Press roller. Which one to choose, exercises for men and women. How to do it right

The roller for the press belongs to the category of gymnastic apparatus that strengthen the muscles of the torso, legs, back, arms. Also, exercising on a machine can help you lose weight.

What is a press roller, how it works

The abdominal roller described below is a versatile machine suitable for beginners and professional athletes. The design of the projectile is considered uncomplicated. The simulator looks like a wheel with handles on the sides, which you need to hold on to while performing exercises.

With such a projectile, you can achieve quick results in achieving an ideal figure. It will take only 20-30 minutes of training a day and a little money, since the price of a press trainer is not great. There are some important nuances in the technique of performing the exercises (the correct movement of the roller, the correct choice of the level of difficulty of the exercises, as well as the best time for training).

Types of press rollers

Several types of shells can be purchased:

1. One-wheeled or two-wheeled. Such a roller does not have a return mechanism, it consists of 1 or 2 wheels with handles. When carrying out tasks on a two-wheeled simulator, the exercising person does not have to independently maintain balance.
2. With a return mechanism. The return mechanism allows you to avoid an undesirable increase in the tension of all muscles, since with its help the athlete takes the starting position smoothly, reducing the load on the lumbar zone. This shell is perfect for beginners.
3. With pedals. The simulator, in the design of which pedal elements are inserted, enables the athlete to perform various exercises using the lower limbs.
4. Trimmer style with tensioners. The design of this type of gymnastic apparatus has a double wheel with a fixed flexible cable. When carrying out tasks, the end of the cable is on the lower limbs, which helps to increase the load due to its tension.
5. With a displaced center of gravity. The degree of complexity of the tasks is high. Scrolling a wheel with an offset center of gravity requires a lot of effort, which is not suitable for a beginner.

   

It is recommended for beginners to purchase a projectile with a return mechanism for training. To maintain physical fitness, the last simulator from the above is perfect, as well as a roller to the structure of which a cable is attached.

Criteria for choosing a gymnastic simulator for men and women

The roller for the press, the exercises with which are described below, should be selected based on the following recommendations:

1. For beginner athletes, a roller that has a return mechanism is perfect. With the help of it, a person returns to his original position most smoothly and easily, thereby reducing the likelihood of injury.
2. Check the number of wheels in the machine. The more details are given, the easier it is for the practitioner to maintain balance.When performing tasks on a one-wheeled projectile, the load on all muscles increases significantly.
3. If you want to fully work out the muscles of the legs, you should choose a projectile that has additional elements in the form of pedals and gratings on them.
4. Wheel diameter plays an important role (training with a small diameter projectile will require more effort).
5. Exercise machines with a displaced center of gravity are recommended for people with a high level of physical fitness, since such models increase the level of difficulty in performing tasks on the apparatus.
6. In addition, the weight of the roller must be checked. The heavier the machine, the harder it will be to exercise.
7. The handles of the projectile must be durable, with a rubberized coating (so that they do not slip during training), the design and all fasteners must be as reliable as possible, made of high quality materials.
8. It is recommended to purchase goods from trusted manufacturers in specialized sports stores.
9. If you want to increase the load, you can choose a simulator that has tension cables, which will require a lot of effort to stretch.

Regular exercise can improve physical fitness and tighten the body of any person.

Don't miss the most popular column article: Morning exercises for those over 40, 50. Gymnastics exercises for weight loss, video tutorials.

Prices for the best exercise equipment

Below are the prices of press rollers:

Exercises with a roller for the press: a list of the most effective

It is difficult for beginners to do tasks on the apparatus, since for their implementation it is necessary to have strong muscles in order to support the weight of their torso. When using a projectile, the torso moves, stretching the spine.

It is recommended to make all movements slowly. If back flexion occurs, then a shorter range of motion should be produced when rolling or from the knees.

The roller for the press will help strengthen the groups of the pectoral muscles, back, and the press at a time, it is recommended to warm up before exercising. Upon completion of classes, it is advisable to perform a stretching complex.

