Roller press - not boring and effectively!
How can the most intense load your abs? To pump up the press, not necessarily to perform long and boring exercises lying on the floor. You can take a special movie for the press. Exercises with them are very effective. In order to maximize load your abs, you need to follow the correct execution of exercises, using the correct technique.
How to use video for the press?
We kneel, take a pen clip so that your shoulders are over the roller. Then, slowly pull your hands forward, thus rolling away roller to press as far as possible. The main thing - do not fall face in the floor. At the same time watch out for your body and avoid bending the back or sagging thighs. Once you reach the farthest point, strain the press, buttocks and muscles crust and return to the starting position.
Exercises with a roller to press
Such exercises are excellent proven, they are sufficiently effective and provide the best results. Each exercise should be repeated 10-15 times.
- takes its original position: Sit down on the floor, the emphasis is on the knees, the roller holding. Then we roll the roller forward, trying to do everything slowly and not too quickly. Then carefully return the original.
- The next exercise is the same as the previous one, but in the moment when you come back to the original, and touched the breast thighs, lock the body in this position for a few seconds. This allows the muscles to stretch and prepare for the next exercise.
- Lie on your stomach, holding the roller in the straightened hands forward direction. Begins to move to the video itself, and the need to bend your back and legs remain fixed. Approaching the roller as close as allowing your spine. In extreme point lock body for a few seconds and then return to the starting position (on the stomach).
- We sit on the floor, straighten your back, legs extended in front of you, knees bent. Roller press put right, put your hands on him (without bending), start it rolling, lightly making an effort right until not touch the floor with his chest. After that, slowly and gradually return to its original position. Then repeat the same on the left side. This exercise effectively trains the obliques.
- Sit on a chair, knees slightly bent. Roller press is located under your feet, place your hands in his pen. Slowly straighten the legs, tilt the body to them, until the chest touches the knees. This exercise is difficult enough, and the beginner the first time is unlikely to cope with it. But still try to do what is required, because the desire to do the right thing - it is the key to success.
- Stand up straight, keep your legs straight at shoulder width. Roller press lower to the floor in front of him, rest in and move smoothly from the roll itself. Exercise will be ideal if you slowly lie down on the floor. Novice enough ride roller as far as possible and lock it in an extreme point. Though in constant training, and the result will not take long.