Disc health – exercises for weight loss and vestibular apparatus training

Would you believe it if they tell you that one compact exercise machine weighing 1.1 kg will help you get rid of excess weight and make your waist slim? This is quite possible if you perform exercises on the health disk for weight loss. This rotating metal “pancake” helps not only to lose weight in the waist and lower body, but also trains the vestibular apparatus. After a long time of training, you can go into space with it, but it is better to stay on earth and continue to improve your body.

Features of the simulator

Health disk, health circle, Grace disk - this projectile has many names, but its design is always the same: two fastened metal disks or a metal and a plastic one with edges curved towards each other, which rotate due to steel balls inside. Its diameter is about 30 cm.

The health disk has several modifications:

1. classic metal circle;
2. plastic surface with additional points for foot massage;
3. plastic with expanders;
4. plastic with music and sensors.

The classic disk model is made of two metal plates. Modern versions have a plastic covering interspersed under the feet. They provide an additional foot massage. Also, there is a model with expanders for additional training of arm muscles, as well as with various sensors to track weight loss and calories.

The health disc trainer is quite compact. No additional space is needed to store it - the projectile is placed under the furniture. And it is also easy to transport.

To train with it, you don’t need a lot of space; it is important that the disc and arms bent at the elbows fit. You can use it in the gym, at home and even in the office. In the latter case, this is necessary, given that office employees lead a sedentary lifestyle, which negatively affects their health.

10 minutes of exercise with the exercise machine will help lift your mood and stretch your muscles. A 30-minute workout will help you burn at least 250 calories.

The health disc is used for training for weight loss, as well as for warming up before heavy and intense exercise. Classes are conducted barefoot or wearing thin socks. In a week of exercises on the health disk for weight loss, you can lose up to 1 kg of excess weight. There will be no quick effect from this simulator; you need to be patient and persistent. Changes in your figure will begin a month after daily training. To lose calories faster, you need to make changes to your menu - switch to proper nutrition, fasting days, or choose the right diet.

What it is?

The Grace exercise machine and the health disc are two names for one device for physical training. The simulator consists of two round plates (their diameter, depending on the model, ranges from 25 to 40 cm), which are connected by a bearing. This design allows them to rotate relative to each other. Grace is traditionally called a metal exercise machine, which was popular during the Soviet period. Its disadvantage is the loud sound during exercise. The health disc is a modern version of the circle, made of high-strength plastic. For example, the Torneo health disk. The new generation of waist circles come in bright colors, some of them are equipped with a nubby surface for massaging the feet and a mini-computer for calculating calories burned and playing music.

Benefits and harms

Like all exercise machines, exercises on the health disc have advantages and disadvantages.

Benefit

This exercise machine is designed primarily for slimming your waist. By performing exercises on the health disk for the abdomen, you can lose weight well at the waist. This will happen naturally and gradually. Regular exercises on the Grace disc have a beneficial effect on the entire body:

• training the muscles of the core, buttocks, arms, legs;
• strengthening the back;
• improvement of intestinal function;
• prevention of back and leg diseases;
• development of the vestibular apparatus and coordination of movements;
• getting rid of blood stagnation in the pelvic area and salts in the joints;
• increasing endurance, plasticity and flexibility.

If you purchase a modern health disc for weight loss with additional points on its surface, additional foot massage will occur during exercise. This part of the body is practically not stimulated when exercising with other equipment. Massage of these areas has a beneficial effect on the functioning of internal organs.

Contraindications

Exercises on the health disc are based on body rotation and twisting. Therefore, such activities are contraindicated for the following groups of people:

• with diseases and injuries of the musculoskeletal system;
• with acute diseases of the digestive system, ulcers;
• after surgery on the legs, back or abdomen;
• with a very weak vestibular apparatus;
• with impaired blood circulation in the brain;
• pregnant women.

Pensioners should exercise very carefully on the Grace disc so as not to aggravate the diseases of old age and not to injure the joints.

How to practice with a health disc: general recommendations

The health disk, weight loss exercises with which we will consider below, will bring maximum benefit and effectiveness if you adhere to the following tips:

• Before you begin, make sure that the disk is installed securely enough. It must be placed on a non-slip surface, such as a regular carpet or rubber mat. Otherwise, you may slip and get injured.
• When performing exercises with an abdominal disk for the first time, try to keep your head straight and look in front of you, do not change the direction of your gaze when twisting. Otherwise, out of habit, you may start to feel dizzy. It is also better to first practice near objects that you can grab onto if you do get dizzy. These could be walls, shelves, a table, a chair.
• Any exercise with a gymnastic disc should be based on one rule - maintaining rhythm. Try to keep up the pace no matter how long the session lasts. By keeping the pace constant, you will be able to reach your maximum heart rate, giving your heart a good workout. There is no need to rush into exercises too much. Don't try to do the exercises too quickly. The main thing is to maintain the rhythm.
• About half an hour after training, drink 1-2 glasses of water. This will help activate the heart and increase the effectiveness of exercise.
• It is not necessary to use special sportswear for exercise, but it should be as comfortable as possible, not restrict movement and allow the body to breathe. It is better to stand on the circle without shoes or in comfortable shoes without heels.
• It is better to alternate exercises on a floor-mounted disc machine with other types of activity - warm-up, other exercise equipment. Due to the alternation of classes, results improve and the load on all types of muscles is ensured. Exercises with a disc in combination with stretching, abdominal pumping, and a horizontal bar are especially useful.
• Make sure that you do not perform more than three types of twisting exercises in a row. Otherwise, you can overload your spine with them. It is better to alternate twists with other activities.

