Features and types of press roller, advantages of using a wheel

With the onset of the summer season, many people are thinking about toned abs and defined body muscles. To work out a specific muscle group, it is best to use abdominal rollers. This sports equipment can be used in the gym, during fitness classes or at home. Without it, you cannot achieve significant results in improving the physical performance of your body.

The combinations of exercises are built by specialists taking into account safety and effectiveness. Otherwise, instead of a positive effect, a person may develop a lot of health problems. As a result of an incorrectly constructed chain of exercises, the lower back is tense, and not the transverse abdominal muscle. The simulator allows you to set the correct trajectory of movement. Using the wheel with which the simulator is equipped, large muscle groups, shoulders, arms, legs and torso are trained. With classical exercises, such a muscle group is not involved. The editors of the YaNashla website have prepared for you a rating of the best gymnastic videos for the press for 2021.

What is a simulator?

The gymnastic roller looks like a wheel, in the center of which handles are attached on both sides. The diameter of the wheel is on average 15-20 cm. The larger it is, the less the load on the muscles and the easier the workout. The roller is made of durable plastic. Some models have a rubber coating on the wheel edge for safety and comfort during exercise. For convenience, the handles are covered with soft foam or textured rubber.

Some versions of the rollers are equipped with pedals. They make it possible to add new exercises to the gymnastics complex and work out other muscle groups.

Selection criteria (how to choose)

Which equipment is better to buy to avoid mistakes when choosing:

1. Wheels. The number of wheels is an important selection criterion. For beginner athletes, it is better to purchase two- and three-wheeled ones; it is better to keep balance on them, then the load is distributed more evenly. Single-wheeled ones are suitable for athletes or people who have already used such equipment in the past.
2. Wheel diameter. The lower this indicator, the greater the load on the muscles.
3. Return mechanism. This mechanism makes the exercises much easier, especially for non-professionals. With its help it will be easier to take the starting position.
4. Inventory weight. The greater the weight of the roller itself, the more difficult it will be to perform the exercises.
5. Material of handles and roller. These elements must be made of non-slip material, otherwise the roller will slide across the surface and the handles will rub the skin of your hands.
6. The best manufacturers. It is worth choosing trusted manufacturers who have proven themselves in the market. You can also order from AliExpress, but when purchasing Chinese-made products, you risk purchasing low-quality equipment, which can not only ruin your workouts, but also harm your health. When ordering from China, it is very important to look at the manufacturer and request product quality certificates.
7. Equipment. Some models provide additional stands (mats) for the knees, this will make the activity easier. In terms of price, of course, sets with expanded equipment will cost more, but you won’t have to spend money on buying a rug.

Beneficial effects of wheel training

Exercises with a gymnastic roller are useful not only for the abs. With its help you can work the muscles of the shoulder girdle, back, front surface of the thighs, and gluteal region.

Information!

In total, about 20 muscles are involved during training, including deep stabilizer muscles that are not used during standard everyday loads.

The positive effect of the gymnastic wheel on the body is:

• Strengthening the muscle frame;
• Formation of correct posture;
• Increasing endurance and muscle strength;
• Losing body weight;
• Stimulates metabolism and normalizes energy balance.

The better video of other abdominal exercises

You can pump up your abs not only with the help of a roller, but also during standard workouts in the gym, or when performing special exercises. So does it make sense to use additional inventory? Does it have any advantages over regular ab crunches?

A special study was conducted on 23 athletes. They consistently performed body crunches, regular and on a fitball, exercises on the AB-Roller machine and using an abdominal wheel. The average number of repetitions was 10-15. Electrodes were installed on the subjects' anterior abdominal wall, which recorded indicators of activation and contraction of different muscle fibers.

According to the results of electromyography, it was found that during exercises with an abdominal roller, the rectus and external oblique abdominal muscles contracted more intensely. The remaining exercises caused less activation of the abdominal muscles.

So exercises with a gymnastic wheel can be safely included in your training program. However, you should not neglect other activity options either. Ideally, they can be successfully combined with each other.

Ab rollers

This is a cheap exercise equipment that strengthens muscles, not just the abdomen. The design is simple, the exercises are effective. Many people face difficulties in using the device due to the fact that their abdominal and back muscles are poorly developed. The rectus and oblique muscles contract isometrically, slightly bending the waist under resistance. If waist flexion is absent, the rectus and external oblique muscles will act as stabilizers of the pelvis and waist during hip flexion.

