Having perfect abs is the dream of every self-respecting woman.women themselves. And even if it is not the so-called "cubes", but you want to have abs that are not flabby. This issue becomes especially pressing after winter. But it is not always possible to go to a fitness club. As a result, women would like to pump up their abs at home. But how to do this at home? Following the advice of friends, many women tried to exercise using various videos. And as often happens in such cases, not seeing a quick result, they quit training. It is no secret that thin people have clearly defined abdominal muscles, although they have not even tried to pump them up. How can this phenomenon be explained? The fact is that a beautiful abs is given by a low amount of subcutaneous fat, and not by heavy exercises. So, what from all that has been said should you take into account? In order to have a beautiful abs, diet comes first, and then abdominal exercises. And again we came to abdominal exercises. If you do not have the opportunity or desire to go to the gym, but you want to have a beautiful abs, then what should you do in this case?
Roller for the press - a panacea for strong muscles
There are a huge variety of exercises forabdominal muscle training: with and without equipment. One of the most common and simple equipment for training the abdominal muscles is a gymnastic roller. It provides a good strength load, is compact and takes up little space in the apartment. Exercises with a roller can be done anywhere. The main condition for this is the availability of space. The effect will be noticeable after a week of training. Before you start exercising with a roller, you should know that they have their advantages and disadvantages. The main advantage of these exercises is the work of all the abdominal muscles and not only ... In addition to the abdominal muscles, the deltoid muscles, arm muscles, back extensors and oblique abdominal muscles work. One of the disadvantages is that if you are not trained, the roller can be dangerous for you, as it gives a strong load on the lumbar muscles. If you want to have the body of your dreams, then you will go for some deprivations and restrictions. Reviews of the results of training exercises with a gymnastic roller are available on the Internet. Have you decided? Then go to the store for a roller. It is relatively inexpensive, so it won’t put a hole in your budget.
What he really is?
This is the simplest small-sized exercise machine thatallows you to train not only the abdominal muscles, but also the arms, legs, hips, back and shoulder girdle. Naturally, pumping up the press without any devices will be the most ideal option, which does not require solving the problems with purchasing exercise machines and studying the principle of their operation. But, as practice has shown, the roller makes exercises for pumping up the abdominal muscles more effective. Before you start training with the roller, you should familiarize yourself with its design. It is so simple that you just want to call its inventor a genius. So, they put a wheel on the axle and handed it to an athlete who wants to have beautiful, embossed muscles. Oddly enough, but the level of efficiency of this simple exercise machine can compete with the most serious and complex ones. Over time, the design of the roller for the press has undergone changes for the better. Now on the shelves of specialized sports stores you can find models with one or two rubber wheels and handles, which allows you to reduce the noise level when moving and eliminate trauma to the skin of the hands. No one argues that exercises with a roller are not so easy, but the awareness of the future result alone should bring pleasure from working with this exercise machine.
How to work with the video?
Training with a roller will be especially usefulfor those women who want to get back into shape after pregnancy. But it takes a lot of work and the effect of these exercises is much greater than from any other exercises with home equipment. The main thing is to do the exercises with a gymnastic roller correctly. What muscles are they aimed at? And this action is truly universal. When working in the upper body, the arms and shoulders are involved, but the greatest load goes to the chest muscles and back muscles. The middle part of the muscle groups also receives a colossal load - these are the flexors - extensors of the press, lower back, hamstrings and quadriceps - i.e. the notorious problem areas. But this exercise is quite difficult to do. When doing exercises with a gymnastic roller, proper breathing is of great importance: bend the body - inhale, straighten - exhale. Each exercise is repeated 10-15 times. You can do abdominal exercises with a roller from a kneeling position, lying on the floor, or standing on your feet. To make it easier to do abdominal exercises, you need to buy a gymnastic mat. There are few abdominal exercises. However, they are enough to train your abdominal muscles. The main condition for achieving success is regularity and persistence during training. At first, your muscles will undoubtedly hurt, but it is not advisable to stop exercising, you just need to do the exercises every day. Over time, the muscle pain will go away.
