What effect does exercise with a wheel give? Ab wheel - how to train with it correctly. Sports wheel for the press: what is it?

The gymnastic wheel is a very effective sports equipment, despite its simplicity. This simulator has practically no competitors in helping to strengthen the abs, because it is suitable for unprepared beginners, and the results appear very quickly.

Wheel advantages:

Thanks to its small dimensions, it can easily be used in the most cramped apartment.
Its cost is very low, regular abdominal exercises using it are no less effective than expensive bulky exercise machines.

The disadvantages of the wheel are very minor compared to the advantages. Some people find it almost impossible to practice without good preparation. The first workout may indeed seem too difficult for a beginner, but by the second you will feel that you have become better in control of your body, and every movement will be easier.

Muscles worked

This simulator gives maximum effect on, but not only on them. You will feel maximum tension in the back muscles, which are interconnected with the abs, which is why trainers recommend training them at the same time. The muscles of the legs and arms get a workout.

The overall effect ensures that the whole body is slim and attractive after some time of regular exercise. Women notice that the muscles of the buttocks are more elastic and tightened. Daily or every other day exercises will give noticeable results after 4-6 weeks.

How to practice

Clothes should be loose so that movement is not constrained. Put your hair in a ponytail and lay a soft rug on the floor - maybe even a simple blanket if you don’t have a special fitness rug at hand. Preliminary warm-up before doing abdominal exercises is mandatory. Aerobic training will strengthen your muscles and they will be ready for more intense exercise.

The rhythm of breathing is very important and must be monitored constantly. You need to bend over while inhaling, and when returning, the air should be released as much as possible from the lungs. The number of repetitions is 10-15 times for each exercise. If after some time it seems to you that the loads have become insufficient, the number of repetitions can be increased.

If the exercise wheel has a very small diameter, it will be more difficult to exercise on it than with a larger diameter.

Exercises with a simulator

The following abdominal exercises will make you leaner in just a month.

Exercise 1

While kneeling, hold the machine in front of you.
Move forward and backward slowly, bending your body as much as possible.

Exercise 2

Lying on your stomach, reach forward for the wheel, which moves with outstretched arms.
When returning, pull the machine back with outstretched arms and transfer the entire load to it.
Bend over, keeping your feet firmly pressed to the floor.
Repeat after a short break.

Exercise 3

Stand with your feet shoulder-width apart.
Bend over with your whole body, place the roller on the floor and roll it until your chest touches the floor.
At the highest point, hold for a few seconds and slowly straighten up.

Exercise 4

Get on your knees and hold on to the handles of the apparatus.
Lower your body, feeling your abs tense, moving the wheel forward to its maximum possible position.
Hold for 30 seconds and slowly rise up.

While you hold the top position, your muscles receive maximum load, and your abs are exposed to a very strong impact.

Exercise 5

Feet on the handles of the simulator, the body is tilted, hands rest on the floor surface.
The roller should be located as close to your hands as possible.
Gradually the roller moves back and returns to the hands.

The distance between the roller and your palms depends on how flexible and prepared you are; gradually the maximum distance will increase.
Such abdominal exercises also train the thigh muscles, calf muscles, and develop flexibility.

Exercise 6

Place your palms in a plane parallel to your shoulders and place your feet on the sports wheel.
Roll the roller towards your palms, bending your knees.
Try to bring your knees to your chest.

This is a variation of the previous exercise; it affects not only the abs, but also the thigh muscles.

Exercise 7

Lie on your back with your feet on the handles of the roller.
Cross your arms behind your head without locking them together.
Raise your body as you would for a normal sit-up.
Hold the roller to prevent it from rolling forward.
Raise your body as high as possible, your back remains straight and does not bend in the chest area.

The presented abdominal exercises will help you achieve a flat stomach without additional stress within a month and a half. In order not to harm your own health and not to overdo it with physical activity, listen to the following recommendations.

To lose weight and give your figure the desired contours, today there is a whole arsenal of a wide variety of sports equipment. Moreover, the convenient thing is that many of these useful shells can be used at home. This article is dedicated to a favorite training device for many: the ab wheel. We will touch on the benefits of the roller, the basic rules of training and the most effective exercises on the wheel for the press.