Muscle atlas

Let's look at the muscles that are used when using this video:

1. targeted region – iliopsoas muscle;
2. synergists . This is a large group that includes the longus, pectineus, adductor longus, latissimus, pectoralis major and minor, rear deltoid and rhomboid muscles;
3. stabilizers are the oblique and rectus abdominis, triceps and wrist flexor muscles ;
4. dynamic stabilizers – rectus femoris muscles;
5. antagonist-stabilizers – erector spinae muscles.

When using the simulator correctly, these muscle groups are involved during training. This is a lot of muscle for such a simulator.

Pros of using a roller

The exercise machine is suitable for burning subcutaneous fat . It is useful when used correctly and following a diet. Let's consider what benefits the buyer of this simple device will receive.

1. Strengthens the abdominal muscles . By strengthening the core muscles, a strong muscle corset is created.
2. Approximately 20 muscles are involved in the work .
3. The rectus and oblique abdominal muscles are actively involved - this cannot be achieved with ordinary crunches when training the abs.
4. significantly , posture improves, back pain goes away , and an increase in working weights is achieved when squatting with a barbell.
5. Muscle coordination also , and calorie burning increases during the period without training.

Ab roller: doing exercises

Exercises and contraindications

The selection of exercises with a roller for the press largely depends on the level of training of the athlete and the main goal of the exercise. Performing some gymnastic elements requires good muscle development. It is also worth considering the presence of contraindications to training:

• Spinal injuries;
• Herniated intervertebral discs;
• Pronounced changes in the joints (especially in the knees) - arthrosis of the 3rd degree, acute arthritis;
• Unstable blood pressure;
• Acute infectious disease;
• Dizziness, movement coordination disorders.

A set of exercises for women

As a rule, it is especially important for women that as a result of training they are able to lose extra pounds and “tighten” problem areas. The following gymnastic elements will cope with such tasks:

1. Get on your knees and then sit so that your buttocks touch your heels. Take the wheel by the handles, straighten your elbows. Place the roller on the floor and slowly roll it forward without bending your arms. At this time, the chest and stomach should gradually fall on the hips. Then also smoothly return to the starting position.
2. On your knees, lean on the roller, grasping its handles with straightened arms. Your back should be straight and your arms should be at right angles to the floor. Gradually transfer your body weight onto the machine, rolling forward until your hips and spine are in line. Then slowly roll the roller back and take the original position. Make sure that the movement comes primarily from the abdominals and not from the hip flexors.
3. Sit on the floor with your legs straight out in front. Place the wheel to your left. Holding it with both hands, roll the machine further and further to the left. Then go back and repeat the same on the right side. This exercise will help reduce your waist size and strengthen your obliques.

Exercises for men

For men who want to build muscle mass, a more complex complex is best suited:

1. Spread your feet as wide as possible, lean forward with the roller in your hands. Roll it alternately to the right and then to the left, transferring part of the weight of the body to your hands.
2. Get on your knees, lean on your straight arms with the roller. Make sure that the wheel is located exactly at the level of the shoulder joints, and the spine and back of the thighs are in line. Smoothly roll the wheel forward and back, avoiding contact with the floor. Do not bend your spine and hip joints.
3. Perform an exercise similar to the previous one, but only rely on your toes and not on your knee joints.

Attention!

Be careful when performing the last task: if you do not hold the roller and roll forward too quickly, you may injure your nose when you hit the floor.

Complex for beginners

Performing the listed exercises with a roller machine is not so easy. An untrained person is unlikely to be able to cope with them quickly. For beginners, it is better to simplify the tasks a little:

1. While rolling the roller from your knees, stand about a meter from the wall. This way the simulator will only roll up to the obstacle - it will be easier for you to hold your body and return it to the starting position.
2. Lie face down. Place your straight arms with the roller clamped in them on the floor above your head. Press the wheel and roll it towards you, lifting your body. Try not to arch your lower back too much and keep your hips off the floor. Then return the wheel to the starting position and lie down on the floor again.
3. Stand with your feet slightly wider than shoulder-width apart. Bend over and roll the machine forward with straight arms, gradually transferring your weight onto it. Stop when it becomes difficult to move forward. In the future, the task can be complicated by rolling the roller in different directions.

Comparison of the video with other types of training

Many people use straight body crunches for the abs, but when performing this exercise, the torso lifts off the floor, contracting the rectus abdominis muscle and reducing the distance between the hips and ribs.

