Exercises on the Health disk allow you to carry out weight correction at home, in a park, office, almost everywhere. The simulator takes up a minimum of space and has a simple design. In technical terms, these are two plates of metal with a diameter of about 250 millimeters, which are interconnected by a special bearing. Modern modifications can be made of durable plastic, equipped with various special effects in the form of lights or music. Consider the capabilities of this unit, a set of classes on it, as well as user reviews.
Benefits & Features
Exercise on the health drive can afford almost all segments of the population, due to its low cost. This, combined with compact dimensions, is the main advantage of this simulator.
Features:
- The load when working with this tool is mainly aimed at the abdominal muscles, while strengthening the buttocks, thighs, lower legs. In addition, increased flexibility of the spine. As a result, blood circulation improves, a waist is formed, weight loss is observed, and coordination of movements is optimized.
- It is worth noting that when performing exercises on the health disk, you yourself can coordinate the amplitude of movement and the duration of classes. Just 30 minutes of active exercise can lose about 250 calories. Accordingly, the more intense the training, the faster the muscles come to their desired tone.
- Representatives of the fair sex can use the simulator in question without any risks, in a short period of time achieving the intended results in the formation of a beautiful waist.
- When using two circles at the same time, you can perform effective hand training.
General Terms of Use
The correct implementation of exercises on the Health disk requires compliance with certain rules aimed at safety and effectiveness of use. Among them:
- Mount the circle on a flat and non-slip surface. For this purpose, a training or regular rug made of rubber or similar material is suitable.
- At the initial stage of training, beginners may experience dizziness. To avoid this, abrupt movements of hands and head should be abandoned. If you are afraid of losing balance, put a chair nearby that you can lean on if you feel unpleasant.
- If the simulator is purposefully used to form the waist, it is necessary to work only with the lower part of the body during rotation, while the shoulders should remain stationary.
- To increase blood circulation during a workout, you need to drink a glass of warm water 15 minutes before class.
- Before the main process, warm up the whole body.
- To enhance the effect, combine the exercises on this simulator with a hula-hoop (hoop).
Disk "Health": a set of exercises
Divide it into several blocks. So:
- Starting position (I / p) - standing on a disk next to two chairs (backs to oneself) put palms on the backs, legs bend a little at the knees. They make turns with their legs in one direction, and with their torso in the opposite direction. Then the positions change. It is recommended to perform the exercise 5 times in each direction.
- And / p. - as in the first case. Instead of the backs of chairs, they rest their hands against the wall in front of them at shoulder level. Perform similar rotations 7 times in both directions.
- Everything, as in the previous exercise, only arms are spread apart (the number of approaches is 9 times).
- Standing in a standard starting position, perform rotations 7 times in each direction, while the arms are lowered down and are turned in the opposite direction during turns.
Continue training
Further exercises for the abdomen on the health drive are performed while sitting:
- The simulator is placed on a chair, sit on it, hands on his knees. They begin to sort out with their feet, moving in the process from socks to heels. Perform 4 turns in each direction.
- And / p. - the same as the previous case. Hands close behind the head, the upper body must be fixed. Do rotation of the legs to the right and left six times.
- And / p. - sitting in a circle so that the right side touches the back of the chair. They are repelled by both feet from the floor and rotated 180 degrees. Then do the same in a different position (four times).
- And / p. - sitting on the disk (on the floor). Bend your knees, hands placed on the belt. Sort in 4 times in each direction.
- And / p. - the same as in the previous version. Hands are placed on the ankles, perform three turns in different directions.
- And / p. - does not change. Hands close behind the head, make 4 turns left and right.
- Sitting on the disk, hands are placed on the belt, legs are placed shoulder width apart. Straighten the left leg with its maximum stretching forward. The same thing is done with the right limb (6 times).
Finishing a comprehensive lesson
The following are some more exercises for the waist on the Health drive:
- Starting position - standing. One leg is placed on the simulator, hands on the belt. Perform rotations on one leg left and right. Then the supporting limb is changed (10 times in both directions).
- The left foot is placed on the disk, the right foot is placed on a chair (the right hand is on the belt, the left hand rests against the wall). Rotate the lower body so that the right elbow touches the left hand. Then the supporting limb is changed (the number of repetitions - 8 times in both directions).
- The right leg is placed on the simulator, hands are folded behind the head. Torso turns in both directions, simultaneously spreading arms. After changing the supporting leg, they perform similar actions (8 times left and right).
- To perform the next exercise on the health disk, the simulator is taken into hands, squeezed thoroughly and rotation begins using the hands in opposite directions.
- For this lesson you will need a couple of disks. Legs - shoulder width apart, each foot on one of the simulators. They are brought synchronously first inward and then outward (do ten repetitions).
- And / p. - similar to the previous exercise. The legs are bent at the knees, make turns with both legs to the left, the arms are taken to the right, then the other way around (performed in both directions ten times).
- And / p. - does not change. The legs are also bent at the knees, only the feet are bent outward and inward for 10 repetitions.
- Starting position - two disks on the floor. They put their hands on them, taking the position for push-ups. When lowering the torso down, synchronously bring the palms inward, and when straightening up, they are parted out. Perform 10 repetitions.
Recommendations
After completing the set of exercises on the Health disk, reviews of which we will consider below, it is necessary to carry out a light stretching, perform several deep breaths and exhalations, walk for 2-3 minutes slowly, after which you can relax.
The indicated program can be repeated daily without spending more than 30-40 minutes on it. It is advisable for beginners to start with a 50 percent load, gradually increasing it, preparing the body. Elderly people and those who suffer from chronic diseases are advised to consult a doctor before classes.
Contraindications
The simulator in question has its own characteristics during operation. It does not recommend classes (or with caution) for the following categories of citizens:
- People suffering from cerebrovascular accident.
- Patients with a history of atherosclerosis or discogenic sciatica.
- Citizens with chronic joint diseases.
Reviews of exercises for weight loss on the disk "Health"
The responses are mainly presented by girls, although the opinions of guys are also found. This is not surprising, since the simulator in question is universal, not only by gender, but also by age.
Among the advantages, users highlight the following points:
- Compactness of a product allowing to use it in a small room or on the street.
- Simple exercises with high efficiency.
- Affordable cost.
- The ability to work out several muscle groups.
Among the disadvantages:
- Classes require an integrated approach and proper nutrition, otherwise there will be no result.
- In case of sudden movements without preliminary preparation and warm-up, fainting or stretching are possible.
The rest of this simulator is quite satisfying to users. Apparently, it is not in vain that he has not lost popularity for several decades.
Finally
Exercises on the health disk, the photo of which is given above, allow you to work out the muscles of the abdomen, correct the waist, strengthen the muscles of the legs, and also lead to overall weight loss. The main thing is to follow the recommendations of specialists and the cyclical nature of the classes. In addition to these useful points, exercises on the simulator have a beneficial effect on the vestibular apparatus, support the whole body in tone. You can practice the health drive even after work (a few minutes on the simulator will lead to a surge of energy and stimulate blood circulation). Many users are sure that only a few basic exercises can be used on the device in question. However, this is not the case. One more confirmation of this is the full-fledged set of two dozen exercises given above in this article. Moreover, in training, you can use two discs at the same time, working out additional arm muscles.