Perhaps, each of us at least once in his life held a gymnastic roller, which is a wheel with two handles: left and right. This shell does not take up much space, its price is quite affordable, and therefore quite often it is found at home with a variety of people. True, not every owner of the simulator regularly uses it. Meanwhile, such a simple device allows you to work with almost all muscles, although the main load lies on the abdominal press.
The gymnastic roller is an excellent equipment for home strength training. It will suit more “advanced” fitness lovers than beginners, as it allows you to perform complex compound exercises that develop the upper body and abs.
Strength training or aerobics?
Contrary to popular belief among lay people, strength training in burning fat is a much more effective measure than the favorite weight loss cardio exercises. After all, aerobics acts only during the lesson, and strength exercises have a prolonged effect, lasting several hours, or even days, after you have finished the lesson. The point is that the more muscle a person has, the faster metabolism occurs in his body. Even during rest and sleep, an accelerated metabolism destroys excess body fat.
Experts call the gymnastic roller the most effective of the home equipment for drawing the relief of the abdomen. The flexors and extensors of the abdominal press are subjected to tremendous stress. The arms and shoulders work in the upper part of the body , but even more so are the pectoral and spinal muscles. Below, buttocks, femoral biceps and quadriceps (one of the most problematic areas) are being actively improved. The only thing the gymnastic video is not ideal: exercises with it are too difficult for beginners. Therefore, coaches are advised to start with simplified forms, and with the improvement of physical fitness go to full load.
Advantages and disadvantages
Most people using the gym roll praise it. The main advantage of the projectile is that the load from it is complex and affects a very large number of muscles. Its practicality is also noted: the size is small, the device is simple and sturdy, nothing except the floor is required to practice it. Working with such a simulator is a pleasure.
For objectivity, it is worth noting a couple of minuses. The first is injury hazard. Problems are most likely with the lumbar region. To avoid them - follow the correct technique. The second is a lack of effectiveness according to some users. To believe them or not is a personal matter, however, the facts remain facts: with proper and regular training, there is still an effect, and considerable.
Exercises
So, how to use the gymnastic roller? Below are options for exercises with this projectile.
- Kneeling, hold the roller with outstretched arms on the floor in the chest area. Begin to slowly roll the projectile away from you until you touch your knees with your chest, and then roll it towards you as smoothly, returning to the starting position.
- Variation of exercise 1. In the farthest position of the roller, linger for 2-4 seconds, and only then make a movement back.
- Sitting on the floor with a straight back and bent knees, put the roller under the feet and roll it away from you, bending the upper body in the direction of movement. When the slope reaches its maximum, you can move backward. Do not try to perform this exercise perfectly the first time - it requires a certain skill that comes with time.
To increase the effectiveness of classes, take a deep breath before the inclines, and exhale during the ascent.