How to pump up a press with a wheel. Effective exercises with a gymnastic wheel for a relief press

Do you want to have a beautiful figure and relief abs without spending a lot of money on visiting fitness centers? Pay attention to the press wheel. This seemingly inconspicuous simulator will allow you to effectively work out your abdominal muscles at home. And not only the abdominal muscles: sports equipment is designed in such a way that when working with it, almost all muscle groups are involved.

What is a press wheel

The press wheel is a small roller with handles on the sides. This little device works out the abdominal muscles no worse than modern exercise machines, despite its cost. The handles of the sports accessory are designed to fix it with your hands, and the wheel or roller itself acts directly on the press. By the way, a roller for the press or a gymnastic wheel are other common names for a simulator.

In addition to the usual one-wheel device, there are its improved brothers:

• a roller with two wheels, which is more stable and helps to keep the balance;
• a roller with a return mechanism, which mechanically returns the wheel to its original position.

Both of these models are perfect for beginners: the task is simplified, the load on the lower back is reduced.

What are the benefits of exercising with a wheel for the press?

Experienced athletes call a gymnastic roller one of the most effective means for pumping the press. The abdominal muscles in the process of work have a colossal load. The lower press is being worked out well. In addition to the press, the load is evenly distributed to all muscles. The back, arms, shoulder girdle, buttocks and hips work. Roller lessons:

• help to get rid of excess weight;
• make the body slim and fit;
• correct posture and relieve back pain;
• improve coordination of movements;
• increase endurance;
• improve metabolic rate;
• allow you to burn calories outside of workout.

The results from exercising on the press wheel can be seen in a fairly short time. With a four - five day approach a week, in a month and a half you can admire a toned body.

The advantages and disadvantages of the simulator

The advantages of the simulator are obvious:

1. Compactness. The accessory takes up so little space that it will easily fit in any apartment. You can even take it with you on a trip so as not to interrupt your workout. At home, in nature, and even in the office - you can practice anywhere!
2. Attractive price. Compared to other sports equipment, an abdominal roller can be afforded by everyone.
3. Availability. Anyone can play with the roller: from a child to a pensioner. And even a person who is far from sports can master the technique of performing exercises.

The disadvantages include the apparent difficulty of doing exercises with a press wheel. But this applies only to the first lessons. In the future, the body will get used to it, and it will not be so difficult to practice. The main thing is to do the exercises correctly.

There are a number of contraindications for exercising on a wheel. Persons should not be engaged in it:

• suffering from cardiovascular diseases;
• having problems with the spine.

How to properly swing a press with a wheel

Before working with the press wheel, you need to familiarize yourself with some of the rules and the very technique of working with the simulator. It will be useful for both experienced athletes and beginners. So, how to properly swing the press with the wheel?

rules

The roller is an accessory that is not similar to other sports devices, so no matter how experienced athletes you are, it is still worth familiarizing yourself with the rules:

Execution technique

We get on all fours and take the wheel in our hands. Slowly begin to roll the roller forward. We linger at the final possible point for a few seconds. We return to the starting position also slowly. In the process of training, it is necessary to strain the abdominal muscles as much as possible. Bring forward bends to the maximum: you should practically be touching the floor with your stomach. When you master this technique, you can move on to a more complicated version: take your toes, not your knees, as a support. Also, for pumping the side press, you can alternate straight rolling with diagonal ones.

To pump the press with the help of a roller is available for both men and women. Consider a couple of types of effective exercises for both.

Abdominal Wheel Exercises for Women

1. Swing. A standard roller exercise as described above.
2. Hold. A complicated version of the previous element. After we find ourselves at the bottom point, you need to stay there as long as possible. Watch your back: it should be straight without arching in the lower back. The arms are also straight, the body should not touch the floor.
3. Lifting the body. In this exercise, the wheels do not touch the arms, but the legs. We tilt the body down and rest our hands on the floor. We attach the feet of the feet on the handles of the roller (for this, special mounts are provided on modern simulators), which is located as close to the hands as possible. The hips are lifted up, the arms are parallel to the shoulders. At the expense of the abdominal muscles, thighs and calf muscles, slowly move the wheel back. We do at least ten lifts, each of which should be accompanied by rolling the wheel as close to the hands as possible. This element also contributes to the development of body flexibility, since the maximum distance from arms to legs depends on your flexibility.
4. Roller skating with bent knees. The starting position is the same, only the hips are parallel to the floor. When rolling the roller to the hands, bend the knees under us. At the same time, press your knees to your breasts as much as possible. Here, in addition to the press, the hips work great. As with all exercises, 10-15 repetitions will be enough.

