Exercise with the roller for the press. We study all the subtleties and secrets.
Roller for the press – an inexpensive fitness projectile, which is designed to strengthen the muscles of the cortex and the abdominal press. Despite all the simplicity of the technique of exercise, rolling the roller causes a lot of difficulties due to the weakness of the entire abdominal region of the abdominal muscles, as well as the areas of the back. The straight and oblique abdominal muscles actually shrink isometrically with a slight flexion of the waist under resistance. In the absence of flexion of the waist, the straight and outer oblique abdominal muscles act as stabilizers of the pelvis and waist during flexion of the hip joint.
The complete muscular ensemble is the following set of muscles:
target region – iliopsoas muscle;
synergists – broad fascia tensor, tailor, comb, long / short adductor, wide back muscle, large round, large (sternal part) / small pectoral, posterior delta, rhomboid;
stabilizers – straight, oblique abdominal muscles, triceps, large thoracic (clavicular department), wrist flexors;
dynamic stabilizers – straight muscle of the thigh;
antagonists-stabilizers – muscles-straighteners of the spine.
Benefits & Implementation Options
Performing an exercise with a roller for the press, you will get the following advantages:
- development of the muscles of the abdominal press;
- the creation of a strong muscular corset – strengthening the muscles of the cortex;
- involvement in the work immediately a large number (up to 20) of the muscles;
- greater activity of the straight and oblique abdominal muscles in comparison with twists;
- increased endurance;
- improved posture;
- reduction of back pain, prevention of injuries;
- increase in working scales in squats;
- improved muscular coordination;
- increased muscle mass, increased basal metabolic rate (improved ability to burn calories
- during periods of inactivity).
- Technique of execution
Exercise with a roller for the press is not without its own subtleties and nuances, and therefore it is important to know how to properly implement it. In order to understand this, let’s go through the technique of its implementation step by step.
Step # 0.
Take the roller in your hand and occupy the position on the floor, standing on all fours. Place the roller on the outstretched hands strictly under the shoulders, lock in this position. This is your starting position.
Step # 1.
Breathing in, slowly start straight on rolling the roller forward, pulling your body after him and stretching it. Continue forward as far as you can without touching the floor with your body. After a pause in a stretched position, pull yourself back to its original position, making an exhalation for contraction (rapprochement). Repeat the specified number of times.