Gymnastics wheel is not a simple shell

A gymnastic wheel is a round projectile with handles, 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 take hold of 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 only with the muscles 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 straightened 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 and 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 work all the muscles of the press during classes, and also train arms, 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 gymnastic wheel is a small and compact trainer, it makes it almost indispensable in home sports equipment.

The main thing in training with this projectile is breathing. If you hold your breath during exercise, 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 exercises with a gymnastic wheel, for the sake of his safety and the avoidance of various injuries, it is best to assume the position on his 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 will decrease several times, and you will be able to perform more repetitions with time.

First try to do two sets with ten 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 starting the lesson, take care of the litter for your knees.

Gymnastics wheel. Exercises

1) Stand on your knees and rest on the wheel, hands should 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 overhead in outstretched arms, the legs remain on the floor, and the wheel slowly rolls toward you, while bending your back, then back.

4) Sitting on the floor with your legs straight and straight back, place the gymnastic wheel on the right side. With two hands, take him to the right as far as possible, then back, do not bend your knees, perform the exercise and to the left.

5) The starting position is the same as in the previous exercise, but the legs are bent at the knees, the wheel under the feet and the 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, in just a couple of months you can put your body in order, the gymnastic wheel, the reviews of which fully confirm its action, will not only help you lose weight, but will also give your body attractive forms.