Abdominal Wheel Exercises for Men

1. Raising the body while sitting. We lie down on the floor, we fix our feet on the wheel, we cross our arms behind our head. We begin to do the usual straight crunches on the press. At the same time, it is important to hold the roller with your feet, not allowing it to roll forward - there is a double load on the press. Try to raise your body as high as possible.
2. Roller skating on straight legs. The exercise is similar to the swing element for women, but kickbacks must be done not from the knees, but from straight legs.
3. Roller rolling on straight legs to the sides. Similar to the previous element, but rollbacks are done not forward, but to the sides. In this element, the lateral abdominal muscles are effectively worked out. Girls can do the same exercise, but from their knees.

Abdominal Wheel Exercise Tips for Beginners

All the rules described above for the correct execution of training with a wheel should be followed by beginners. Beginners even need to pay special attention to them, as experienced athletes know that any workout should begin with a warm-up and be accompanied by correct breathing. Beginners should also be warned: do not rush to perform feats. Start small. Even if you feel you can do more, do not overexert yourself. Otherwise, muscle pains will haunt you for a single day. And the wheel will end up in the far corner.

All exercises must be performed very slowly: the effect of training depends on this.

It is recommended to start mastering a new simulator with conventional knee-length rides. If difficulties arise and you cannot keep your balance, use the help of a regular wall. Walk up to it and calculate the distance you need to unwind. Get started without any fear. Special knee pads are available for additional knee protection. And go to more complex elements only when you can do twenty repetitions of the swing without any problems.

In addition to the usual forward rolls, the following simple elements can be recommended for beginners:

1. Sit on the floor and place the wheel on your right. Roll the wheel as far as possible: your feet remain on the floor and your body tilts behind the wheel. Repeat for the other side.
2. Lie on your back and secure your legs in the wheel handles. Slowly start lifting your buttocks. The wheel must remain in place.
3. Sit on the floor, bend your legs and place your feet on the wheel. Start rolling slowly with your feet forward.

Conclusion

Often, novice athletes chase expensive workouts in order to achieve a beautiful body. But the same result can be achieved with a circular simulator. And by purchasing an improved model with leg bindings, you can forget about other types of training and make a perfect figure without additional expenses.

Among the huge variety of devices for practicing at home, there is a place for such a means as gymnastic roller... With it, you can build abs and strengthen your back, as well as work out your upper body well. You can read about what exercises can be done with this device in our article.

What is a gymnastic roller?

The gymnastic roller can be called another useful equipment designed to keep the human body in good shape. With it, the figure will become more toned, and it will add strength and health. The cost of such a device is extremely low, within 400-800 rubles you can buy a completely convenient and practical model that will serve you for a long time.

The gymnastic roller looks like one or two interconnected wheels, on the sides of which there are handles, which must be taken when performing movements.

A gymnastic roller is considered to be a strength trainer that can be used at home or in a sports center. This device is quite easy to use if you have some training and regularly engage in sports training.

The gymnastic roller is very attractive especially for home purposes, since it does not take up much space and can easily fit in a closet. The roller will allow you to work out the abdominal muscles, tighten the shoulder muscles, as well as the muscles of the lower leg and thigh.

Note

You will open up the opportunity to strengthen your back and chest muscles, all with one machine!

With the help of such a sports equipment, you can pump up seductive cubes on the press, if, of course, you devote proper time to classes. When working with a roller, many muscle groups are involved, which affects the general condition of the body. Before exercising with a projectile, be sure to do stretching exercises and do a short warm-up.

If you are a beginner in sports or have not been involved in sports for a long time, then at the initial stages it will be quite difficult to work with a roller.

Untrained people should learn simple exercises and wait for the moment when the muscles get stronger. After that, you can move on to more complex exercises.

However, there is no need to overdo it, as the load on the lower back and spinal muscles is quite high.

Not everyone is recommended to use a gymnastic roller. In particular, in the presence of a spinal hernia, exercise with this projectile should be abandoned. Ignoring this recommendation runs the risk of getting extremely unpleasant consequences.

