms in front of the shoulder joints;
• the wheel is rolled with the feet and moved to the right elbow;
• return to the plank position and roll to the left.

Perform eight to twelve repetitions.

This variation resembles a crease, but the legs are kept straight:

• the feet are also fixed in the pedals and rise to the bar, stretching the arms under the shoulder joints;
• involve the muscle groups of the body and slowly roll the roller wheel to the top, bend at the hips, lifting the gluteal muscles up;
• roll the roller to its original position.

Do from eight to twelve repetitions.

The press roller may seem quite simple to use, but it requires serious effort from the athlete, and, most importantly, well-developed muscle groups of the body, since they are activated during the roll.

If the exercises are done incorrectly, then due to the excessive load exerted on the muscles of the back and hip flexors, the likelihood of injury increases. They are not recommended for those people who have problems with an intervertebral hernia or lower back.

In order to observe the correct execution technique and not get injured while working with the roller, you should follow a few rules:

• always check that the movement is carried out with the help of a wheel, and not due to the movement of the rug located on the floor;
• do not bend in the lower back and do not let the body or knees touch the floor surface;
• always keep your back, legs and arms straight;
• do rolling, regardless of the degree of difficulty, slowly, increasing progress gradually;
• reduce the range of motion performed if there is pain in the shoulder girdle;
• concentrate all attention on the muscles of the press.

Proper ab roller training involves maintaining a slow speed. When the back begins to sag, it means that the roll is either made from the knees or the length is shortened. The head should be in a neutral position and the chin should be slightly tucked in to help protect the neck and lower back.

It is recommended to perform exercises with a roller after a good warm-up, as they immediately give an intense load on the muscles of the whole body. At the end of the training, they do a hitch, that is, a good stretch. Beginners should use the wheel twice a week, and only then increase the number of training days with it to five times. This also applies to repetitions. You need to start with two or three, and then increase the pace.