Strong abdominal muscles have a positive effect on posture, good internal organ function, and performance in most sports. With insufficient mobility, the abdominal muscles quickly become flabby and fat is deposited in them. It can be most effectively eliminated by strengthening the abdominal muscles with regular exercise. One of the most effective equipment for achieving this goal is the abdominal wheel.

What is an ab wheel?

The press wheel is a roller equipped with two handles. The impact on the abdominal muscles is exerted by the rotating wheel itself, and the second part of the sports equipment is intended, as you probably already guessed, to fix the exercise machine with your hands. This device has several names. In addition to the wheel and abdominal roller mentioned above, people use terms such as “gymnastic roller” and “gymnastic wheel” to refer to the device. In order to give the sports equipment greater and better stability during the training process, some devices are equipped with not one, but two rollers. In general, the configuration of a particular device depends on its model and, of course, on the cost.

Advantages and disadvantages of the video

Why you should choose a gymnastic wheel to pump up your abs

The ab wheel has a lot of advantages over other members of the family of exercise machines. Firstly, the gymnastic roller is very compact, which means that it will not take up much space even in an ordinary, albeit small, apartment. Secondly, using an abdominal wheel for weight loss and figure correction will not cause any particular difficulties even for a novice athlete. Thirdly, sports equipment is quite inexpensive, especially in comparison with the price of other exercise equipment. At the same time, exercises with an abdominal wheel are no less effective than training using devices that many cannot afford.

What beginners should pay attention to

Among the disadvantages of the ab wheel, it is worth drawing your attention to the rather high complexity of the first lessons for beginners. At least for a considerable number of beginners, initial training really seems incredibly difficult. But, as they get used to the abdominal wheel, in the name of the beauty of the figure, their opinion changes radically after a few days, maximum a week.

In addition, the ab wheel has contraindications: cardiovascular diseases and problems with the spine.

Training rules

Ab exercises with a wheel must be performed with the obligatory observance of some very important principles. Now we will get to know them.

When training with an abdominal wheel, dress in comfortable, moderately loose clothing that does not cause difficulties in movement. If you have long hair, you should collect it in such a way that it does not block your view or interfere with your workout at all.

To perform exercises with the abdominal wheel, it is very desirable to have a special soft mat, which must be laid on the floor where the exercises will take place.
To ensure that fatigue comes to you as late as possible, breathe correctly during training, that is, through your nose. In addition, inhalations should be made while bending, and air should be exhaled from the lungs when the body returns to its original position. As a result, the blood will be enriched with oxygen, and the effectiveness of exercises performed with the roller will increase significantly.
Under no circumstances should you immediately begin activities that are directly related to the use of sports equipment. A preliminary warm-up of 5-10 minutes is required, the purpose of which is to warm up the muscles, prepare the body as a whole for more complex main training and reduce the risk of injury.
If you are a beginner, perform each exercise no more than 8 repetitions in a row. This is at first, and after 3-4 initial sessions you can gradually increase the load to 12-15. The number of approaches is 2-3. The main thing is not to overdo it.

Exercises with an abdominal wheel with emphasis on the feet are most effective. However, during introductory classes, do not try to use this method right away - for now, focusing on your knees is enough.
While moving the roller, try to tense your abdominal muscles as much as possible, and roll the roller itself slowly. A standard workout includes rolling a gymnastic wheel forward and backward; as classes become more difficult, it is recommended to also introduce diagonal rolls.

What is the use of the video?

It is clear that sports activities involving a gymnastic wheel help fight excess weight. But what are the specific effects of wheel exercises for abs?

By exercising with the simulator, posture is corrected to some extent, pain in the back and lower back disappears, coordination of movements improves, and endurance increases. Of course, the metabolic rate increases.

Roller skating helps improve the process of burning calories in those moments when you are not exercising.

What muscles are involved when using an ab wheel?

Thanks to training with an abdominal wheel, not only the abdominal muscles themselves work, but also many others. Experts claim that training with a wheel affects more than two dozen muscles at the same time. The ab wheel helps strengthen the muscles of the abdomen, arms, back and even legs. People who want to build muscle mass can do this with an ab roller.

