How to pump up your abs with an ab roller. Gymnastic video which muscles work
There are quite a lot of exercise machines that are compact in size, but can make working on the body much more effective. One of them is the abdominal roller, exercises with which are aimed at strengthening the abdominal muscles, but also allow you to work with other muscle groups. Not only trained athletes, but also beginners taking their first steps in the world of sports can perform exercises with the simulator.
The exercise machine can be found in almost any sports store or purchased online. The names may be different: abdominal roller, abdominal wheel, sports wheel, gymnastic wheel, gymnastic roller. In fact, these are names of the same simulator.
The ab wheel fully lives up to its name. In essence, this is a wheel with handles attached on both sides. The simulator can have one or two wheels or provide the ability to install/remove an additional wheel. The diameter may vary, but usually ranges from 15-20 cm (the smaller the diameter, the more difficult it is to practice). The simplest models have ordinary plastic handles, while the more advanced ones have rubberized handles, which is much more convenient and safer when practicing.
Modernized models can be equipped with foot pedals, which allow you to expand the list of exercises and work more actively on the lower body. You can also purchase a wheel trainer with handles, which will have a built-in trimmer with tensioners (expanders).
What to look for when choosing
When purchasing a gymnastic roller, it is important to correctly assess your capabilities and needs, as well as analyze product offerings on the market. This is necessary in order to buy a simulator specifically for your level, and also not to succumb to the tricks of consultants in stores, for whom sometimes it is much more important not to help the client find a suitable option, but to sell him a more expensive model.
A trainer with a return mechanism is the best option for beginners. It makes training easier and minimizes the risk of injury. But unlike a simple wheel that does not have a similar function, it does not produce such a high load.
Working out with an ab wheel that has two rollers is much easier than with one. This type of exercise machine maintains balance better, although it makes the load lighter.
A roller with a shifted center of gravity is more suitable for those who already have experience with a simple wheel and are ready for more complex loads. This model is not recommended for beginners.
When choosing, you should pay attention to the weight of the wheel. Light weight models are easier to work with, heavier ones are more difficult.
A wheel with pedals is usually chosen by those who exercise professionally. This simulator allows you to significantly diversify the set of exercises with it and get the best results. Even more options for performing exercises are provided by the simulator, which is additionally equipped with a trimmer with tensioners. It allows you to increase loads by using cable tension.
What muscles are strengthened when working with a simulator?
Ab roller exercises are aimed at working primarily the upper body, namely the arms, shoulders, abdomen, back and chest. But when they are performed, a significant load is also placed on the muscles of the lower abs and lower back; the buttocks, quadriceps and hamstrings are additionally involved.
When performing exercises with a wheel in the plank position, almost no part of the body is left without load. A wide range of options for using the simulator also allows you to work on hidden muscles, while achieving the best results.
How to pump up your abs and other muscles using a wheel
There are quite a few exercises that use a gymnastic wheel. The principle of operation is always almost the same, but the starting position changes.
Down on my knees
Holding the handles of the roller with straightened arms, rest it on the floor and place it strictly under the shoulders. Slowly begin to roll the wheel forward to the distance of outstretched arms, and just as slowly return to the starting position. This is the simplest option, but quite effective for working out the abs. To work on the oblique abdominal muscles, a similar exercise is performed, but the roller does not roll forward, but slightly to the side of the body.
Down on one knee
In this case, the second leg is moved to the side. The exercise is performed similarly to the previous one. It is also possible to roll the roller both forward and to the side.
Half-standing emphasis
Kneel with one foot, the other rests against a wall or other reliable surface. Holding the roller in your hands, roll it forward and backward as much as possible, keeping the center of gravity on it.
Standing emphasis
Feet shoulder-width apart, arms straightened, roller resting on the floor. Roll it forward as much as your physical training allows, then go back.
Sitting on my knees
Roll forward to a lying position, without lifting your knees from the floor, pull yourself back.
It is recommended to perform each exercise with an abdominal roller 10 times, doing 3 approaches. At the initial stage of training, the number of repetitions and approaches can be reduced. This is especially true for those for whom physical activity is unusual. It is best to exercise every other day, since the muscles need time to recover.
It is extremely important each time before you start using a gymnastic roller to warm up your body with simple exercises. This could be running, squats, bending, etc.
