The wheel is a very effective tool that can be practiced both in the gym and at home. It is also called a gymnastic wheel, gymnastic roller, or abdominal wheel. In fact, this is not important, since it can be used to develop most of the muscles in the body. So how do you do the wheel exercises?
It is necessary
- - Gymnastic wheel;
- - gender.
Instructions
Step 1
Get on your knees, pick up the gymnastic wheel, put it in front of you. Begin to very smoothly guide it forward, leaning on the projectile with your straight arms. At the same time, tilt the body until your chest touches the floor. Stay in this position for three to four seconds and return to the starting position in a reverse motion. This exercise may seem difficult at first, so just place your feet under any support or reduce the range of motion. Do this exercise for 10 repetitions in 3-4 sets. And, of course, increase the number of times per set as you work out.
Step 2
Lie on your stomach, take the gymnastic roller in your hands and pull them forward. Press down on the shell and start pulling it towards you with straight arms. Bend over and try not to lift your hips off the floor. Also pause for three seconds and return to starting position. Do this exercise, like the previous one, 3-4 sets, 10 times each. Naturally, increase the number of times in the set as you go.
Step 3
Stand with your feet shoulder-width apart. Place the gymnastic equipment in front of you, leaning forward. Resting your straight hands on the wheel, begin to move it slowly forward. Try to touch the floor with your chest. Pause for a couple of seconds and return to the starting position with a reverse motion. Do not try to do this exercise at the beginning of your workouts, as it is quite difficult. The previous two exercises will help you create the foundation for the successful third.
Step 4
Monitor your breathing constantly while doing the above exercises. As you tilt your torso, inhale while straightening your torso - exhale.
Step 5
Remember that this is a very energy consuming and difficult exercise. But at the same time, you will feel a tremendous effect from it. If you practice for a couple of months, you will see just great changes in your well-being!
