The gymnastic disc is familiar to more than one generation of people. After all, the production of this simulator began in Soviet times. Then it was impossible to imagine a single gym without a health disc. People firmly believed that this particular simulator would help to find a slender and flexible body.
Instructions
Step 1
Unfortunately, it will not work to lose a large amount of kilograms and noticeably lose weight using only a gymnastic disc. Especially if the person practicing on it has not just a couple of extra folds, but severe obesity. According to experts' estimates, a person weighing from 70 to 90 kilograms, when exercising on a health disc, loses about 150-200 kilocalories in 30 minutes. This is too little for effective weight loss. Therefore, in order for the disc to help you lose at least a couple of kilos, you will have to train for several hours a day, but this is very tiring and not always justified. Experts recommend including the health disk in a set of weight loss measures and use it as a warm-up before basic physical activity. In this case, training on a gymnastic disc will help to work out the muscles and make the body slim and fit.
Step 2
Before you start training with a gymnastic disc, you need to choose a place for this. The surface on which the simulator will lie must be firmly in contact with the disc. To make the classes safe, you can buy a special rubber mat and the problem will be solved. The set of exercises on a gymnastic disc is not so extensive, but there is variety. Basic is the usual twisting of the lower torso on the disc, when both legs are firmly on the machine. Such an exercise will help work out the oblique muscles of the abdomen, affecting the problem area of many women. When performing the exercise, you cannot make sudden movements; all exercises should be started slowly, increasing the pace over time. Sharp turns on the disc can damage the spine, which is very painful and hazardous to health.
Step 3
To perform the next exercise, you will need not only a gymnastic disc, but also a chair with a back. You need to stand with two feet on the disk, grab the back of the chair with your hands. Now you need to gently rotate your upper body while keeping your hips in place. Repeat 5-10 times. Once mastered, this exercise can become more difficult. To do this, you need to stand on the disc with one foot and, holding on to the back of the chair, perform turns. At the same time, it is very important to maintain balance and not topple over to the sides. Repeat 5-10 times on each leg.
Step 4
The following exercise is considered one of the most effective. You need to stand with two feet on the gymnastic disk, place your hands on your sides. Then rotate the hips in different directions. It is very important that the number of movements in one direction corresponds to the number of repetitions in the other direction. In this case, the muscles will work symmetrically. Trained people may be advised to exercise with dumbbells. In this case, when performing the exercise, the lower body will go in one direction, and the arms with weights in the other.
Step 5
The above are the main types of exercises that can be performed with a gymnastic disc. With constant exercise, proper nutrition and some other physical activity, it will turn out to significantly improve and tighten the figure.