Advantages of the roller over other simulators
Despite its simplicity, small dimensions and low cost, a sports roller has many advantages and can seriously compete with more complex and expensive exercise equipment. Its advantages include:
- Highly effective in strengthening the abdominal muscles, as well as general “drying” of the body and reducing the amount of fat deposits;
- By working on both the rectus and oblique abdominal muscles, the roller helps change its shape, making the abs toned and attractive;
- Increased endurance, improved posture;
- Does not take up much space, easy to assemble and operate;
- You can choose a simulator for different degrees of fitness and weight of the athlete, as well as the type of exercise.
Features of the exercises
When performing exercises with a gymnastic wheel, you must adhere to certain recommendations that will help you get the most noticeable results from your exercises:
- For those who are just starting training with a roller, it is better not to immediately get into the plank position, but to perform the exercises with emphasis on the knees;
- The wheel should move as smoothly as possible, without jerking;
- While the wheel is moving, the abdominal muscles should be in constant tension;
- In the final position you need to take a short pause.
- When performing the exercise on your knees, you need to place a special gymnastic mat under them to minimize the load on the joints.
There are a number of contraindications for training with a wheel. Traditionally these include:
- Spinal injuries and joint diseases;
- Presence of chronic diseases;
- Bad feeling;
- Pregnancy.
If pain occurs in the back and spine, it is recommended to stop exercising and consult with specialists.
There is a fairly common belief that to get an excellent figure you need to systematically go to the gym or do some kind of training. Lessons are talked about at home in passing and quite little, although this option is much cheaper and does not require travel time. It’s quite possible to replace expensive exercise equipment, or with less expensive and bulky exercise equipment. The main thing in home exercises is to exercise exactly according to the recommendations in order to avoid injury or lack of results.
What is the name of the ab wheel?
There is a sports wheel with handles for abdominal exercises. This simulator is quite easy to find in any sports store. They call it by different names, ab roller, ab wheel, gymnastic wheel, gymnastic roller, but under all the names that are similar in meaning there is one exercise machine. The only thing is that some of these sports equipment have not one, but two wheels. This is justified by the fact that such a gymnastic roller becomes more stable and, accordingly, more comfortable.
What muscles are used during training?
The gymnastic roller is one of those things that is both practical and useful. Transverse, rectus, oblique, in general, all abdominal muscles work at full strength when using an abdominal roller with maximum impact. Thanks to the exercise machine, not only the abdominal muscles are developed. The back muscles also take part in the process. It should also be noted that the muscles of the arms, chest, buttocks and legs work, although not with such effort.
Such a number of muscles involved gives excellent and quick results, if, of course, you train systematically and constantly. Any professional fitness instructor will tell you that the best results can only be achieved when all muscles are stressed. And with one such sports equipment it is quite possible to develop several muscle groups at once.
With regular use of the ab roller, the body will become more sculpted and stronger, the skin will be elastic, and in addition, many problem areas will be resolved, for example, the lower abdomen.
How to properly pump up your abs with a sports wheel
It should be taken into account that at first, for many, long exercises with this apparatus are not only difficult, but even seem unrealistic. But if you make an effort and constantly train, the benefits will become noticeable and the effort and effort expended will not be in vain.
To begin with, you should change into comfortable clothes that do not restrict movement, and remove all jewelry that could interfere or injure you during training. If necessary, create a hairstyle that will not interfere with exercise. It is advisable to lay a special soft mat for sports, but any other alternative to a mat is quite suitable.
One of the main conditions for working with sports equipment is breathing. With proper breathing, a person gets tired more slowly, the blood is saturated with oxygen, and as a result, exercise becomes more effective. When bending over, you need to inhale air, and when returning to the starting position, exhale it. It's better to breathe through your nose.
It is advisable to warm up your muscles before using the machine. Any exercise aimed at warming up is suitable for this. A simple warm-up will reduce the risk of muscle strain and simply prepare the body for heavier exercise.
For an unprepared person, ten repetitions of each exercise will be enough, the number should be gradually increased, the main thing is to maintain the golden mean, because if you do not increase the load, the result will remain the same. Well, overdoing it can cause harm to your health.
First, you should practice resting on your knees, and over time, this period takes a certain amount of training for everyone, you can rest on your feet. Also, you should not roll out the wheel too far at first, otherwise you may not be able to hold the wheel. That is, the wheel will roll forward and it will be very difficult to keep from falling.
Contraindications include problems with the spine and cardiovascular system. Depending on the severity of the disease, you should either use the exercise machine while kneeling, or completely abandon such a simulator.
