In the days of our parents' youth, this simulator was widespread. But to date, this subject has for the most part positive reviews. The press roller is easy to use and does not take up much space. And for independent studies at home, this mini-simulator is an excellent assistant on the way to a dream figure.
What is a simulator
The gymnastic roller for the press is a circle with handles on the sides, the diameter of which ranges from 16 to 20 centimeters.
Each manufacturer modifies it in its own way: with one, two or four wheels, with a foot mat, with the possibility of return and so on.
The roller simulator itself is made of special materials that do not harm the surface on which physical exercises are performed with his participation.
Is the movie effective?
With its help, you can not only tighten and strengthen the muscles, but also lose weight significantly. He works out practically all the main muscle groups and plus auxiliary ones, which are difficult to pump while performing other exercises.
The main condition when working with this simulator is compliance with the correct exercise technique. The very next day after class, you will feel muscle pain, which indicates that they are working (swinging).
The muscles worked out by the simulator
Although the gymnastic wheel is also called a roller for the press, however, it does not only work it out. You can be convinced of it already at the first lesson. Using the simulator (press roller), it is possible to work out all the major muscle groups. Each exercise pumps certain parts of the body. To work out the entire muscular skeleton completely, eight exercises in which the press roller is involved are enough.
Muscles that are active during training with the gymnastic wheel:
- Back.
- Chest.
- Deltas.
- Straight and oblique muscles of the press.
- Legs and buttocks.
- Arms.
- Muscles of the neck (of course, they do not do a lot of work, but they are tense at work).
- Skeletal (with the usual scales, it is very difficult to pump this muscle).
- Round, rhomboid, dentate (small muscles that are located nearby with the main ones).
- Joints (this is what the muscles are attached to - the video trains their power).
Press Roller Exercises
For men, as, in principle, for women, there are many different activities. Although, it would seem, in the classes with this simulator there is no diversity. But this is by no means the case. In general, the technique for performing the exercise is not dependent on gender. In women, strength indicators are lower, so they do not always succeed in completing a workout to the end effectively. In this regard, representatives of the beautiful half of humanity are invited to perform the same exercises as men. With one exception, reduce the number of repetitions in the approach.
Exercises with a roller for men:
- Starting position - on your knees, hold the simulator with your hands. Gradually, you begin to roll it forward on the floor. The body goes down. As soon as it becomes parallel to the floor, the roller starts the reverse movement. Thus, you slowly return to the original position. The knees are bent throughout the exercise. When performed, tension of the abdominal muscles should be felt.
- Initial position - sitting on a hard surface, legs bent at the knees. Gently substitute the press roller under the feet. They should be on the handle of the simulator. Straighten your hands against the floor and begin the slow, gentle movement of the roller forward. The knees should touch the chest, then stop and roll the machine back so that the body is in its original position. When performing this exercise, the emphasis is on the muscles of the hips, buttocks and abs, try to control the technique, because the quality of the workout depends on it.
- Starting position - lying belly down on a hard surface. With outstretched arms, hold the roller in front of your head. This exercise is aimed at working out the muscles of the back, biceps and triceps. Slowly, slightly pressing on the roller, pull it towards you. But do not tear your hips off the surface on which you lie. Bend your back while doing the exercise. At the highest point, hold for a couple of seconds, and then also slowly lower to the original position.
- The initial position is sitting on the floor with legs straight. Position the wheel to your right. Grasp it with your hands and take it to the side to the maximum distance. Hold for a second in this position, and then return to the starting position. So you train obliques. Do ten repetitions in one direction, then rearrange the roller to the left and perform the same number of inclinations.
- This is an exercise that is suitable for experienced users of the simulator. Starting position - standing. Bend down with the roller in your hands. Put it on the floor. Lean forward, “rolling” the roller forward. Then return to the starting position.
Advantages and disadvantages of the simulator
The gymnastic wheel is not an ideal apparatus, reviews tell us about this. The press roller has its advantages and disadvantages.
Advantages of the simulator:
- Miniature gymnastic wheels. This allows you to deal with him even in the smallest apartment. And after training, put, for example, in a closet where he will not interfere with anyone and will fit in a small free area.
- Low price (an average of about 2000 rubles). This simulator works out almost all muscles on a par with expensive.
- Universality. This advantage of the gymnastic roller lies in the fact that in addition to the main muscle groups, it also pumps out small ones, which is impossible with free weights.
There are only one drawbacks of the press roller - with it, everyone will not be able to train. To begin exercising with the gymnastic wheel, your muscles must be physically prepared. Therefore, before training with a roller, shake the muscles of the abdomen, arms through other exercises for about two weeks.
Tips
It’s not difficult to buy a press roller, as it is available in many sports stores. Its cost is small, about $ 10. However, during the acquisition, it is worthwhile to carefully examine the simulator. Try to choose the one on which there will be rubberized handles and the wheel itself with a relief that visually looks like a car tire. These supplements will make your workouts safe and comfortable.
For beginners, it is recommended to perform exercises not with full amplitude, that is, lower and raise the body to the maximum. So you protect yourself from injuries. Watch for well-being, if you feel that you will be able to lower below, then do it, but avoid pain. Gradually, the body will get used to the loads and allow you to perform all exercises as correctly as possible.
Reviews: press roller
Studying the opinions of people who used this simulator, we can say with confidence that it is effective. After all, he receives mostly positive reviews. The press roller has helped many people see the treasured cubes.
The opinions of people who used the simulator agree that it clearly helps, the main thing is to perform the exercises regularly and correctly. At first it is difficult for many to catch the balance, but this skill comes with experience. It is definitely not recommended to use the gymnastic wheel for people with diseases of the back and spine.
Summarizing the feedback from the trainees, it is safe to say that the roller simulator makes the stomach flat and strengthens almost all muscles.