An abdominal roller is a sports equipment with which it is possible to carry out effective strength training for the muscles of the abdomen, back, chest, arms and legs, even at home. A gymnastic video is especially useful for young mothers who do not have the opportunity to go to the gym for a long time to return their figure to its former shape.
It is necessary
- - press roller;
- - mat.
Instructions
Step 1
In order to exercise with a roller for the press, put on comfortable clothes, tuck your hair back. Place a rubber mat on the floor. Warm up your muscles before rolling with a few aerobic exercises.
Step 2
Watch your breathing while exercising with the abdominal roller. Breathe in when bending the body, when returning to the starting position, exhale. Repeat each exercise 10 to 15 times. To increase the load, gradually increase the number of approaches for each exercise.
Step 3
Kneel on the mat, pick up a gymnastic equipment, place it on the floor in front of you. Move the roller forward, trying to keep your arms straight. At the same time, bend your torso and touch your hips with your chest. Straighten your back by rolling the roller to your knees.
Step 4
Get into a kneeling position. Slowly move the roller forward with straight arms. Tilt your torso until your chest touches the floor. Hold in the limit position for a few seconds and slowly return to the starting position in a reverse motion.
Step 5
Lie on your stomach, stretch your arms up, hold the abdominal roller with your hands. Pressing on the projectile, move it towards you, gradually arching your back and not lifting your hips from the floor. Pause and gradually extend your arms forward.
Step 6
Sit on the floor, stretch your legs forward, put a gymnastic roller on the right. Move the projectile to the side, leaning on it with straight arms. Place your chest on the floor, pause and sit down slowly. Repeat the exercise to the left.
Step 7
Sit on the floor with your knees bent. Lean on the roller handles with your feet, hold the projectile with your hands. Slowly straighten your legs while tilting your torso forward. Touch your knees with your chest, hold in the position for a few seconds. Bending your knees, return to the starting position.
Step 8
Stand with your feet shoulder-width apart. Lean forward and lower the roller in front of you to the floor. Press your straight arms into the roller and begin to slowly move forward, lowering your torso down until your chest touches the floor. Hold your torso in the extreme position and return to the starting position in a reverse motion.