Exercises with a simulator for pumping the abs
Starting position: while kneeling, take the exercise machine comfortably and lean on the floor. Next, you need to slowly roll the wheel to the maximum distance forward, hold your body in this position for several seconds, and smoothly return to the starting position.
- Lying on your stomach and holding a roller in your hands, you need to stretch out in front. While resting on the projectile, you need to roll it as close to yourself as possible and bend over. In this case, the arms should be extended and the legs pressed to the floor throughout the entire exercise. Returning to the starting position, you can rest for a few seconds.
- You need to stand straight and place your feet shoulder-width apart. Holding the roller in your hands, lower yourself down and smoothly roll the wheel forward along the floor. Remembering to put pressure on the machine, try to move forward as much as possible. Freeze for a few seconds and return to the starting position.
- For the next exercise, you need to 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.
- To perform another exercise, you need to lie on the floor and bend your legs. Place the handles of the wheel under your feet and roll it with your feet. The further the projectile moves, the more your body should bend (your chest touches your knees in any case). P. Take a break for a couple of seconds and continue. The starting position is to sit on the floor with your legs extended together. Without bending your legs, you should roll the wheel out as far as possible.
It is advisable to exercise with such a simulator at least 4 times a week, and the results will not be long in coming!
Video: how a woman can exercise with a gymnastic roller
The video shows one of the most common and popular exercises using sports equipment - wheels with handles. Despite its apparent complexity, this exercise is very effective and allows you to work out various muscle groups. Before starting a workout, it is recommended to warm up the muscles to eliminate the possibility of injury.
Video: exercise with a fitness wheel for abs for men
You can see effective exercises for men using a fitness wheel in this video. Regular and systematic implementation of this set of exercises will allow you to pump up your abdominal, back and arm muscles in just 2-3 months. By following the recommendations, you can achieve the perfect abs at home, without visiting a fitness center.
Many naively believe that the owner of a beautiful and sculpted press can only be someone who regularly visits the gym. This is not true, and thanks to the ab roller, you can perform the exercises without leaving your apartment. This simple and at the same time ingenious device will allow you to create a beautiful and sculpted belly in the shortest possible time.
The abdominal wheel not only loads the abdominal muscles, it engages the muscles of almost the entire body. Thanks to exercises with a roller, you can make your muscles steel in the shortest possible time. Let's look at which muscles work during training with an ab roller:
- Abdominal muscles are pumped;
- The back is strengthened;
- Hands are being worked on;
- Legs tighten.
The abdominal roller transfers the heaviest load to your back and stomach, so don’t be surprised if they hurt the next day.
Important! In no case should you overexert yourself when doing exercises with the wheel, because there is a risk that you will suffer from severe pain in the muscles of your back and abdomen for the next few days.
This is the most common mistake of beginners who buy this simple exercise machine for home and immediately give themselves a full load. One truth should be understood - during an exercise with an abdominal wheel, muscle fibers work differently than during crunches, so if you have never exercised before, it is better not to overdo it.
Remember! Even experienced athletes, when switching from crunches to an abdominal roller, are in no hurry to pick up the pace in order to avoid muscle pain, which will then prevent them from training at full strength.
Use the principle of progressive loading of the human body, which was proposed by Mr. Joe Weider, the father of bodybuilding. He recommends starting with 8-12 reps for 3 sets to allow your muscles to quickly acclimate to the stress of ab roller exercises for women and men.
Benefits of working out with an ab wheel
If you are deciding which home exercise machine to choose for your workouts, take a close look at the abdominal wheel. Exercises on it will involve all the other muscles of your body, as a result of which they will develop naturally and proportionately.
In addition to this advantage, there is a whole list of other obvious advantages:
Body position during classes- The ab wheel is easy to use. There is nothing complicated about abdominal exercises on a home roller, so you won’t have any difficulties mastering the technique.
- The ab wheel is available to everyone. Thanks to its low cost, anyone who wants to train their body without leaving home will be able to afford it.
- Abdominal training wheel will help you lose extra pounds. Thanks to exercises on a home exercise machine, you are 100% guaranteed to lose weight without much effort. All thanks to the fact that exercises with the wheel force the muscles of almost the entire body to work, as a result, the process of burning fat increases significantly.
Remember! Ab wheel exercises are a good way to lose weight, but they will be useless if you don't take control of your diet.
