Gymnastics wheel is not a simple shell
A gymnastic wheel is a round projectilehandles, sometimes it is made double for greater stability. Outwardly it looks like the simplest device, but in fact it is not. Performing activities with a gymnastic wheel, you carry out the most complex exercises on the press.
One of the main exercises is the following:
- It is necessary to stand on all fours, then with both hands grab the handles of the gymnastic wheel and slowly roll it forward, to the maximum possible length, then just as slowly back.
For this exercise, it is not enough to work onlymuscles of the press, it is necessary to use the muscles of the back and hands. At first, it is very difficult to perform these exercises, but some do it with straight legs, which is even harder. Since the actions with this projectile are quite heavy, it is not recommended for beginners to perform a large number of repetitions at once. To begin with, enough for five, then you can increase their number every week. For people with diseases of the spine and cardiovascular system, exercises with a gymnastic wheel are prohibited.
This device is designed to workall the muscles of the press during classes, and also train hands, shoulders, back muscles, chest muscles and others, which are most often located in the "problem" areas of the body. If you constantly deal with this projectile, then the result you will see in the shortest possible time -about a month. And considering that the gymnastics wheel is a small and compact trainer, it makes it almost indispensable in home sports equipment.
The main point in training with this projectileBreathing. If during the exercises you hold your breath - the result will be worse than if you were breathing correctly. When you move the wheel forward - take a breath when you roll back - exhale. Both inhale and exhale need to be done with the nose.
When a person first starts doing exerciseswith a gymnastic wheel, then for the sake of its safety and the avoidance of various injuries, it is best to assume the position on the knees and not to straighten completely at the end point. In extreme cases, you can catch your feet for support. Thanks to these secrets, the load on the back muscles is reduced several times, and you will be able to perform more repetitions with time.
First try to do two approaches withten repetitions of each exercise, even if it seems that it's easy, you do not need to increase the load, as the result of training will be felt only the next day. Before the beginning of the lesson, take care of the litter for your knees.
Gymnastics wheel. Exercises
1) Stand on your knees and rest on the wheel, handsmust be straightened. Slowly roll it forward, but do not bend your hands. Go to the end point, stay in it for a few minutes and return back. The main thing - do not rush.
2) The second exercise is done the same way, but without delay at the end point.
3) The third exercise is performed lying on the stomach. The gymnastic wheel is over your head in outstretched arms, your legs remain on the floor, and the wheel slowly rolls toward you, while bending your back, then back.
4) Sitting on the floor with straight legs and straightback, put the gymnastic wheel on the right side. With two hands, take him to the right as far as possible, then back, knees do not bend, perform the exercise and left side.
5) The starting position is the same as in the previousexercise, but the legs are bent at the knees, the wheel under the feet and hands on the wheel. Take the projectile forward without taking your hands and feet from it. Then go back. Try to perform the exercise in such a way that the chest touches the knees.
With the help of these exercises, literally for a couplemonths you can put your body in order, the gymnastic wheel, the reviews of which fully confirm its effect, will not only help you lose weight, but will also give your body an attractive shape.
