Exercises with a gymnastic wheel for women. Benefits after childbirth, spinal hernia, osteochondrosis, contraindications. Complex for beginners

When there is a desire to maintain a figure in good physical shape, but there is no opportunity to visit a gym or fitness, you can buy a simulator and do it yourself at home. For this, a gymnastic wheel is ideal, performing exercises on which you can work out almost all muscle groups.

What are the benefits of exercise with a gymnastic wheel

You won't be able to build biceps and triceps with the help of a gymnastic wheel, but to keep your body in good physical shape, roller classes are an excellent choice.

Benefits of exercise with a wheel:

1. Exercises with a gymnastic roller are useful for those who want to make the relief of the abdomen smoother, strengthen the abs and correct posture.
2. Exercising on the simulator can be an addition to the diet if you are overweight.
3. When doing exercises on the gymnastic wheel, almost all the main and non-main muscles are involved in the work, which allows you to train the whole body.

What muscles can be worked out

Most of the load when exercising with the wheel goes to the abdominal muscles. If you choose the right set of exercises, you can also train the muscles of the back, legs, hips, arms, shoulders and neck. In the classic exercise with the gymnastic wheel, almost all the main muscles and many non-main ones work.

To a greater extent, the muscles of the press, hips and shoulders are worked out. The muscles of the back and arms are also tense, as they help to maintain their own weight. If you modify the exercise and perform it while standing, then the load on the muscles of the legs and arms will be added.

Exercise rules

Exercises with a gymnastic wheel in order to avoid injury and increase efficiency must be performed following a few simple rules:

1. Keep the equipment and hands clean... Before starting classes, you need to make sure that the wheel is clean and dry so that your hands do not slip. If the machine is dry and your hands are sweating, you can use sports gloves.
2. Breathe correctly. When doing the exercises, you need to breathe calmly and evenly. When tilting, take a leisurely breath through the nose, and when lifting, exhale air through the mouth. If the pulse is out of order, it is better to take a break, restore breathing and then continue the exercise.
3. Observe the rhythm of the exercise. Movements when exercising with a gymnastic wheel should be smooth. You do not need to jerk the simulator, you should slowly roll it forward and then back.
4. Do not disturb the regularity of the exercise. It is necessary to set aside time for classes with a wheel every day. The result depends on the frequency of the exercises, so long intervals between workouts should not be allowed.
5. Increase the load evenly. It is better to start exercising with the simulator several times a day, about 5-6 times. Then you can increase the number of repetitions, adding 1-2 times every day.But doing the exercises a large number of times at once is unsafe for an unprepared person. You need to control your condition and do as many reps as possible at the moment without overstraining.
6. Exercise correctly. In the initial position on the knees, moving forward, the body must remain level, otherwise the load will be less and the effect of the exercise is lower. If the exercise is performed while standing, then the legs should remain straight as the wheel moves back and forth.

How to Improve the Effectiveness of Wheel Exercises

If exercises with a gymnastic wheel have been performed for a long time, or if the body is athletic and prepared, the time or number of repetitions of the exercises is increased.

Complication of standard exercises contributes to greater efficiency. If the exercises with the wheel were carried out in the initial position on the knees, then they should be performed in a standing position, thus, the load on the muscles of the press, arms will increase, the muscles of the legs and buttocks will be strengthened.

You need to move on to more complex exercises gradually and carefully to avoid sprains and injuries.

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Precautions and contraindications

Exercises can be performed by everyone, regardless of physical fitness, age and gender, but there are still several contraindications to exercising with a gymnastic wheel.

Contraindications include:

1. Women need to avoid excessive exertion, since during the exercise the abdominal muscles are worked out, which press on the organs of the genitourinary system, which can cause female diseases.
2. It is worth giving up classes if there are back injuries. The load can not only aggravate the existing condition, but also lead to more serious damage.
3. Back pain. When performing exercises with a gymnastic wheel, the muscles of the lower back are involved in the work, so it is better to postpone the exercises until the pain has passed.
4. High pressure. If there is a tendency to high blood pressure, it is necessary to exercise with caution, controlling the state of the body.
5. You need to give up classes if you feel unwell, dizziness, nausea, headaches.

Exercises for beginners with photos

The gymnastic wheel is suitable for those who are just getting started with sports. The main thing is to start with simple exercises and perform them a few times, gradually increasing the load.