- Women's abdominal exercise machine is suitable for the whole family. The training wheel is a universal device, so all members of your family can exercise with it.
There are many other advantages of such home exercise machines, but they are not as important as those listed above.
Ab wheel exercise technique
Before you start putting serious stress on your muscles, you need to properly work out the technique. To do this, you should remember the rule of progressively increasing the load, and do not try to perform many approaches at once with a large number of repetitions.
To work out the abdominal muscles, there are several basic and simple exercises with an abdominal wheel:
You need to perform the exercises for 8-12 repetitions in 2-3 approaches. Then these indicators can be increased, but it is not recommended to do this right away in order to avoid injuries to your muscles and joints.
In order to avoid a lot of mistakes during training, review the following series of recommendations that all fitness instructors give to their students.
Conclusion
Now you know how to properly train with an abdominal wheel, you have learned about exercises that will help develop your abdominal muscles, and you also understand why you need a diary. All that remains is to figure out how to keep a class diary. To find out about this, just subscribe to the newsletter and receive useful information about home workouts.
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Everyone knows that a flat stomach is achieved by physical activity. There are many types of physical activity that allow you to pump up your abs. In an effort to achieve results faster, both some men and women devote a lot (sometimes even too much) time to exercise, forgetting that excessive stress can also be harmful to health, and this is especially true for women who are at risk of developing gynecological diseases.
Exercises with an abdominal roller, a type of gymnastic equipment that is undeservedly ignored by many, will help you achieve results faster.
What kind of projectile is this?
The roller is a small exercise machine that allows you to train your abdominal muscles. Its configuration is simple - a beam with a pancake attached to it. By the way, some craftsmen build such equipment with their own hands - by putting a barbell on a metal base.
Exercising with this device is more difficult than without a device, especially for beginners, but the effect of such exercises is much greater.
Despite the simplicity of its design, this type of exercise machine can be compared even with serious sports equipment that serves the development of many muscle groups.
Initially, the design of the equipment was such that it was noisy. Today, equipment manufacturers produce exercise machines with rubber wheels, and a modern device can have two handles, which makes it more comfortable for training and reduces the risk of hand skin injuries.
Advantages and disadvantages
The main advantage of the projectile has already been mentioned - it helps to effectively and quickly make the abdominal muscles attractive and prominent.
The advantages of the simulator include:
- Small dimensions. They allow you to store and use equipment that will not take up much space;
- Even beginners who are not athletic people can exercise with it. True, at first you will have to get used to using it correctly and to a load that cannot be called weak.
Among the disadvantages of exercises with a roller performed for weight loss, many practitioners note the fact that the first sessions with the equipment are very difficult.
There is no need to despair - after the first few workouts you will feel that they are becoming easier each time, and the expected result will be a great incentive to not stop exercising.
What muscle groups are included in the work?
The most valuable and effective physical activities are those that allow you to simultaneously work out several muscle groups. Only through this approach can you achieve weight loss and a slim body.
The roller is just such equipment that allows you to pump muscle groups of different parts of the body.
The main load, of course, goes to the press, but the following work together with it:
- Hands;
- Legs;
- Hips;
- Shoulder girdle;
- Back.
The load on them is small, but with daily training you will notice that the muscles are pumped up, becoming more attractive and slender. Many girls believe that it is very difficult to beautifully pump up the muscles of the buttocks, but with a roller this can be achieved.
Considering which muscle groups work when performing exercises with a roller, we can say that the most “capricious” of them receive the load and at the same time those that in many ways make the body beautiful.
In order for the results to be visible as quickly as possible and to be significant, training must be carried out correctly, so consider some of the instructors’ recommendations:
- Exercise in comfortable clothes. It should fit freely on you, not prick, not rub, and not cause discomfort. It is desirable that it be made of natural material;
- Those with long curls need to pin them up so they don’t get in the way;
- When using gymnastic equipment on the floor, cover it with a blanket or blanket;
- Don't start your workout without warming up;
- Don't forget about proper breathing. When bending your body, inhale, and when returning to the starting position, exhale;
- To avoid injuring the skin of your hands, wear special gloves.
You should not exercise using the exercise machine if you have had spinal injuries. You should also avoid such training if you experience lower back pain during exercise.
