Exercises for the roller for the press: complex work on the body

Roller, or gymnastic wheel - this old half-forgotten simulator is familiar to everyone from the Soviet times. This is a simple and versatile way to keep the body toned and to diversify home workouts. Exercises with the roller far beyond the one well-known option, which requires you to lean on your knees and roll forward, pulling the body after the hands.

Benefits of Exercise

Exercises for the roller for the press can be used as a warm-up, stretching and basic training program - it all depends on the level of physical training. Bodybuilders, gymnasts often turn to this simple device, knowing the benefits.

1. Multifunctionality, ensuring the work of several muscles at the same time.
2. Training of muscle stabilizers for balance and coordination of movements.
3. Load and stretch joints for flexibility and plasticity.
4. Improved posture and strengthening of the muscular corset, which helps to proceed to heavier loads.
5. Involvement of the shoulders, arms, the press, the chest, the outer thigh, the lower leg, and the back.

Description

The focus is on exercises for the roller for the press. And this is really the case when you can approach the construction of cubes in a complex way. Exercises to strengthen the press with a roller refer to the power and intensity, so when combining supersets burn fat. Below is a brief description.

1. Get on your knees and put the roller in front of you. With his hands, slowly roll him forward until he touches his hips. Return to the starting position.
2. Get on your knees, put the roller in front. On straight hands roll slowly away from yourself until the chest touches the floor. Hold in this position and pull back.
3. Lie on your stomach, take in the arms outstretched forward roller. Roll it to yourself, while caving in, but do not tear your hips off the floor. Make a pause, drop on your stomach.
4. Sit on the floor and stretch your legs forward. Slide the roller on the side and slowly stretch out to the side, bending over the body until the floor touches the breast. Return to the previous position, repeat with the other side for the load of the oblique abdominal muscles.
5. Sit on the floor, bend your knees and place the roller under your feet, but grasp the grips with your hands. Straighten your legs and simultaneously lower your torso forward until you touch your knees with your chest. Again slowly draw your legs and straighten up.
6. Stand on your feet, put the roller in front of you, bend over and take the pens. Roll right in front of you until the breast drops to the floor. Return to the starting position. A simplified version of the exercise to strengthen the press involves setting the legs wider than the shoulders.

Exercises for a roller for the press - this is not the limit for a small simulator. Push-ups on the gymnastic wheel can be a real challenge. The body will have to use a lot of deep muscles to stay in the posture of the bar.

Rolling the roller to the right and left - training the shoulder belt on the construction of relief and muscular endurance. To perform the exercise, you need to take the handles with different grips: one side - straight, the other - the opposite. At the limit, lay the wheel sideways and roll slowly.

Exercises for a roller for the press are much more effective than conventional twists, performed at home and suitable for beginners. It is recommended to start with 3 approaches for 8-10 repetitions, and as progress progresses - accelerate the load.