There is no need to deal with the projectile and people who often experience pain in the lumbar spine. Strengthening your back with the help of other simulators, you can gradually move on to training with a roller, but only when you really prepare your muscles for such intense work.

What types of gymnastic rollers are there?

Let's take a look at the main models of gymnastic rollers that you can find in modern sports stores.

• Rollers with handles that follow the contour of the hand... With these adaptations, training becomes more comfortable, but if you are an experienced athlete, such a detail is unlikely to catch your attention.
• Models with rubber wheels... Rubberized casters prevent a caster or two castors from sliding. The contact with the floor is higher and the noise level is lower.
• Gymnastic roller for the lower press. This is a fairly new version of the projectile that allows you to work out the lower press. This item is equipped with special leg mounts. You just need to lower your feet into special mountings, put your hands on the floor.

How to start gymnastic roller exercises?

When starting your first workouts with a gymnastic roller, follow these simple rules:

• Perform articular warm-up first.
• Begin the first exercises on your knees without fully straightening your body. For an emphasis, you can use a wall against which you should rest your heels. Try to do 10-15 extensions in 2-3 sets. Try to increase the range of motion a little each time.
• Gradually, over and over again, increase the angle. Thus, the exercise will be more difficult each time. However, you should not immediately "break" and train at full strength. It is worth moving to the next level only when you understand that you are quite easy to handle with the previous stage.
• When the workouts will not cause discomfort, and you feel lightness, give up the emphasis on the wall. Having passed this important stage, you can diversify the exercises and start working on the oblique muscles of the abdomen, the broad muscles of the back and the lumbar spine. To do this, straighten your body not only straight, but also to the right and left sides. It is necessary to fix this stage for a long time.
• Move to exercises that focus on your feet rather than your knees. Make sure that the pelvis is pulled up. Train your breathing, when straightening the body, inhale and hold the inhale, when bending, exhale.
• Try stretching your arms with a roller. For this purpose, sit down on the floor, grab the roller behind your back with both hands, with your palms facing the floor. Make light jerks and exhale, go down slowly and smoothly, your arms should move away until your back is on the floor. The elbows should be straight.

Some more gymnastic roller exercises

Now let's talk in more detail about the basic exercises with a roller, which you can do at home on your own without any additional support and help.

• Sit on your knees, grab a gymnastic roller and place it on the floor so that your arms are straight. After that, lean on the roller and begin a smooth forward movement while lowering the body down until the second until the chest touches the thighs. After that, return to the starting position and start over.
• Lie on your stomach and take up gymnastic roles j. Expose it in front of you with your arms barely bent at the elbows. Begin the movement, pulling the simulator towards you, bend your back well. The hips during the exercise should not come off the floor. The roller must be moved as close to you as possible. When you reach the maximum point in it, you should linger for a couple of seconds and return to the starting position. You can do 8-10 repetitions of this exercise.
• Take the starting position: sit on the floor, straighten your back, point your legs forward without bending your knees. Place the roller on your right side. Put your straightened arms on the roller and leaning on it, bend to the right side with it until your chest touches the floor. After that, you should return to the starting position and shift the roller to the left side. Do the same. Do 10 sets on each side. This exercise will perfectly pump up your oblique abdominal muscles.
• Place your feet shoulder-width apart without bending your knees. Place the simulator in front of you and rest on it so that your arms are straight. Move forward smoothly without sudden movements. The maximum point will be full straightening and "freezing" in it for 2-3 seconds. After that, slowly return to the starting position. Repeat 10-15 times.

Roller training will allow you to improve your body. Doesn't every girl dream about this? However, do not get too carried away with this device, otherwise you will overdo it and the body will no longer be so attractive in the eyes of men. The video is available in price and is always available in sports stores, so you can buy it as soon as possible if you haven’t done it yet!

Source: http://odnatakaya.ru/uhod-za-telom/gimnasticheskiy-rolik.html

Gymnastic roller

Not so long ago, the topic was raised: "How to pump up at home?". Continuing this topic and supplementing it with new exercises, I would like to talk in this article about such an excellent device for training at home as gymnastic roller, as well as in what exercises it is used.

Gymnastic roller Is a strength trainer designed for use both at home and in fitness rooms. This is a very convenient simulator that does not take up much space because its design is rather simple and it is not large in volume.