A set of exercises for women
This roller exercise will benefit both beginners and more experienced athletes. Position yourself so that your knees are on the floor and your hands are on the equipment. With smooth, unhurried movements, roll it in front of you and then back. When bending your body, you want your chest to touch your hips. You need to do this exercise about 15 times. If you are not a beginner, you can increase the load.
Kneel down, stretch your arms in front of you, holding the axis of the roller lying on the floor. Roll it forward until your torso is completely straightened, and then return to the starting position. You cannot bend your arms, and your knees must also remain in place.
For this exercise for the abdominal muscles, you need to hold the equipment in your hands while lying on the floor with your back up. With outstretched arms, pull the roller towards you, arching your back, and return it back. We do not lift our hips off the floor. Before returning the machine to its place, pause for a while with your back arched.
Sit on the floor, close your legs and extend them in front of you, with the projectile located to your right. To the right side, roll the roller as far as you can, and then return it back.
At the same time, the oblique abdominal muscles work, forming a thin waist. Perform the exercise 10 times to the right and left.
Sit on the floor, legs spread wide, back straight. With straight arms, roll the roller in front of you, stretching out as much as possible, and after 2-3 seconds. return to the starting position. To work the oblique muscles, in the same position, roll the projectile parallel to your right and then your left leg.
You will be surprised at the results you can get from doing these simple exercises.
A set of exercises for men
Kneel down with your arms extended forward, holding onto the equipment. Roll it first so that it is at shoulder level, and then roll it further forward. The torso and hips will lower, but they should not touch the floor. Returning to the starting position, do the exercise another 10-12 times.
The complex for men offers another effective exercise, which is performed similarly to the previous one, but you need to roll the roller onto an inclined surface.
Low bow, my dears! Summer is in full swing, but we still can’t calm down and stuff you with notes. Probably already tired of it? :) And yet, today we are waiting for another technical note about the abdominal roller exercise. After reading the article, you will become familiar with its advantages, as well as the technique of implementation. In addition, we will reveal its effectiveness for creating a steel press.
So, make yourself comfortable, I'm giving the third call.
Ab roller exercise. What, why and why?
Believe it or not, it is also possible to shape your figure at home. Of course, there is no need to talk about the pain of muscles, but creating a certain general elasticity and giving muscle tone is a completely feasible task. Various types of home sports equipment can help with this. We’ll talk about one such fitness device, the ab roller, next.
The first time I met this rolling machine was in a physics lesson when I was still a schoolboy. As usual, the curious Protasov, a student of the 7th grade, went where he shouldn’t have gone, namely, into the physical education teacher’s back room. After rummaging through various rubbish, I found a wheel with handles, which seemed very unusual to me. I had no idea how to use it, so I just rolled it around and then ran after it across the floor. It soon became clear that the operating principle of the rolling wheel was somewhat different, and it was called an ab roller and was designed to strengthen the abdominal muscles. Our next meeting with the video took place in a different, more familiar environment, namely in the fitness room of a local club. Both of them were interesting, memorable, and therefore it was decided to dedicate a note to this fitness equipment.
Actually, let's move on to the theoretical and substantive part, let's go.
Note:
For better assimilation of the material, all further narration will be divided into subchapters.
Muscle atlas
The ab roller is an inexpensive fitness equipment that is designed to strengthen the core and abdominal muscles. Despite the simplicity of the exercise technique, rolling a roller causes a lot of difficulties due to the weakness of the entire abdominal region of the abdominal muscles, as well as the back areas. The rectus abdominis and obliques actually contract isometrically with slight flexion at the waist under resistance. In the absence of waist flexion, the rectus abdominis and external obliques act as pelvic and waist stabilizers during hip flexion.
The complete muscle ensemble is the following set of muscles:
- target region – iliopsoas muscle;
- synergists – tensor fascia lata, sartorius, pectineus, adductor longus/brevis, latissimus dorsi, teres major, major (sternal section)/ pectoralis minor, posterior deltoid, rhomboid;
- stabilizers – rectus abdominis, obliques, triceps, pectoralis major (clavicular region), wrist flexors;
- dynamic stabilizers – rectus femoris muscle;
- antagonist-stabilizers – erector spinae muscles.
In the picture version, the muscle atlas looks like this:
Advantages
By doing the ab roller exercise, you will get the following benefits:
- development of abdominal muscle strength;
- creating a strong muscle corset - strengthening the core muscles;
- involving a large number of people in the work at once (up to 20 ) muscles;
- greater activity of the rectus and oblique abdominal muscles compared to crunches;
- increased endurance;
- improved posture;
- reduction of back pain, prevention of injuries;
- increasing working weights in squats;
- improved muscle coordination;
- increased muscle mass, increased basal metabolic rate (improved ability to burn calories during periods of inactivity).