If you use a roller, then this muscle contracts statically, isometrically, which occurs throughout the entire range of motion. As the wheel gets closer, the rectus abdominis muscles will contract, which will lead to a decrease in the distance between the ribs and hips.

The most effective workouts for working out the abs are those that involve minimal extraneous muscles. Engaging the hip flexors reduces the effectiveness of the exercise. When performing a straight back crunch, the hip flexors remain in the same position and are engaged because the knee is bent.

When ab roller exercises are performed, the angle at the hip increases and decreases, and the abs receive additional assistance from the flexors. Crunches are an isolated exercise, while the roller is a complex exercise. These types of exercises solve different problems. Lifting the torso is a targeted workout of the abdominal muscles, and the simulator develops and creates a muscular corset. But the most effective option is to combine these types of exercises.

Ab roller and plank

These exercises are similar because the abs are contracted isometrically. The muscles work to maintain the spine in a static position. When a person sits and stands, they tense isometrically to maintain an even posture. This is why it is important to train isometric strength, as it is beneficial for the spine, which will remain in the correct position much longer with training.

Isometric exercises are important for barbell work (such as squats), so these muscles should be trained to prevent strain on the spine.

To develop abdominal muscles, and not just gain cubes on it, you need to use a plank and a roller.

Effective training with a roller: trainer's advice

During classes, follow the recommendations of professional trainers:

• Before starting the lesson itself, do a short warm-up in the form of walking in place, squats, swinging your limbs, and light stretching;
• Place a special mat under your knees that will soften pressure and absorb movement;
• Make sure that the machine moves by rotating the wheel and not by sliding the mat;
• Move slowly, avoid sudden jerks and jolts. This way the muscles will receive a more even load, reducing the risk of injury;
• During maximum muscle tension, lock in this position for a few seconds - this is a good stretch;
• Make sure that your technique does not suffer. To do this, practice in front of a mirror or with an instructor, especially at first;
• Repeat each exercise 10-15 times, do 3 approaches. However, it is better to increase the load gradually. For beginners, 5 repetitions will be enough. The optimal training frequency is 3 times a week;
• Choose a suitable sports video for your workout.

Important!

If you experience pain in your back, chest or stomach, stop training. If the pain persists or worsens, consult a doctor.

Set of exercises

Below is a set of exercises that is suitable for people who are just starting to exercise with such a device. Each of them requires from 1 to 3 approaches, depending on sensations and fatigue; during each approach, an average of 10-13 repetitions are performed.

The technique is described below:

1. You need to kneel down and take the device by the handles, placing it in front of you. By moving your arms forward, you need to roll it as far as possible away from you. During execution, it is necessary to monitor the condition of the lower back; it should not bend too much. Next, you need to make movements, rolling the roller towards you and away from you.
2. The handles must be securely fixed in the palms, after which you need to straighten your arms : the main points of support are the toes and the gymnastic roller itself, the back must remain straight. It is necessary to raise one leg, while keeping it straight, and then return to the starting position.
3. To perform an exercise called “Folding Knife,” you will need to grab the handles of the device with your feet, and position yourself face down, placing your palms on the floor. By pulling your knees towards you, you need to bring the wheel closer to you, and then return it back, by analogy as it was with your hands.
4. To perform push-ups with a gymnastic wheel, you need to take the same starting position as for the Jackknife. Bending your arms at the elbow joints, you need to start doing push-ups, bringing your chest closer to the floor surface, but without removing your legs from the device.
5. To perform the exercise, which is called "Pika" , you need to take the same position with your feet on the roller. You must try to keep them straight and at the same time lift your pelvis up, taking the shape of a peak, and then return to the starting position.
6. You must again take the same position with your feet on the wheel , after which you try to fix the device and not move it, but begin to move in a circle, moving your hands. It will be enough to complete the route in a semicircle for one full approach to count.
7. To perform the last exercise, you will need to lie on your back , place your feet with your heels on the handle of a gymnastic roller, and extend your arms along your body. Thanks to the lifting of the pelvis, the legs will move the device closer to the body, and returning to the starting position will roll it back into place.

What types of videos are there?

In large sports equipment stores you will come across a wide selection of abdominal rollers. They differ in size, wheel width, material, and additional functions.

The simulator may consist entirely of plastic or have a rubberized coating. The latter is more convenient, since rubber reduces the likelihood of the wheel slipping and causing injury.