With the help of a gymnastic roller, you can effectively pump the abdominal muscles, as well as tighten the muscles of the shoulders, outer thigh and calf muscles. It helps to strengthen the muscles of the back. In particular, the muscles of the chest and back are heavily loaded.

It's not for nothing that exercises with this simulator were included in the list of the best ab exercises.

Therefore, if you want to pump your abs to cubes, you need to add exercises with this projectile to the training program. During the exercise with gymnastic roller, a fairly large number of muscle groups are involved.

It will be very effective at the beginning of your workout as it will help warm up your body and prepare it for the workout itself. Therefore, it will be very useful to include this exercise in the list of stretching exercises and in the warm-up itself before training.

The disadvantage of this simulator is that it is quite difficult for beginners or not at all performable.

For unprepared people, it is best to start with simple exercises, and when your muscle corset gets stronger, you can begin to perform heavier exercises associated with a gymnastic roller too.

When doing it, you cannot overdo it, because there is a static load on the muscles of the back, lower back.

If you are a beginner, you can use a gymnastic roller in your workouts, only slightly facilitating the exercises with it, namely, the starting position can be done starting from the knees, as shown in the picture.

Gradually, you will be able to make the exercises harder and stand on your toes.

In order to move from the starting point, there is a simple scheme: do not be lazy and do the exercises, gradually increasing the load in the form of increasing the number of repetitions.

The most important

The main exercises where a gymnastic roller is used are aimed at pumping the abdominal muscles. Correct breathing is also very important. Improper breathing can significantly reduce the effect of exercise.

We pass directly to the exercises themselves:

Exercise number 1

Get on your knees, take a gymnastic roller and place it on the floor, arms straight. This will be the starting position. Next, we lean on the simulator and begin to move forward, while moving, we simultaneously lower the body down until the chest touches the hips. Then we return to the starting position.

Exercise number 2

Starting position - we lie on our stomach, take a gymnastic roller in our hands, set it in front of us on outstretched, slightly bent arms.

We begin the movement, pulling the roller towards us, arching our back, do not lift our hips off the floor. The roller should be moved towards you as much as you can.

When you reach the peak point, linger there for 2-3 seconds and return to the starting position. Number of repetitions: 8-10 times.

Exercise number 3

This exercise is very similar to exercise number one. The only difference is that it is performed at the moment when your chest touches your hips, you should fix at this point for 3 seconds, and then smoothly return to the starting position.

Exercise number 4

The next exercise is quite peculiar, and is performed in this way: starting position - sit on the floor, straighten your back, legs directed forward, do not bend your knees.

The roller should be placed on the right side of you, then you need to put straight hands on the roller and, pressing, bend to the right side together with the roller, until your chest touches the floor. Then return to the starting position.

Helpful advice

Once done, move the roller to the other side and follow the same movement. Perform 10 reps on each side. As one could understand, the oblique abdominal muscles are swinging.

Exercise number 5

Starting position - put your feet shoulder-width apart, do not bend at the knees. Take a gymnastics roller and place it on the floor in front of you. Having completed the emphasis on the simulator, your arms should be straightened, smoothly move forward. The best peak point will be when you are fully erect, staying in this position for a couple of seconds, return to the starting position.

You can also do exercises with a gymnastic roller supersets.

At home, a gymnastic roller is an excellent addition to strength training. It can be bought literally wherever there is a sale of sporting goods. Buy gymnastic roller everyone can afford, since its price is not great.

Happy to greet everyone who is now reading this article. From it you can get information about what a press roller is, what muscles are involved when working on it. And this is already the 100th article on the blog, with which I congratulate myself and you.

I am sure you have seen such a device on the Web more than once. Typically, the press roller is a wheel with two handles on the sides, but there are other designs as well. This very roller in artistic gymnastics is called a gymnastic wheel, so if you come across a similar name, you should know that it is one and the same device.

By the way, you can buy it at trusted store and the cost is small.

What is a video?

In modern society, now you rarely find a person who has a similar equipment for training the whole body at home. Yes, you understood correctly - for training the whole body. Although in Soviet times, these simulators were popular and widespread.

It would seem, well, what is there in this gymnastic wheel. But in fact, it turns out that all the main and many non-main muscle groups are swinging.

To work out the whole body, it is enough to limit yourself to 6 - 8 exercises - this will be enough for muscle growth, stretching, increasing muscle strength and overall strength, endurance, if you can perform a large number of repetitions (more than 15).