Execution technique
The abdominal roller exercise is not without its subtleties and nuances, and therefore it is important to know how to perform it correctly. To figure this out, let's go step by step through the technique of doing it.
Step #0.
Take the roller in your hands and take a position on the floor, standing on all fours. Place the roller on your outstretched arms, strictly under your shoulders, lock in this position. This is your starting position.
Step #1.
Inhaling, slowly begin to roll the roller forward in a straight line, pulling your body along with it and stretching it. Continue moving forward as far as you can without your body touching the floor. After a pause in the stretched position, pull yourself back to the starting position, exhaling to contract (closer). Repeat the specified number of times.
In the picture version, the exercise with a roller looks like this:
In motion like this...
Subtleties and secrets
To get the most out of the exercise, follow these tips:
- roll the roller back and forth slowly and under control;
- keep your abdominal muscles tense throughout the entire movement path;
- stay for 1-2 accounts in an extended position;
- perform the exercise with your knees on the mat;
- to develop the strength of the abdominal muscles and create a strong girdle corset, include the exercise along with the plank in your abdominal workout;
- As you progress, also use diagonal roller rolls;
- do not perform the exercise if you have pain in the lower back and hernias;
- recommended number of approaches - 2-3 , reps 8-12 .
Variations
In addition to the classic roller rental option (which, by the way, is a rather advanced and difficult version of the exercise) note the variations:
- on fitball;
- reverse roller ("penknife");
- rental of barbells with pancakes.
Actually, we’re done with the theoretical part, now let’s look at the practical calculations.
The best exercises for the upper/lower abs, what are they?
During an experiment at the University of Massachusetts Exercise Science and Physiology, electrical activity was measured in the muscles of the upper and lower abs while performing various exercises. It was found that renting a video in comparison with 5 the most popular abdominal exercises, showed the highest EMG values for two areas - 80% for the top and 85% for bottom, against 70% And 80% , from the nearest pursuer, raise your knees while hanging on the horizontal bar.
Conclusion - one of the best complex abdominal exercises is roller rolling.
Ab roller VS crunches. What's better?
When performing crunches while lying on your back (), the torso is lifted off the floor, the rectus abdominis muscle contracts and the distance between the ribs and hips decreases. When rolling a roller, the rectus abdominis muscle performs an isometric, static contraction throughout the entire range of motion. When the wheel approaches, p.m.f. contracts, reducing the distance between the ribs and hips.
The most effective abdominal exercises are those that involve the use of external muscles during movement. (hip flexors) minimal. Thus, involving the hip flexors in abdominal exercises reduces their effectiveness. When performing back crunches, the hip flexors remain in place. (because the knees are bent and do not move). When performing the ab roller exercise, the angle at the hips increases and decreases, so the abs receive help from the flexors.
Conclusion. Crunches are a more isolated abdominal exercise, while rollers are more complex. They cannot be compared with each other, because... they solve slightly different problems, the first is targeted development of the midsection, the second is the development of strength and the creation of a muscular corset that encircles the waist. The most effective strategy for training your abs is to use crunches. (and it’s better on a fitball) and a video on one program day.
Ab roller VS plank. Who will win?
No one is anyone :) ... these exercises have the same “principle of action”, in which the abdominal muscles contract isometrically, which, in turn, means that the muscles work to keep the spine in a static position. When a person stands/sits, his abdominal muscles work isometrically to maintain an even posture. Developing isometric strength is important for a person and helps keep the spine in the correct position for a longer time. In addition, isometrics are important when performing work with a barbell, such as squats.
Conclusion - to build not only the shape of the abs (a.k.a. cubes), but also to develop the strength of the abdominal muscles, use exercises of different “principles of action.”
This was the last information that I would like to convey, now let's summarize.
Afterword
Today we got acquainted with the abdominal roller exercise, which means that you are one step closer to building the body of your dreams.
So, let’s finish reading the theory and head to the gym for practice, good luck!
PS. And you are skating, how are you doing?
P.P.S. Did the project help? Then leave a link to it in your social network status - plus 100 points for karma, guaranteed :).
With respect and gratitude, Dmitry Protasov.