Plank

The plank helps to strengthen the stabilizing muscles and feel the correct position of holding the projectile and maintaining balance.

Actions:

1. First you need to get on all fours in front of the simulator.
2. Next, put the palms of both upper limbs on the holders of the projectile.
3. Then you need to take the position of the plank, fully straightening the body. There should be one straight line between the head and the lower limbs.

When carrying out the task, the muscles of the body must be tense. It is recommended to stand in the bar for ½ - 1 minute. Then you should do 2 - 3 repetitions.

Rolled from knees

This exercise is considered the next step in training with a gymnastic apparatus. For more convenient implementation of tasks, it is allowed to lay a small thin pillow or thick towel under the knees.

Actions:

1. To begin with, it is recommended to kneel down, then put the upper limbs extended forward on the handles of the projectile.
2. Next, you should tighten the abdominal muscles. This will help to avoid arching the lower back.
3. Then you need to slowly "drive" forward, as far as the forces allow. The ideal position is considered to be straight upper limbs, the chest area is slightly raised from the floor.
4. After that, take the original position (on your knees).

The repetition of this exercise is 4 - 9 times.

It is recommended to start the implementation of tasks with small ranges of advancement on the projectile, gradually increasing it to the maximum.

Rolled into the wall

Rolling into the wall is another option for beginner abdominal exercises.The wall in this case is used as a focal point.

Actions:

1. It is recommended to take a kneeling position. The distance between the person and the wall should be about 1 m.
2. Then you should carry out rolling from your knees, the end of which should be the contact of the roller with the wall.
3. Then take the original position.

This exercise is recommended to be performed very slowly, repeat 4-9 more times.

Frontal rolling with wide and narrow stanchions

The degree of difficulty of full rental on the simulator is considered high. A wide stance can reduce the load slightly. As you progress, you should narrow your legs until you can complete the task completely.

Actions:

1. First you need to put the lower limbs slightly wider than the shoulders, after which you should bend the body at the waist and put the inner side of the palms on the holders on the projectile.
2. The back and upper limbs must be straightened. Next, you should roll the body forward until it takes a horizontal position. At this time, it is recommended to lean on the fingers of the lower extremities. This position is similar to regular push-ups.
3. Then you should roll the projectile to your legs, bending the torso at the waist, that is, return to its original position.

After that, another 4 to 9 repetitions should be done.

Oblique rental

After learning how to perform the previous exercises, it is recommended to add lessons with oblique rolling, which works out the oblique muscles of the abdomen.

Actions:

1. To begin with, it is recommended to kneel down, and then grab the handles of the simulator.
2. Next, you need to roll forward a little and turn the body to the left 45 degrees, completing this exercise.
3. Then you should return to the starting position and do the same as described above, but turn to the right, and then also take the starting position.

It is necessary to repeat the skew rolling 4 - 9 more times.

With one hand

One-handed rental has a high level of difficulty. When performing this task, the weight of the whole body falls on one of the upper limbs. It is permissible to practice rolling with one of the upper limbs, starting from a kneeling stand.

Actions:

1. First you need to stand in front of the projectile or take a kneeling position (in the event that a light version of the workout is being performed).
2. After that, you should bend the torso at the waist and grab one of the upper limbs by the roller handle.
3. Then you can begin to gradually move forward, concentrating your attention on the muscles of the core. At this time, it is necessary to monitor balance. It is permissible to lightly touch the floor with your free hand.
4. After that, return to the starting position. Next, do these steps with the other limb.

Repeat this exercise 2 - 4 more times on each of the upper limbs.

On one leg

Rolling on a roller for the press on one leg is another difficult option for performing the exercise, requiring great strength of the stabilizing muscles. It is recommended to proceed to such training after complete mastering of rolling on both lower limbs.