The wheel width is also variable. Some models are equipped with two wheels located next to each other to give the projectile greater stability.

Of interest are products with pedals instead of handles and fixing loops for the legs. They allow you to roll with your feet. Rollers with an offset center are convenient for performing side rolling.

In the sports environment, models with auxiliary elements are also popular: expanders, a return mechanism or resistance.

All options for gymnastic rollers have their advantages, you just need to choose the right machine.

Where to buy (tips for purchasing)

Buying such equipment is not difficult; they are sold both in regular sports stores and in online stores. Compare the functionality of the offered models and choose the one that suits you. You can order online on the website, an online consultant will select the model you need, tell you what types are currently on sale, and which company is best to purchase.

In the article, we analyzed the popular models of ab rollers, what types and types of rollers there are, how much each model costs, the main advantages and disadvantages of each of them. Before purchasing such a simulator, if you have a medical condition, it is better to consult your doctor about the presence of contraindications. He can also tell you where to start and which exercises will be most effective for you.

The right choice of gymnastic rollers

To make the right choice, assess your fitness level and determine your main training goals. And of course, don’t forget about safety and comfort.

1. Models with handles covered with rubber or foam are more comfortable. They will not slip out of your hands at the most crucial moment and will not rub calluses.
2. For the same reason, it is better to opt for a rubberized embossed wheel, which will definitely roll and not slide on the floor.
3. If there are fasteners, they must be checked for strength.
4. It will be easier for a beginning athlete to train with a wide single or double wheel of large diameter - at least 20 cm.
5. A simulator with a return mechanism will also simplify the task - it will reduce the load on the muscles.
6. Experienced athletes will benefit from rolling a roller with expanders, with a shifted center of gravity or a resistance mechanism. They require more tension and pump more muscles.
7. A wheel with pedals will also help diversify your activities, but beginners can also use it - you just need to start with simpler leg rolling exercises.

The gymnastic roller is used not only in sports, but also in therapeutic exercises. For example, when there is curvature of the spine, it strengthens the muscle corset and corrects posture, and when peripheral nerves are damaged, it partially restores their function. However, if you have any diseases of the musculoskeletal system or the cardiovascular system, you should consult a doctor before starting classes.

Ab roller: reviews

Many people have tried this type of simulator and share their impressions through reviews:

I would like to note right away that if you are new to training, it is better to start with simple exercises without a roller, since the load is significant. It is because of this that the video is perfect for those who want to add extra stress to themselves during training. I would like to note that when training with a roller, not only the abdominal muscles are involved, but also the legs, forearms and back. After the first workout, everything will hurt, but there’s no getting around it. Oh, by the way, be careful the first time, because it is quite possible to hit your nose on the floor.

Evgeniya

I bought an Adidas video. It is very convenient to train, the material is of high quality, the load on the body is felt immediately during the first lesson.

Andrey

Reviews speak of the effectiveness of the simulator.

The benefits and harms of a gymnastic roller

Personally, I don’t see any harm. One benefit. Working with such a simulator is a pleasure. It is compact, allowing you to practice at home. You can easily carry it. Efficiency. Low cost.

Experts call the gymnastic roller the most effective of the home exercises for drawing the relief of the abdomen. The abdominal flexors and extensors are subject to enormous stress. The upper body works the arms and shoulders, but even more so the pectoral and back muscles. Below, the buttocks, hamstrings and quadriceps (one of the most problematic areas) are actively improved.

The video is often recommended by doctors. It is ideal for strengthening and pumping muscles, as well as for prevention or rehabilitation. Exercises with a roller do not compress blood vessels. Therefore, the roller is suitable even for hypertensive patients. The main thing is not to hold your breath when doing exercises. Professor Seluyanov's method.

If there is an intervertebral hernia, then start with support on your knees, carefully and with a small stretching amplitude. Do not be afraid. Control your movements and strengthen your back. A warm-up is definitely needed. In the end, all this will give a good result. As a result, blood circulation and nutrition of the vertebrae are improved, and the muscles and ligaments of the spinal column are strengthened.

The disadvantage is that performing exercises with a gymnastic wheel requires good physical preparation. Therefore, training with this apparatus causes difficulties for beginners. You can lose your balance while performing the exercise and tip the roller to one side. It is also possible to overstrain the muscles in order to prevent a fall. But this problem occurs due to muscle weakness, and not because of the roller.