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It’s not so easy to replace a plump tummy with the desired cubes. There are many varieties of abs pumping, from lazy breathing exercises to incredible horizontal bar tricks. And one of the most difficult types of exercises is pumping the press on a roller.
The press roller is a wheel with handles. It couldn’t be easier, but the result will exceed all expectations. Exercises on it allow you to use the deepest abdominal muscles. And if you already own a designed tummy, the video will give you an incredible feeling the next day after training.
Important things to know before roller training
Before you start training on the roller, it is important to know:
- Preparation. This inventory is for the prepared. If you can do 30 crunches in 3 sets, standing for 1 minute in the plank is the roller for you.
- Problems in the lumbar spine. If you have intervertebral hernias or if you feel discomfort in the lower back when doing any exercises, stretch your back very well. And remember: Roller deflections can be dangerous.
Roller exercise technique
1. Extension from the knee position
This is the first stage – for beginners.
- Get on your knees with your toes on the floor. The distance between the toes and between the knees is at hip level. The heels do not fall inward, they look straight up.
- Take the roller in your hands, place it on the floor under your chest.
- Arch your back, tighten your abs, press in your stomach.
- Put your hands on the roller and slowly begin to bring your hands forward. Hands ride on a roller, socks still rest on the floor, the lower back is arched, the press is pressed into the back.
- Having reached your maximum extension angle, return to the starting position just as smoothly and slowly.
Your task is to achieve full extension of the arms, hanging over the floor with the stomach.
2. Extension from a standing position with the transition to the knees
Not all athletes use this stage. It is needed for warm-up and psychological preparation for the difficult stage of extension from straightened legs.
- Stand on your feet with the space between your feet at hip level. In the hands of a roller.
- Bend over and rest the roller on the floor. Tighten your abs, press in your stomach.
- Begin to straighten up smoothly. Legs are straight.
- Once you have reached your maximum angle, gently bend your legs and gently kneel down. Continue stretching.
Your task is to achieve full extension of the arms, hanging over the floor with the stomach.
3. Extension from a standing position
The most difficult level.
- Stand on your feet with the space between your feet at hip level. In the hands of a roller.
- Bend over and rest the roller on the floor. Tighten your abs, press in your stomach.
- Begin to straighten up smoothly. Legs are straight.
- Having reached your maximum extension, return to the starting position just as smoothly and slowly.
Your task on perfectly straight legs is to achieve full straightening of your arms, hanging over the floor with your stomach.
The transition from one stage to another is carried out after the ideal execution of the exercise 10-15 times in 3 sets.
Important points in working with a video
Consider the following important points:
1. Bigger is not better
The most important thing about roller exercise is to watch your back and concentrate on your abs. Even a small extension angle will benefit and keep your abs working. You will feel when you can increase the angle.
2. Warm up
Always warm up with a short range of motion at any skill level. And gradually increase it.
3. The number of repetitions and approaches
You need to start with a small number of repetitions, from 3-5 times. You don’t need to try hard, otherwise the next day it will be very difficult to live.
4. What to strive for
In the initial stages, a good result will be 10-12 times 3 approaches at its maximum angle. After that, you can increase the range of motion. The result of mastering each stage is full body straightening.
5. The importance of the coach
As independent, shy, or shy as you are, take courage and seek help from your on-duty coach. It is in every gym. Ask to follow the correct execution of the technique of the exercise. Professional tips and tweaks will be invaluable.
6. Home workouts
If you study at home on your own – shoot a video and watch your equipment from the side. Compare with tutorial videos and fix mistakes.
And the most important:
Listen to your body! Any discomfort in the back, shoulders, hands, knees or abdomen indicates either improper exercise or abnormalities in the body itself. And in this case, it will be necessary to deal with both the trainer and the doctor.
The roller for the press is a universal tool. It is inconspicuous, but gives the maximum pumping effect, is light, takes up little space. It will not hurt at home and can be taken with you on a business trip or on vacation. The roller, in combination with additional exercises for the press and the practice of breathing exercises, will allow you to achieve a high-quality result in a shorter time. It is also important to remember about diet and water intake.
And most importantly, the consistency of training will turn your dreams into reality and make your goals achievable.