Actions:

1. To begin with, it is recommended to stand in front of the projectile, then bend the torso at the waist and grab the handles of the simulator with the upper limbs.
2. The back should be straight, the arms extended forward. Then move forward with the roller.
3. Then raise the leg as far as strength and muscles allow, and then stretch it.
4. Next, you should take the starting position, not lowering the leg, but bending the body.
5. After that, do the same with the second limb.

Do 4 to 9 more reps for each lower limb.

Fold

For the fold, you will need a projectile with pedals for the lower extremities. This exercise is performed with the legs, so the muscles of the lower abdominal region are involved, as well as the stabilizing muscles.

Actions:

1. First you need to fix your feet on the pedals, and then take the plank position.The arms should be extended in a straight line under the shoulders.
2. Then roll the roller with your lower limbs, bending your knees and supporting them to your chest. In this case, the upper body should be motionless at this time.
3. Then return to the starting position.

It is recommended to repeat the fold 7 - 11 more times.

Oblique fold

The oblique fold involves the oblique abdominal muscles and stabilizer muscles.

Actions:

1. To begin with, fix your feet on the pedal elements and stand in the position of a regular plank. The arms should be fully extended and straight in a straight line with the shoulders.
2. Next, move the roller with your lower limbs, bringing your knees to the elbow on the right.
3. Then take the position of a regular plank and move your knees to the other elbow.

Do 7 to 11 more repetitions.

Peak

This exercise is similar to a normal fold, but the lower limbs should be straightened when the roller moves.

Actions:

1. To begin with, you also need to fix your feet in the pedal accessories and take the position of a regular bar. The upper limbs should be fully extended over the shoulders.
2. It is necessary to engage your core muscles and slowly move the machine up to your upper body.
3. Next, bend at the hips, lifting the buttocks up.
4. Then take the starting position.

It is recommended to repeat the peak 7 - 11 more times.

Safety regulations

The purpose of the exercise is to activate the muscles of the whole body. If training is performed incorrectly, an increased load is imposed on the spine and thigh muscles, as a result of which the likelihood of injury increases.

In the presence of back diseases, it is not recommended to use the apparatus.

Before exercising, you should read the following guidelines:

• when performing tasks, the abdominal muscles should be kept in tension, and all limbs and back should be in a straightened state;
• you need to check that it is the roller that is moving, and not the gymnastic mat under it (or a pillow);
• in case of pain in the shoulder area, it is necessary to reduce the range of rental;

It is also strictly not recommended to make backbends (in the area of ​​the lower back, knees and body) during exercise, the body should form a solid straight line.

The number of approaches and repetitions of exercises

The abdominal roller described above should be used 1 to 2 times / week. This amount of workouts is enough for novice athletes. Gradually, this number can be increased up to 4 - 5 times a week. It is recommended to start classes with 2 repetitions a day, gradually increasing their number.

Useful Tips

The abdominal roller, exercises with which has a positive effect on the muscles of the whole body, is considered fairly easy to learn.

Working with the simulator requires knowledge of some rules:

1. Being engaged with this projectile, you need to monitor your breathing. It is recommended to inhale while tilting with the simulator, and exhale when assuming the starting position. The press is strained during the reverse movement, and exhalation helps to reduce the load.
2. It is recommended that you do at least 10 repetitions of each exercise to improve your workout efficiency.
3. Classes should be carried out on a special gymnastic mat, which is best purchased with an anti-slip surface. This is necessary so that the feet do not slip when straightening the lower limbs, which will avoid falling and the occurrence of various injuries.
4. Novice athletes are encouraged to start with the lightest exercises, gradually increasing the complexity of the workout, as well as increasing the number of approaches.
5. When performing complex elements, you should adhere to a slow pace of movement.

The roller for the press is not recommended for use in the presence of diseases of the musculoskeletal system.Also, contraindications for performing exercises on this simulator include: diseases of the cardiovascular system, the postoperative period, as well as pregnancy.

Article design: Mila Friedan

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