The gym roller is a very effective and incredibly simple machine that can strengthen muscles quite well. This is especially true of the abdominal region, since most of the exercises are aimed precisely at their development.
Talk to your doctor before exercising. The fact is that due to the heavy load on the lumbar region, injuries often occur. In addition, there may be individual contraindications. Therefore, if you are not in your best athletic form, do some general physical exercises for a month or two, paying special attention to training your back and abdominal muscles.
Breathe properly during exercise. Inhale while tilting your torso and exhale while straightening it.
The main roller exercise is kneeling extension. Take a parterre stance, place a gymnastic roller in front of you, lean well on the roller wheel and straighten your arms. You should feel steady against the downforce. Start slowly moving the roller forward until your chest is touching your thighs. Return to the starting position by performing the exercise in reverse order. Do 10-12 reps for 2-3 sets.
There is another version, however, it requires more physical training. The initial position is the same as in the previous version. Place the gym roller a little further. Start moving the roller forward and gradually, very smoothly, go down as low as possible. Ideally, you should reach with your chest to the surface of the floor. After that, pause for a few seconds, allowing your muscles to stretch well, and then return to the starting position. The frequency of sets and reps is the same.
Lie on your stomach with your hips well resting on the floor. Place the roller in front, straighten your arms and grip the machine firmly. Start pulling the roller closer to your abs without lifting your hips off the floor and arching your torso. Stop as soon as you feel a strong stretch. Fix in this position for a few seconds, and then lie down on your stomach again. Repeat 8-10 times for 3-4 sets.
For training the oblique muscles of the press, the following position is suitable. Sit on the floor with your legs straight forward and folded together. Place the gymnastic roller on the right, grab it with your hands and start moving to the side. Continue moving until you touch the floor with your chest. In this case, it is advisable not to stoop your back and not bend your legs, then the exercise will also allow you to stretch these muscles well. Return to the starting position and repeat it on the other side. In total, you need to do 4-5 repetitions in each direction for 1-2 sets.
For ease of implementation, it is better to purchase a special gymnastic mat.
If you have good stretch and strong muscles, you can do the exercise from a standing position. Stand with your feet shoulder-width apart, center the machine with your hands on, and slowly begin to move forward. At the same time, you should feel a huge load on all the muscles of the body, as well as not weak stretching of the muscles and ligaments in the back of the thighs and lower back. Continue until you touch the floor with your chest, then return to the starting position. You should do 8-12 reps for 3-4 sets.
