Not everyone knows about such an amazing simulator as a press wheel. For the sake of training on it, there is no need to visit the gym, since it can be purchased for the home. For training, you do not need a large space, the main thing is to fit on the floor to your full height.

What is a press wheel, and what is it called correctly?

This simulator looks like dumbbells, on which the “pancakes” are fixed not on the sides, but in the middle of the handle. The wheel rotates, and there can be two or one. In the store, the simulator may be called a trimmer, gymnastic roller or wheel, roller or wheel for the press.

Even such a seemingly elementary simulator did not stop at its originally created form. He acquired several modifications and varieties:

• standard model . It can be equipped with a different number of rollers, but its design is original and practically unchanged.
• Return mechanism model . This is one of the first innovations from the design of the gymnastic roller. It is this return mechanism that reduces the load from the back, helping to return to its original position. Usually, in such a model there are already four wheels, so it is also much more stable.

• Variable load model . Here it is already possible to change the handles of the simulator. Such a modification made it possible to control the loads on their own, which makes it possible to raise their level of strength without changing the entire simulator.
• model with pedals . This video is already more suitable for training the leg muscles. Instead of the usual handles, he has pedals with loops. Loops securely fasten the feet so that they do not slip out during movements.

• Model with expanders . This is the latest invention of fitness geniuses. The roller with tensioners is almost a home workout room. When working with such a model, there will be the most weighted work of the whole body.

What muscles are involved?

When working with the wheel, all muscles are involved simultaneously:

1. Back : Colossal workouts are received by the trapezius muscle and the lumbar group. All vertebral muscles are involved in rolling the roller. The maximum voltage phase is reached at the point when the roller is as far away from the body as possible and the body has to be supported.
2. Breast : these muscles play the role of balancing and are not so strongly involved in the process.
3. Shoulders : the deltoid muscle serves as a rudder and allows you to drive the wheel back and forth. She is loaded so actively, which is surprising, with such a position of the body and hands.
4. Press and sides : the oblique muscles of the press and the rectus muscle complete the flexion and extension of the body. The lateral muscles are tightened, are in maximum tone, which works to improve the silhouette of the body.
5. Legs and gluteal muscles complete the load. The hips and lower legs work in tension. So the legs are also pumped during this work.
6. Muscles of the arms, forearms, shoulders loaded with static stress due to the very position of holding hands, as well as a strong grip on the handles of the projectile - bent or straight.
7. Neck : after training, you will feel that the neck muscles are being worked out perfectly.
8. Rhomboid and serratus muscles can be worked out with the help of individual exercises. In this case, the muscles are loaded along with the main ones, near which they are located.
9. Skeletal and internal deep muscles : the body contains not only those muscles that we see through the skin. In addition to them, there are muscles in the skeleton. They are loaded solely by body weight. And you will not achieve their quality training.
10. joints : you will feel the mobility and their strengthening over time, exercising with the wheel for the press. The miracle of this simulator is that it increases muscle strength. You may not have huge biceps, but the strength will be superior.

Subject to the exercise techniques, the muscle fibers will not only be pumped, but also immediately stretched. This will allow you not to "pump" the press and at the same time burn fat on the stomach well. The tendons will also stretch smoothly, which is necessary when exercising with heavy weights.

Exercises with a press wheel (video)

The coveted ab wheel is already at home, so what to do with it? In fact, for the first time, it is best to go to the trainer so that he picks up the optimal complex. He will evaluate your capabilities, listen to what exactly you want to correct with training. But there are common exercises that are suitable for everyone.

• Knee stretches . You need to kneel down, rest your toes on the floor, take the simulator comfortably in your hands and fix it on the floor. Slowly “move away” from your knees forward. You don't have to go too far right away. It is better to gradually increase the distance. Make sure that the trajectory of movement does not go to the side, otherwise other muscles will be involved.

• With outstretched toes . You take the same starting position of the body, but do not rely on your toes - you need to stretch them or cross your legs in the air, making the main pressure on your knees and hands.

• From the prone position . The wheel is fixed on the floor above the head. Now you need to smoothly pull the simulator towards you. At the same time, the head stretches to the ceiling, and the back bends. Having reached the maximum point, lower yourself to the floor.
• Stretching from top to bottom . You need to sit on your knees so that your toes rest on the floor. Take the roller and slowly lower yourself down, keeping the entire body in tension. With this exercise, you do not need to lie on your stomach, and in order not to get injured, you need to look at the floor, keeping your head at shoulder level:

• From a sitting position . Now you can sit on the floor and stretch your legs. At the same time, do not let go of the roller. Turn in a direction convenient for you and place the simulator there. Now let the hands "move off" in this direction. Naturally, bending your knees is prohibited. Come back. Now let's do it the other way.
• Leg stretch . We continue to sit, only we pull our legs to the body. Step on the simulator with your feet and let your legs smoothly “ride” forward. In this case, the entire body moves behind the knees. Ideally, the chest should constantly touch them. Come back.
• From a standing position, stretching with arms . We get up and spread our legs a little. We take the simulator in our hands and lean with it to the floor. We fix it there and “move off” on our hands as long as possible. The highest level will be if you touch the floor with your chest and can stand back up.

• From a standing position leg stretch . We lower our hands to the floor, we become feet on the handles of the simulator. Now the legs will "move off" from the body and return back.

It is important! Always breathe correctly: when bending, inhale, and when returning to the starting position, exhale. Disturbed oxygen movement will drastically reduce performance.

Don't go too far in the first workouts. Better do the exercise more times. The fact is that 3 times, but with a maximum load, will never give the same fruits as 15 times, but relieved.

The video clip will clearly demonstrate 12 exercises with the press wheel:

In the following video, a fitness trainer will analyze exercises with a gymnastic roller, evaluate the pros and cons:

In our next lessons we will tell you. Do not miss!

Training does not give results in only one case: when a large number of errors are made during the exercise. Read the recommendations carefully and try to perform the exercise with maximum effort, taking into account all the instructions:

• Do not overload your joints by arching your back. When stretching from a lying position, in no case do not arch your spine. Try to put your back like a wheel.
• Start at the lowest speed. Lack of haste will allow you to track the correctness of actions, and reduce the risk of failure.
• While moving the roller across the floor, keep the abdominal muscles in constant tension. In a distant position, with the roller moving away, it is necessary to linger for several counts.
• When doing the exercises, do not kneel on the bare floor - lay a rug, or at least a towel.
• For the beauty and health of the abdomen, exercises must be combined. Combine the roller with the plank and back workout.
• The diagonal movements of the simulator will help to train the oblique and girdle muscles. The technology does not change, only the direction of movement.
• You can not exercise the muscles of the press on the roller with pain in the lower back. The load can lead to unpleasant consequences, up to a hernia.
• The optimal number of repetitions is 7-15 times for 3-4 sets.
• Be sure to make a clear workout plan at home. Diversify your exercises: in addition to training on the simulator, include in the complex standard physical activities to maintain the tone of the whole body, such as push-ups, bench press and squats.

Before you start intensive training on a roller trainer, carefully read the recommendations. Do a good workout first.

It is recommended to start your own diary of success. Such a notebook will help track progress and competently increase the load. List your progress on it. Thus, you can track the points on which you need to work further.

The advantages of such a video are undeniable, because the exercises are designed for people with any degree of training. This also gives you the opportunity to raise your strength and preparedness on your own. In addition, the small size of the trimmer allows you to store it even in a drawer, even in the most inconspicuous corner.