Big hello everyone! Today we’ll talk about pumping the press with a special wheel. But first I want to congratulate everyone on the first day of spring! When I was walking home from work, I noticed how much the people around were much more animated, the onset of spring still affects the mood of people for the better.

The horizontal bars are already busy, the guys are pulling themselves up, doing push-ups on the uneven bars, well, without thinking twice, I did the same, especially since I have a training session today according to the plan. It was +21˚C today in Krasnodar (March 1, 2017). Particularly hot dudes have already put on T-shirts, so the movement towards taking off warm clothes has already begun. But we digress, so let's get back to the topic of the article itself.

With the use of a special sports equipment, which we will talk about today - a gymnastic wheel, it is quite possible to get rid of hated fat and make the skin in the abdomen more toned even in such a difficult place as the lower press without leaving your room.

Now we are better acquainted with this outlandish projectile - the wheel for the press, how to properly deal with it, what exercises to perform, what muscles are activated, and this will be enough. I will try to describe everything as briefly as possible. Go...

Although many do not know exactly what the name of the sports equipment is in the form of a small roller with handles on the sides, it is often used for home training. Due to its compact size, it takes up almost no space and has a low cost, which makes it a popular training equipment. It helps not only to quickly and effectively strengthen the abdominal muscles and make them embossed, but also has a positive effect on other areas.

Here are the muscles involved when working with the wheel:

• The entire abdominal cavity.
• Backs.
• Hands and forearms.
• Hips and legs.
• To a lesser extent the buttocks and chest.

Thanks to the participation of almost all muscle groups, you can pump up and tighten the body in the shortest possible time if you perform workouts constantly at regular intervals. The only drawback of the simulator is that it is quite difficult to work with it, but the result is worth it. The main rule for beginners is not to overdo it with loads in the first session, otherwise you will not be able to fully devote yourself to training the next time.

Due to the active study of all zones, the muscles can be very sore, so the load should be increased gradually. At first glance, it may seem impossible to perform any actions with this device, but do not immediately despair, it will become easier each time.

If you decide to use the wheel to train the press, then try to take into account some recommendations.

1. Start with minimal activity, dress in comfortable clothes and shoes. Barefoot I do not advise to deal with the wheel.
2. You can put something soft under your knees, because they will be your main support during classes.
3. A very important factor is proper breathing, it provides not only oxygen saturation of the blood, but also increases the effectiveness of exercise.
4. Before starting classes, it is imperative to conduct a warm-up workout, this will prevent sprains and reduce muscle soreness.
5. For a person who is not very physically prepared, 10 repetitions at a time will be enough. Over time, the number of approaches will need to be increased, while maintaining common sense, because insufficient loads simply will not bring results, and excessive loads can harm health.

When choosing a wheel with handles, keep in mind that the smaller its diameter, the more difficult it will be to work with it, but also more productive. Trainers with two wheels are more stable and therefore preferable.

It is also better to pay attention to the presence of a groove for the legs, this will expand the possibilities of your workouts. Start working with this projectile resting on your knees, and gradually try to transfer support to your feet. You do not need to roll the simulator forward much, otherwise you may not hold it and just fall.

7 effective exercises

Many users note that after 1.5 months the results become noticeable and very pleasing, some even claim to correct their posture. Young mothers consider this inventory the most effective helper for getting in shape after childbirth. One thing is clear, if you are not lazy - you can very effectively lose weight and gain the coveted cubes on the press, the main thing is not to forget about the daily routine and proper nutrition.