In order to understand which muscles are involved, we will consider a standard exercise - rolling the roller back and forth from a standing position. That is, you stand on your feet, but rest your hands on the handles of the roller, the wheel of which is on the ground.

After that, you need to, so to speak, "move apart" and "close" without touching the knees, stomach or chest of the floor. Support only on the wheel itself through the arms and legs. It is best to do this exercise from your knees at first. For men, I advise you to press at home.

What muscles are working?

Well, in a few words, all muscles. But still, let's take a closer look at a working corset.

Back. Believe it or not, the back muscles, and to the greatest extent those located along the spine (trapezius, lats, lumbar), receive a tremendous load during rolling forward and backward. The voltage peak occurs at the lowest point when it is necessary to keep the entire body straight.

Breast. Not so much involved in the work, but still contributing.

Deltas (shoulders). Oddly enough, but a huge load also falls on your shoulders - it is they who allow you to bring the roller back and forth and it depends on them whether you can do it or not.

The rectus and oblique muscles of the abdomen (abs and sides). Like the back, it receives a rather large load, because it is responsible for bending the body, and when lowering it also stretches. The sides are not so tense during work - they play the role of stabilizing muscles, monitoring the balance of the body.

Muscles of the legs and buttocks. While it seems obvious footwork, it is not. here they are even more involved in work than all the lower muscles.

The muscles of the thighs and legs are stretched and tense only statically, if this is a non-specific exercise on the legs (but we are now discussing a basic exercise with you, I will write about all the exercises tomorrow). The buttocks tighten during flexion and extension of the hip joints, which also pumps them enough.

Hands. As in the case of the legs, the arms are loaded only statically (, triceps, forearms), responsible for the grip, holding the projectile and the position of the arms (bent or straight).

Small muscles of the neck. The neck is also involved in the work, but in general it does not contribute too much to the exercise, although if the muscles in the neck are sore, during the lowering and lifting you will feel exactly when they come into work.

Round, diamond-shaped and serrated. These small muscles are subordinate to the "older muscles" near which they are located. That is, if a large group of muscles standing next to it strains strongly, then they will be more involved in the work. And vice versa.

Skeletal. As you know, our body is not limited to the muscles that we can see. There are also skeletal muscles that work quite well during this exercise. Characteristically, the roller allows you to train these muscles, although with ordinary exercises with free weights or with your own weight, this effect is very difficult to achieve.

Joints. Well, and of course, the joints, to which the above muscles are attached, receive tremendous training and strengthening. You may not have outstanding muscles and large dimensions, but thanks to the strength of the joints, you can do what some "pitching" cannot. Bruce Lee is an example.

Build your abs with the roller machine and ab exercises in the comfort of your home. It may sound like a promotional offer motivating you to buy a sports gadget, but after 2 weeks of operation, you yourself will see how effective it is. You don't have to buy a gym membership or bulky exercise equipment to keep your body toned. A compact press roller and regular press rollers are suitable for this purpose. 10 minute lessons 5 days a week.

Despite its uncomplicated design, it is in no way inferior in efficiency to its expensive counterparts with numerous options. Models with 1 or 2 rubber wheels on the pivot axle are designed to work the upper torso.

What zones are pumped

When performing exercises with a roller, the muscles of the back work - the lats, the lower spine. Peak load occurs when the wheel is rolling forward and backward. All grasping and holding movements are carried out with the help of deltas, triceps,.

Abdominal roller exercises work on small skeletal muscles that are often out of work when working with free weights.

In total, up to 20 muscles are involved. The thighs and shins are devoid of dynamic load, but throughout the entire practice. When tilting and straightening the pelvis, the buttocks are included in the work.

Remember that the key to high-quality training with a gymnastic roller:

• sequencing;
• smoothness of movements;
• constant tension of the abdominal muscles;
• correct breathing.

On the slope of the body, inhale, at the time of returning to the IP - exhale.

A set of techniques for a press with a roller lying

Learn to roll it before you get into serious loads. kneeling... This is one of the basic rollercoaster exercises for beginners to master the basics. Practice consists of 3 stages:

1. Take a PI - get down on your knees, round your back and rest on the side handles of the simulator.
2. Move your body following the wheel without bending your lower back.
3. After reaching the culmination point, when the chest is completely on the floor, in reverse order, go back.

Detailed exercise technique with roller in video format:

Extension with a roller for beginners

1. Lie on your stomach, squeeze the mini trainer in straight hands.
2. Without lifting your hips from the surface and arching your back upward, with force pull it towards you.
3. After exhaling, roll forward in a smooth motion.

Exercise with a gymnastic roller for men and women for the lateral abdominal muscles

1. Kneel in a basic position in front of the machine.
2. Grasp the handles with your palms, push the wheel forward, maneuvering your body left and right until it straightens like a string.

Oscillating movements engage the oblique abdomen and strengthen them.

Another version for pumping oblique muscles.

1. Sit on the floor with your legs extended forward.
2. Place the abdominal roller on the left side.
3. Grab it with your hands and roll the wheel to the side until it touches the floor of the lower chest zone.

Repeat 10 times in 3 sets for each side.

but more often than 1 time a week lateral exercise with a roller for the press girls do not need to do... The enlarged muscles give the waist a visual volume.

How to do middle and lower abdominal roller exercises

1. Sit on the floor with your legs bent.
2. Bring the wheel under your feet and lean on the side handles like on a pedal and roll it forward.
3. The further it travels, the closer you move your ribcage to your knees. With your chin touching the tibia, return to the PI.

Standing Extension with Back Roller

1. Take an upright position with your feet at shoulder level.
2. Place the projectile in front of you.
3. Bend, rest your hands on it and follow it along one path to the horizontal of the body with the floor, without touching the surface.
4. Then return to the PI and duplicate all the movements the required number of times.

To do exercises with a gymnastic roller correctly, avoid common mistakes:

1. For beginners, it is preferable to work with a large wheel.
2. At first, 5 repetitions are enough.
3. Do not overstrain your back, trying to keep your body straight. Stop exercising if you feel uncomfortable.

The number of repetitions determines the level of fitness. At the beginner level limit yourself 10 repetitions in 2 sets. After 2 months workouts, bring the number of takes 15 x 3.

The abdominal wheel is the most effective and, at the same time, the elementary fitness equipment to use. Its purpose is to strengthen the muscles in the abdomen, back, buttocks, shoulder girdle, thighs, arms, chest. The roller has practically no analogues, and any beginner can do it, it is a multifunctional trainer for strengthening the general muscle tone.

Execution technique

Any exercises must be performed with the most accurate technique in order to get the desired result, as well as not to injure yourself.

Do not forget to warm up and warm up your muscles before doing it.

• First you need to get on all fours and pick up the roller. Place it under your shoulders on outstretched arms, stay in this position. As you inhale, slowly roll the roller forward, let your body stretch and follow it. The main thing is not to touch the floor with your body and continue to stretch as long as possible. At the maximum point, you need to pause. Then pull yourself back up to the starting position.
• Lying on your stomach, stretch forward with outstretched arms. While transferring the load to the wheel, pull it towards you without bending your arms. Bend over without lifting your legs.
• Sitting on the floor with legs straight. First place the wheel on the right (then repeat the exercise by placing it on the left). Bend the body by pressing on the wheel with your hands, rolling it as far as possible. Return to starting position. It is important not to bend your legs.
• Position on the floor, but the legs must be bent at the knees. Place the wheel handles under your feet and start rolling it with your feet. The farther the roller moves, the more your body will bend, while your chest should touch your knees.
• Standing with your back straight and your feet shoulder-width apart. Next, tilt your body down, as if you were putting the roller on the floor. Then push it down, then roll it forward. Stop as soon as your chest is about to touch the surface. At this point, you need to linger for a few seconds, and then slowly return back.

Subtleties of execution

• Roll the roller back and forth very slowly;
• The abdominal muscles should be tense;
• In an extended position, you need to linger for a few seconds;
• Increase the load gradually, start with 8 reps in 3 sets, to allow the muscles to quickly get used to the loads during exercise;
• The smaller the roller, the more difficult it is to perform the exercise;
• Watch your breathing. As you exhale, stretch, while inhaling, return to the starting position.

Advantages

• strengthening the muscle corset;
• increased endurance;
• strengthening posture;
• reduction of back pain;
• work up to 20 muscles at once;
• working out the hands;
• ease of use;
• the fat burning process is increased.

In conclusion, we add that you need to approach the classes carefully, but if you follow the technique, then the result will not be long in coming.