Exercises

So, we come to the most interesting and important thing - exercises on the abdominal wheel.

Get down on your knees. Place the roller in front of your feet. Now focus on it with your hands and roll forward and backward. Movements should be as smooth as possible, with the body tilted forward as much as possible. After performing this technique, you must return to the original position.
Sit on the floor. Let the press wheel be on your right. Place your palms on it and, placing emphasis on the sports equipment, roll the latter away from you. In this case, the body bends, but the lower limbs must remain straight. Return to the original position and perform this technique so that the machine is placed to your left.

This exercise is performed by initially taking a “standing” position. Place your feet shoulder-width apart. Place the roller slightly in front of you. Bend over and, resting your hands on the roller, roll it forward. Perform this movement until your chest meets the floor surface. Record this state for 2-3 seconds. Take your starting position.
Sit on the floor. Bend your knees. The handles of the gymnastic wheel should be under your feet. Perform rolls using your legs. Returning to the starting position should be slow.
This technique is performed while lying on the floor. Your task is to stretch forward with outstretched arms using a gymnastic wheel by pulling the roller towards you. In this case, the load must be transferred to the sports equipment as much as possible. Don't lift your feet off the floor.

Sooner or later, many people come to play sports - usually only at an amateur level. Some people want to restore their former shape after several years of a passive lifestyle, some want to return to their pre-pregnancy volumes, and some people dream about six-pack abs at night. The reasons are completely different for everyone, but the solution for them is the same - you need to start doing physical activity.

As a rule, after making a decision, any person goes to a nearby gym, buys an annual subscription, a new uniform, sneakers, sports underwear and a bunch of other fitness gadgets. The fuse runs out after about a month and a half, the new uniform is gathering dust somewhere in the depths of the closet, and the annual subscription was purchased in vain. Sounds familiar, doesn't it?

But you can approach it from the other side by reducing costs and starting to study at home. To get started, you don’t need a lot of equipment - just a couple of dumbbells and a gymnastic wheel. If working with dumbbells is familiar and understandable, then the gymnastic wheel is worth understanding.

What is a gymnastics wheel and who can use it?

This small exercise machine is designed to strengthen the abdominal muscles and create the notorious “cubes”. In addition, when working with a wheel (or roller, as it is also called), the muscles of the arms, buttocks and thighs are strained. Thus, you get an almost uniform load on different types of muscles, which makes it possible to maintain your body in good shape.

It is necessary to start the lesson with the equipment of the workplace - in order for there to be an effect, the exercises should be carried out in clothes that do not hinder movement and on a soft rug or blanket. It is also recommended to do a short warm-up before starting to use the machine.

Basic exercises

The basic set of exercises with a gymnastic wheel for a beginner is quite simple: there are several types of starting positions - kneeling, sitting on the floor. Let's take a closer look at each starting position and the exercises that can be done from this perspective.

The simplest from a technical point of view and at the same time one of the most difficult to perform is bending forward from a “kneeling” position. With both hands, you lean on the handles of the wheel and smoothly tilt your body forward to the maximum. This exercise perfectly works the abs and upper thighs.
The second most difficult exercise is with the starting position “sitting on the floor”. To do this, you need to sit down on the flooring, straighten your legs, and place the gymnastic roller on your right side. Having turned the body towards the right, you need to grab the handles of the wheel and move it as far to the right as possible. Repeat the same for the left side.

The abdominal exercise wheel is a very simple, but at the same time highly effective exercise machine. Its main purpose is to strengthen the press. This device has practically no competitors, as it gives maximum load on the abdominal muscles. Even a beginner can perform exercises with an abdominal wheel, and the results will appear in a fairly short time.

Advantages and disadvantages of a sports wheel

In fact, this wheel is so small for an exercise machine that you can easily exercise with it even in a cramped apartment.

Another compelling argument in favor of purchasing a sports ab wheel is its cost. This device is very inexpensive, but is in no way inferior in efficiency.

