The gymnastic roller is the most effective and at the same time the simplest exercise machine. There is a place for him even in the smallest apartment. The roller allows you to perfectly work out the muscles of the press, arms, back and legs. Although the roller drills are not very diverse, there are few equipment that compare to it in terms of performance.
It is necessary
Gymnastic roller, gymnastic mat
Instructions
Step 1
All kneeling exercises should be performed on a gym mat or folded towel to eliminate the risk of injury to the kneecaps. Perform all exercises slowly, without jerking. Repeat each exercise 10-15 times.
Step 2
Get down on your knees, place the roller at such a distance from your knees so that the body is parallel to the floor. As you inhale, roll the roller forward and reach for the roller, lowering the body and trying to touch the floor with your chest. You should feel the tension in your abdominal muscles. At the bottom point, linger for two counts and slowly, while inhaling, return to the starting position.
Step 3
Kneel down on the gymnastics mat. Place the roller in front of you and rest firmly on it with both hands. Smoothly while inhaling, roll the roller as far as possible, while lowering the pelvis back onto your heels and try to touch your hips with your chest. Hold for two counts and as you exhale, return to the starting position.
Step 4
Lie face down on a gym mat. With your arms outstretched, place the roller in front of your head. Inhale and slowly pull the roller as close as possible, arching your back and contracting your abs and lower back muscles. Try to get as high as possible without lifting your hips and pelvis off the floor. Hold for two counts and slowly, as you exhale, return to the starting position.
Step 5
Sit on the mat with your legs extended in front of you. Place the roller to your right and push the handles with your hands. While inhaling, slowly roll the roller away from you, trying to lower the body as much as possible. The oblique abdominal muscles and the intercostal core muscles should work, hold for three counts and return to the starting position, exhaling slowly. Do the required number of repetitions and do the exercise for the left side.
Step 6
Sit on a gym mat. Bend your legs at the knees, place your feet on the handles. At the same time, while holding the roller with your hands, straighten your knees and roll the roller away from you. Try to lower your feet to the floor completely and touch your knees with your chest. Hold for 1-2 seconds and slowly come back.
Step 7
Place your feet shoulder-width apart. Place the roller in front of you as close to your toes as possible. Lean forward and press down on the handles with your hands. While inhaling, slowly roll the roller forward. The body should look like an inverted V. Lower until your chest touches the floor. In the final position, the rest is on the roller and toes. Hold for two seconds and gently return to the starting position.
