A roller for the press is called a sports equipment that has a fairly simple design. It is a handle divided into the left and right sides by the wheel, which is located in the middle, thanks to which it is as comfortable and convenient to hold it with both hands as possible. The simplicity of the device does not mean that it has low efficiency.
Exercises performed with a roller pump well the muscles of the abdomen, back and triceps. This is only true when the technique is followed. Roller training is highly effective, and most exercises require a fairly experienced athlete.
Types of press rollers
Sports equipment must be such as to support the body well and allow you to move back and forth without jerking. The gymnastic hard roller has a device that allows you to practice on a tile or mat without intermittent movements. The device, which has a double wheel, has a wide base and distributes the mass as evenly as possible.
It is recommended to choose a wheel so that it retains its stability under the weight of the athlete during the rental. For beginners, I will forgive everything to work with rollers that have two parallel wheels or one, but rather wide. To achieve good stability, a rubberized wheel must be chosen. It is absolutely stable on any surface. The device must have ergonomic foam handles.
This material allows you to firmly hold the wheel and maintain good balance. There are designs that are equipped not only with handles, but also with pedals. Such options for rollers help to diversify the set of exercises performed using this sports equipment. The handles are required to fit snugly against the palms, and the pedals help to hold the feet without any slippage.
What muscles can be trained
Exercises with a roller press, requires good preparation. Without well-developed muscle mass, it is impossible to provide adequate body weight support when rolling. The application of the roller makes the body move, and the spine stretches during the entire movement. This poses a challenge for the deep-lying stabilizers of the spine and the straight and transverse abdominal muscles.
This effect makes the roller an ideal device for pumping prominent and strong abdominal muscles. The movement also involves the auxiliary thighs, shoulder muscles, lats, and triceps. They are responsible for stabilizing the body from the shoulder girdle to the toes, which allows you to maintain balance when the wheel rolls under your body.
abdominal roller exercises
You should work with the device from a simple bar, but with support on a roller wheel, and only then move on to more complex ones, that is, when you are fully confident that you can move on to exercises that involve your knees, and only then to full hire and other more complex variations. The absolute beginner can work with a fitball first.
The plank, performed with the wheel, strengthens the stabilizing muscles, and also helps to get a sense of how to properly hold the roller and balance.
- get on all fours in front of a gymnastic roller;
- grab the handle with both hands, directing the palms down;
- the body is raised to the position of the plank, and then straightened in one line from the head to the very heels;
- the body is kept in constant tension and held in position for 30-60 seconds.
Do three to four repetitions.
Rolled from knees
This is the next most difficult exercise, which allows you to move to a new level of difficulty. At first, rolling from the knees is best done with a folded towel or flat pad.
- kneel down, grab the handles and stretch their arms;
- to avoid arching the lower back, tighten the abdominal muscles;
- rolled forward as slowly as possible;
- return to their original position.
It is best to stretch your arms as far forward as possible, so that the chest is located slightly above the surface of the floor. If this is difficult to do, then they drop by half. The number of repetitions ranges from five to ten times.
It is best to start the exercise with small ranges, increasing progress gradually. Each athlete chooses the optimal rental length for himself. You need to move as long as to be able to return back through the use of the abdominal muscles.
Rolled into the wall
This is another beginner’s option to perfectly maintain both fixed roller length and training pace. Using a wall as a focal point. It is recommended to rent it rather slowly.
- become about a meter from the wall surface;
- rolling from their knees so that the roller touches the wall;
- return to their original position.
Do five to ten repetitions.