Despite the benefits and effectiveness of health disks, in some cases it is not recommended to practice them. Contraindications include spinal injuries, intervertebral hernias, and vertebral shifts. Also refrain from exercising if you have diseases of the stomach, intestines or other abdominal organs. For gynecological diseases, you should consult a specialist. The same applies to high or low blood pressure, balance problems or diseases of the vestibular system. Another obvious contraindication is pregnancy.

Lesson rules on disk

You won’t find a simpler piece of equipment for exercising and losing weight. (exercises with a hoop or on a fitball can compete with it), except that the simplicity of exercises with it seems obvious, but there are some rules that should still be followed when performing a health exercise to lose weight in the abdomen and sides.

1. Training duration is 20-30 minutes daily.
2. 20 minutes before training you need to drink a glass of warm water.
3. The disc must be placed on a flat, non-slip surface.
4. You need to train barefoot or in thin socks.
5. Clothing should not constrain or interfere with movements.
6. In most exercises, rotation of the body occurs only at the waist. Therefore, the head and shoulders should be motionless and not droop.
7. All movements are carried out smoothly. Sudden jerks or turns are prohibited.
8. Turns occur by twisting the upper and lower body in different directions.
9. There should be a chair or other furniture nearby that you can lean on.

For those who are trying their hand at the health disc for the first time, doctors recommend making 5 turns when performing various exercises. More advanced athletes perform up to 10 turns on the disc in one exercise.

Indications and contraindications

Indications:

• overweight;
• obesity, III degrees;
• visceral fat;
• "beer" belly;
• lack of flexibility;
• extra centimeters at the waist and hips;
• fatty sagging on the sides;
• cellulite;
• physical inactivity;
• long-standing and non-serious (!) spinal injuries, scoliosis;
• atrophied abdominal and leg muscles;
• poor vestibular apparatus.

Contraindications:

• chronic diseases;
• pregnancy, lactation;
• circulatory pathologies;
• gynecology;
• hypertension;
• fragility and increased fragility of bones;
• obesity degree IV;
• back diseases, problems with the spine (osteochondrosis, radiculitis);
• If you have implants in your body, you should first consult your doctor.
• exacerbation of gastric diseases.

Be careful! If this is your first time using such a disk, do not take 30-minute programs to perform, which will seem to you like they were developed for astronauts. You need to get used to this simulator gradually, as it actively interacts with the vestibular apparatus. It is recommended to start with 5-minute slow twists, each time increasing the speed and time of exercise.

Set of exercises

Before starting exercises on the health disc for the waist, you need to master the basic body position, which is used as the starting position (IP) in many exercises:

• stand on disk;
• sit down a little;
• bend your elbows and keep them at chest level;
• keep your back straight;
• tighten your abdominal muscles.

We offer the following classes on the health disk for weight loss.

1. Place two chairs next to the disk with their backs facing you. IP, grab your backs with your hands and turn your lower body to the left and to the right.
2. Place the disk next to the wall. IP, lean your hands against the wall. Make turns at the waist alternately to the left and right sides.
3. IP, turn smoothly on a circle, making turns with the upper part of the body to the right and the lower part to the left.
4. IP, make turns on a circle, as in the previous exercise. Add squats and straight leg raises when performing rotations.
5. IP, during a turn on the disc, you can alternate between raising and lowering your arms: the right hand is raised up, the left along the body, change at the next turn.
6. Stand on the floor, arms bent at the elbows in front of you. Hold the disc between your palms with your side facing you. Turn the pussies of the hands in opposite directions.
7. Place the disc on a chair and sit on it with your feet together. Hands raised to chest level. Take small lateral steps with your feet to the left, then to the right. Only the lower part of the body should rotate.
8. This exercise differs from the previous one in that rotations of the upper body in the opposite direction are added.
9. Disk on a chair, sit on it sideways to the back. Hands are on your knees. Having pushed off, you need to “fly” to the opposite edge of the back of the chair. Repeat several such turns in each direction.
10. You need to place two disks side by side on the floor. Become an individual entrepreneur on them. Turn the socks towards each other and return to the IP.
11. Two disks are also used, IP. Both legs turn first to the left, IP, to the right.
12. Get into a plank position, resting your hands on the discs. Turn your palms towards each other, straight, in opposite directions.

If you spend at least 2 minutes doing each of these exercises every day, you can strengthen the muscles of the whole body, make your waist slim, tighten your stomach, arms, buttocks and legs.

When performing exercises, you can also use various hand expanders and dumbbells.

Common mistakes

In pursuit of a slim figure, people often ignore the basic rules for using this or that sports equipment. Grace is no exception. People make a lot of mistakes when using a health disc to lose weight.

The effectiveness of the disc for weight loss

A weight loss disc is effective only if it is used continuously, and proper nutrition is also necessary. Those who exercise for half an hour every day have good success in body shaping and weight loss. Women who regularly train are especially pleased; their reviews indicate that the problem area decreases by 40-50 mm in 2 weeks. According to statistics, 20 minutes of intense exercise burns about 400 kilocalories on a plate.

You can find many examples on the Internet where, while working out at home, women and men achieved amazing results, one of them is in the photo below. Such significant achievements in improving your figure and losing excess weight are a great incentive to buy a health disc and start working on your body.

Photo example of weight loss and figure modeling, before and after regular workouts