The gymnastic wheel is a convenient, compact and effective trainer that allows you to increase the load on your arms, abs and other parts of the body during exercise. Often referred to as an abdominal roller, it can also be used to pump other muscle groups if desired. This sports equipment is great for home workouts as it does not take up much space.
Instructions
Step 1
The gymnastic wheel is a small, stable, wide wheel with comfortable handles on both sides. The diameter of the wheel can be different, but on average it does not exceed the length of a human palm - it is with a roller of this size that it is most convenient to work, in addition, it does not take up much space.
Step 2
The gym roller is designed to work on your abs, chest, arms, back and other muscles. This projectile is not suitable for beginners and physically weak people, it should be used after several months of playing sports: it allows you to replace exercises that have already become light enough and do not bring good results with more effective ones.
Step 3
The most common gymnastic wheel exercise strengthens your abs and arms. There are two options for its implementation: in the first case, you need to kneel down, grab the roller handles and put it in front of you. Keeping your back straight, slowly begin to roll the wheel forward until your torso is parallel to the floor, as if you are lying down - but you should not touch the floor with your stomach or chest. Beginners usually can't get to the end, but even a partial amplitude exercise will be helpful. After you have descended as low as possible, begin to rise and pull the roller with you. The second part of the exercise is even more difficult - for lifting, you need to tighten the abs and arms strongly, the muscles of the chest and shoulder also work. Several of these approaches will replace dozens of crunches and allow you to work out other muscle groups.
Step 4
The second version of the exercise is even more difficult: you need to roll the roller from a standing position, without bending your knees. Most people can only complete it after a few months of knee training.
Step 5
As you push the roller in front of you, inhale, and when you return, exhale. You need to breathe evenly and slowly. On average, 10-15 repetitions are enough, depending on the difficulty. If you easily do 15 sets and do not feel tension in the muscles, you need to switch to a more difficult option from a standing position.
Step 6
There are many different exercises with a roller: lying on your back, lifting your buttocks and placing your feet on the handles of the wheel, rolling it towards you and back; lying on your stomach, pull the wheel towards you, tearing off the shoulder girdle; sitting on the floor, move the roller to the right and left of you. The gymnastic wheel allows you to improve stretching exercises: sit on the floor, grasp the handles and place your feet on top, straightening your legs, you need to try to touch your knees with your chest. This stretches the muscles of the legs.