1. One of the basic exercises is aimed at strengthening the abs and training the obliques. Sitting on the floor, you should spread your legs a little to the sides. The wheel is in front of the hand. They begin to move forward until it stops, and then return to their original position. The exercise is similar to the classic swing of the press, only with the help of a simulator. First, they make several rolls forward, sitting straight, then move the wheel to the right of the body and move it to the side, repeat the same thing by moving the wheel to the left of the body. When moving to the side, you need to bend as low as possible so that the chest touches the floor.
2. Another exercise is rolling the wheels while kneeling. Starting position - kneeling, the wheel is in front of outstretched arms. Slowly begin to move forward, then also smoothly return to their original position. You can start with small rolls and increase the amplitude with each repetition. Ideally, the wheel should be in front with outstretched arms while keeping the body flat and not touching the floor.
3. Exercise with an emphasis on the wall. To complete it, you need to sit on your knees so that there is a wall in front of a short distance. The wheel must be held in your hands and rolled forward until it hits the wall. In this position, it is necessary to strain the press and lock for a few seconds, then return to its original position.An emphasis on the wall with the wheel allows you to keep the body in tension for a longer time, which puts additional stress on the abs, shoulders and back.
4. Rolled to the sides. Take the initial position of the prone position, keep the body straight. Take a gymnastic wheel and place it opposite the chest. When driving forward, roll the wheel to the side, approximately 45 degrees. In this position, end the exercise and then do the same, directing the wheel in the other direction.

Exercises for advanced with photos

When the gymnastic wheel is mastered and exercises with it are performed with ease, you can continue to complicate the training, increasing the load:

1. Kneeling exercise can be performed while standing on straight legs... The initial position of the legs is shoulder-width apart, hands below hold the wheel, resting it on the floor. Slowly begin to roll the wheel forward as far as possible from a standing position, then also slowly return to its original position. Perform the same steps with the legs closed together. When performing these exercises, the load on the legs, as well as on the back and lower back, increases. To complicate the workout, you need to roll the wheel, taking a lying position, and stretch your arms up. Having fixed themselves for a few seconds and again leaning on their feet, they move the wheel towards themselves.
2. Plank with wheel. They take a lying position, leaning on their toes, and hold a wheel in their hands. Then slowly move your arms forward, keeping your torso parallel to the floor. At maximum rollout, you should lock in for a few seconds and slowly return back.
3. Exercise from a lying position. You need to take the starting position lying on the floor, with straight arms extended forward and holding the wheel. Smoothly begin to move the simulator towards you, lifting and bending the body. Keep your feet flat on the floor. In this position, they linger for 2-3 minutes and begin to lower themselves to the floor, stretching their arms up.
4. Rolled on one hand. You can perform the exercise on your knees or on straight legs. You need to take an emphasis while lying down, take the wheel in one hand and start rolling slowly forward. If it is difficult to maintain balance, you can lean a little with the other hand. Repeat several rolls on one and the other hand.
5. Rolled on one leg. You need to start this workout with strengthened leg muscles, since one leg will have to support the weight of the whole body. The legs are set straight and, bending down, take the wheel with their hands and begin to move forward, slowly lowering. When the maximum rolling point is reached, raise one leg and return back.
6. Rolled feet. For this type of workout, you will need a wheel with special foot pedals. They stand in a plank position with an emphasis on straight arms. The wheel is fixed on the feet and begins to move forward until the knees touch the chest. Then they come back, straightening their legs.

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How often to exercise

Training with the wheel must be carried out regularly, only then can the desired result be achieved. You should start classes from 5-10 minutes, and do the exercises every other day. Then, if there is an opportunity to practice daily, for 20-30 minutes. It is advisable that every day of training take place at the same time.

How many reps to do

Classes with a gymnastic wheel should be started with several repetitions, about 5-7 times at first. Gradually increasing the load, you should add 1-2 repetitions each workout.

For effectiveness, it is enough to repeat the exercises 20-30 times daily. But it is worth remembering that this average value and the number of repetitions are selected individually, depending on the preparedness and endurance of the body.

The gymnastic wheel is a versatile exercise machine. Exercises with it are highly effective, as they help to work out almost all muscles. Anyone can train, regardless of gender and age, the main thing is to choose the right set of exercises and load so as not to harm health.

Gym Wheel Exercise Videos for Women

Exercising the gymnastic wheel will strengthen muscles and prevent weight gain:

https://www.youtube.com/watch?v=vbNYgNFPkpk

How to do exercises with a gymnastic wheel: