In this article, I will tell you about cool (mega-effective) exercises for the press with a roller (wheel), thanks to which you can get a relief flat tummy / hard “cubes” on your stomach.

To perform this exercise, you will need special equipment - gymnastic roller (wheel), you can see how it may look above (in the photo), but know: this is one of the many types (designs), in fact, they are a shitty cloud, but the essence of this does not change ????

And in principle, the exercise can also be performed with a barbell)) (would be willing):

- In the male version (clickable photo):

- In the female version (clickable photo):

When performing this exercise, in addition to actively engaging the rectus abdominis muscle (abs), the hand, forearm, biceps, triceps, shoulders, back muscles, oblique abdominal muscles are involved, and when performing the exercise while standing, even leg muscles are involved. Impressive, isn't it?

And considering also the fact that:

• The roller (wheel) for the press - "crap" is relatively cheap, which can easily be purchased at any sports store, without any problems ...
• The “simulator” itself is multifunctional, but at the same time it does not take up any space at all (5 times less than a vacuum cleaner), so it can easily be used at home.

… makes it a well-deserved (for some, indispensable), worthy of attention, equipment.

Press exercises with a roller: execution technique

Exercise can be done as sitting(light version, for beginners and intermediate level), and standing(complicated version, for advanced). Consider the option of sitting, but in terms of technique, there is no difference between sitting and standing ... that and in general, the technique for performing this exercise is simple as a door ...

1 / We take the wheel (roller) in our hands and settle down on the floor in the “standing on all fours” position. By the way, be sure to put something comfortable under your knees (a rug, for example) so that there is no pain and does not slip.

2 / Next, place the wheel on almost outstretched arms (slightly bent at the elbows so as not to injure the elbows) strictly under your shoulders, and fix in this position. This position (by the way) is the starting point. See illustrative explanatory fig. below:

3 / From the starting position, while inhaling, start rolling the roller forward until your body is almost horizontal (but don’t touch the floor with your body, that’s the whole point):