You will need
- gymnastic roller;
- gymnastic Mat.
Get on your knees. To perform the exercise, place under the knees, rolled up towel or gym Mat. Take the roller with both hands and install it at a distance from the knee to the back was parallel to the floor.On the inhale begin to roll the roller forward, trying to touch the floor with his chest. Feel the muscle tension pressand hold for 2-3 seconds. Then, exhaling, slowly return to the starting position. Only work the abdominal muscles. Do 15-20 repetitions.
Lie with your belly on a gym Mat. Roller set on the floor in the outstretched hands in front of his head. Inhale, and straining muscles pressand pull the video yourself. Vignettes back as high up as possible. Bend at the waist, but not distract from the floor of the femur and the pelvis. Exhale and slowly return to starting position. Do 15-20 repetitions.
Sit on a gym Mat. The legs pull out in front of him. Install the roller to the right of the case and put your in his hands. For a breath, resting his hands roll the roller from myself to the right, maximally lowering the body. Feeling the tension of the oblique muscles pressand hold for 2-3 seconds and exhale return to starting position. Perform 15-20 repetitions. Then relax for a minute and do as many repetitions for the left side. That's one approach, and you need to perform two.
Stand straight with feet shoulder width apart. Lean forward and take focus on the video. Set the simulator as close as possible to the socks. Slowly move the roller forward. Stoop to touch the breast sex. The emphasis should be on the roller and toe socks. Hold this position, then slowly pull the roller and on the exhale return to the starting position. This exercise is the first time it is recommended to perform with the insurance partner. Do 10 to 12 repetitions. Gradually increase their number.
Beginners often have to do with gymnastic video have pain in the lower back. To prevent them combine exercises with video hyperextension. Hyperextension can be performed on a special bench or just on the floor, securely fixing the legs.
Starting exercises with a gymnastic roller, do not try immediately to descend or to run the maximum number of repetitions. You may simply not enough forces to return to its original position. Increase the load slowly.