A firm press and a beautiful athletic body is the dream of all men and women, which can be realized without leaving home. To do this, it is enough to purchase such a sports equipment as a roller.

Performing daily exercises with a roller, you can achieve an incredible result, while not spending a lot of money. What does this projectile look like and how to use it?

Exercises with a roller help guys and girls not only pump up the press, but also strengthen the muscles of the back, chest, arms and legs.

There are several varieties of this sports equipment, each of them helps to achieve a certain result.

Comparison table of types of rollers:

Appearance	roller model	Peculiarities
	Wheel with plastic or rubber grips on the sides.
	with double wheel	The model is more stable when performing exercises, allows you to better keep your balance.
	With return mechanism	Designed for beginners, as it helps to facilitate physical exertion when working with a projectile.
	Off center	Designed for advanced users, increases the level of stress on the muscles.
	with pedals	Required to perform exercises that strengthen the muscles of the legs.
	Tensioner trimmer	It comes in two versions: with a double wheel or a trimmer wheel in each hand. With this projectile, you can perform complex exercises with increased load due to cable tension.

Depending on the physical form and the level of desired loads, one or another type of roller is selected.

What muscles work during roller exercises?

Main muscles involved

When using the roller, the abdominal muscles swing most of all, they become toned and elastic, excess fat is removed. Further, the muscles of the back, lower back, chest, gluteal muscles, and biceps of the thighs lend themselves to the load.

Strong back muscles are not everything. During training, the legs and arms swing. In general, the whole body looks athletic and toned. Training with a roller helps to remove extra pounds and fat from a man.

There are many exercises with a roller that are aimed at training various muscle groups.

Important! With such a back disease as osteochondrosis, it is worth abandoning training with a roller.

A set of exercises

There are such types of exercises:

• Roller skating forward on your knees. This is an exercise for the press. Kneeling, holding the handles of the roller, slowly roll it forward at arm's length, and then return to the starting position. Recommended for men with a beer tummy, relatively easy to perform, but effective;
• Skating the roller to the side while kneeling. Exercise for the oblique muscles of the press, performed similarly to the first option, only the roller rolls to the side;

  

  Roller skating forward kneeling

• I'm on one knee. Exercise gives an increase in the load on the legs and arms. We put one leg on the knee, take the second to the side, roll the roller forward;
• Standing on one knee with rollbacks to the side. We make a ledge forward, while the leg is bent at the knee, we put the other leg on the knee from behind. We make kickbacks to the side to the maximum length;

  

  Roller skating forward on one knee

• Half-standing point-blank. We kneel, take the second leg back and rest against the wall. Holding on to the roller, roll it back and forth, while the knee should not touch the floor. The center of gravity moves to the roller;
• From a standing position. Having taken the emphasis while standing, the rollback is done to the maximum length. In this exercise, you can use different modifications of the rollers;
• From a standing position with rollbacks to the side. The emphasis is similar to the previous exercise, rollbacks are done alternately to the side, with one hand rolled back to the side, the other is bent at the elbow holding the roller. This exercise uses two rollers with double wheels;

  

Training should last at least 15 minutes, all exercises are performed alternately at least 10 times.

Beginner Tips:

1. When choosing a roller, be guided by the level of your sports training, a roller with a return mechanism is suitable for beginners, for professionals - with a displaced center. To increase the variety of exercises, choose a roller with pedals.
2. Do not immediately give heavy loads, as severe muscle pain may appear. It is necessary to increase the intensity of the loads gradually.
3. To start the exercise, you need to perform 10 times in 3 sets. This allows the muscles to get used to the loads. Beginners are advised to do exercises on their knees to the floor.
4. Schedule exercises with a roller, diluting it with squats, pull-ups to enhance the effect.
5. When performing the first two exercises presented, the back must be kept in a hill.

Regular exercises with a roller will help men and girls not only find a toned body, but also improve their body. Indeed, when muscles are strengthened, the work of internal organs improves, posture becomes straight, which helps to avoid back problems and curvature of the spine, especially when lifting weights. Just 15 minutes of training a day for three months will give a tangible result.

Video demonstration of exercises with a roller

The video shows different options for exercises with a video, voice acting in English, but this does not interfere with understanding the process.

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