Extension with a roller for the press on the knees
The starting position for this exercise is -kneeling position. Place the gymnastic roller on the floor in front of you. Straighten your arms and lean on the roller wheel. While moving it forward, simultaneously lower your torso until your chest touches your thighs. Finish the exercise by returning to the starting position with the reverse movement. Repeat the exercise 10-15 times in two sets. Take the starting position for this exercise - kneeling position. Place the gymnastic roller on the floor in front of you. Straighten your arms and lean on the roller. At the same time, smoothly move it in front of you and tilt your torso as much as possible until your chest touches the floor. After touching the floor, pause for a few seconds. After the pause, return to the starting position with the reverse movement. Repeat the exercise 10-15 times in two sets.
Extension with roller for press, lying on stomach
Starting position: lie on your stomach.The abdominal roller is in your outstretched arms. Bending over and keeping your hips on the floor, pull the roller toward you. Pause and return to the starting position with the reverse movement. Repeat the exercise 10-15 times in two sets.
Extension with roller sitting on the floor
Starting position - sit down on the floor,Straighten your legs and stretch them forward. The abdominal roller is on your right. Without lifting your feet off the floor, move the roller to the side with straight arms until your chest touches the floor. Then return to the starting position with the reverse movement. Repeat the same with the roller on your left side. During this exercise, the oblique muscles are loaded. The exercise should be performed slowly. Repeat 10 times in each direction in two approaches. Starting position - sit on the floor. Bend your legs at the knees. Hold the abdominal roller in your hands and move it under your feet. Holding the roller in your hands, rest your feet on its handles. Straighten your legs with a slow movement until your chest touches your knees. Return to the starting position with the reverse movement. Repeat the exercise 10-15 times in two approaches.
Extension with roller on straight legs
Starting position - stand straightvertical position, feet should be shoulder-width apart. Place the gymnastic wheel on the floor in front of you. Lean on it with straight arms. Slowly move the gymnastic roller forward until your chest touches the floor. Pause for a few seconds. Return to the starting position with the reverse movement. Repeat the exercise 10-15 times in two sets. Training with a gymnastic roller is very good for restoring a flat stomach for women with pronounced problem areas. To get yourself in proper shape, it will be enough to devote ten minutes to training every day. Exercises with a roller for the press allow you to keep your abdominal muscles in a toned state. As mentioned earlier, proper breathing is the main requirement during training with a roller. With improper breathing, the effect of training is reduced, since the muscles do not receive the necessary amount of oxygen. At the same time, do not forget that you should be moderate in your desires. You should not be too "zealous" to achieve your goals. After all, incorrect breathing combined with incorrect exercise execution will lead to a result that is absolutely opposite to what is expected. Particular attention should be paid to these aspects when performing exercises for abdominal muscles.
Warnings and Advice for Women
It follows from medical statistics thatWomen who train frequently and for many hours in a row have problems in the field of gynecology. Most often, athletes and ballerinas face the problem of prolapse of female organs. Such problems arise due to the work of trainers who do not pay enough attention to the correct performance of abdominal exercises. Women who do such training were not warned that excessive efforts when straining the press would push out the organs of the genitourinary system. This is explained by the fact that strong contraction of the press causes an increase in intra-abdominal pressure. Internal pressure presses on the uterus, vagina and bladder, trying to push them out. Only contraction of the pelvic muscles prevents these organs from descending and falling out. Women should know that only training the pelvic floor muscles will help prevent this undesirable phenomenon. When doing abdominal exercises, it is necessary to work out the pelvic floor muscles strongly before any tension in the press. This type of abdominal exercise will be the only correct one. Nowadays, the situation has changed somewhat, although the technique of performing such exercises is not always explained to women. Until today, not all trainers warn women about the need to contract the pelvic floor muscles when performing abdominal exercises before any strain. So, we know that the pelvic muscles perform a protective function for us from the occurrence of gynecological problems associated with physical activity. To perform this function well, the pelvic floor muscles simply need to be strengthened. There are special exercises for this too. But this is another topic for conversation. And now, dear women, remember a few basic truths: Never forget that your health is in your hands. Be healthy, be beautiful and loved.