Like any other sports equipment, the wheel has its drawbacks, although in comparison with the result obtained, they are completely insignificant. For some, it may seem that it is almost impossible to perform exercises on this simulator without preparation. In fact, the training will be quite difficult, but each time, as you get used to the loads, the exercises will become easier and easier. Moreover, as you approach your dream of beautiful abs, you yourself will want to carry out even overwhelming loads.

Which muscles bear the load?

The ab wheel can work more than just your abdominal muscles. By exercising with this apparatus, you will be able to feel that it also affects other muscles of the body.

The greatest tension falls on the abdominal and back muscles. As you know, these muscle groups are closely interconnected, so it is very important to work this area in parallel. This approach will make it possible to achieve maximum results.

In addition, when exercising with a wheel, the load is also distributed on the muscles of the arms and legs - although it is small, it is still there. This effect will be quite enough to make the whole body look more attractive and slender over time. Some girls note that such exercises even affect the muscles of the buttocks. They become toned and elastic.

It’s very nice that the abdominal sports wheel works quickly and effectively. To see obvious results in about 1-1.5 months, it is enough to exercise every day or at least 4-5 times a week.

How to pump a press wheel correctly

Before starting classes, dress in clothes that do not restrict movement. To keep your hair out of your face, gather it in a ponytail at the back of your head. Lay something soft on the floor - it can be a special rubber mat or a regular blanket.

Before performing ab wheel exercises, be sure to warm up. In this case, aerobic exercises will perfectly warm up the muscles, preparing them for active training.

A prerequisite is maintaining the correct breathing rhythm. When the torso bends, inhale, returning to the starting position, exhale as much air as possible. Each exercise must be repeated 10-15 times. After some time, these loads may seem easy to you, which means you can gradually increase the number of approaches.

It is also worth noting that the smaller the diameter of the abdominal wheel, the more difficult it will be to perform the exercise.

Ab exercises with a sports wheel

This set of exercises will help you pump up your abs with a wheel in a short time:

get on your knees and place the ab wheel in front of you. Lean your hands on it and try to move smoothly back and forth. Lean your body forward as much as possible, then return to the starting position.
Lie on your stomach and with your arms outstretched, use the wheel to reach forward. Transfer the load to the projectile and, without bending your arms, pull it towards you. Keep your legs straight and bend over. After a break, repeat.
sit on the floor and straighten your legs. Place the wheel to your right. By pressing down on it with your hands and bending your body, roll it as far as you can. Return to IP. Perform the same movements on the left side. Don't forget that you can't bend your legs.
stay on the floor, but bend your knees. Place the handles of the wheel under your feet and start rolling it using your legs. The farther the projectile moves, the more your body should lean (chest touches knees). Slowly return to the IP. Take a break for a couple of seconds and continue.
stand straight, feet shoulder-width apart. Then lean your body down, as if placing a wheel on the floor. Press down and roll the barbell forward until your chest touches the floor. Stop at the end point for a couple of seconds and return to the IP.

Ab wheel exercises video

That’s all, you’ve learned how to pump up your abs with a wheel; all that’s left is just one small thing – to find the strength to start exercising. Be healthy and beautiful! We remind you that exercises with an abdominal wheel are not recommended if you have diseases of the cardiovascular system or problems with the spine.

The roller allows you to work out the muscles of not only the abdomen, but also the back, chest, arms and legs at home. Many exercises with press wheel may not be easy for inexperienced athletes at first: a muscle base is needed to support the weight of the entire body. However, over time you will get used to it and improve your figure.

Features of abdominal roller exercises for beginners

An alternative sports equipment for beginner athletes will be a gymnastic ball.
Watch your breathing.
An incomplete range of motion promotes effective muscle training and eliminates the possibility of pain.
Control the trajectory of the wheel.
Fix your position for a few seconds when you feel maximum muscle tension.

Ab wheel exercises for men

Training your abdominal muscles will become more effective if you use a wheel in your exercises. Next, we will tell you how to use an ab roller correctly, what muscles work, and whether such exercises are beneficial and effective. You can learn how to roll a wheel correctly from the video below.

By combining the roller with a gradual increase in the weight of the equipment, you will perform effective work aimed at increasing muscle mass throughout the body.

Ab workout with wheel for men