Пресс с роликом
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General info
How to perform exercise
- Сядьте на колени и возьмите в руки ролик.
- Медленно катите колесо по полу одновременно вытягиваясь за ним. Старайтесь выпрямится вдоль пола на вытянутые руки.
- Задержитесь в конечном положении на мгновение и начните тянуть ролик на себя, возвращаясь в исходное положение.
- Повторите упражнение несколько раз до полного напряжения пресса.
Photos of the correct technique
What muscles work?
If the correct technique is followed, the following muscle groups work: Abs, and auxiliary muscles: Shoulders, Forearm
Weight and number of repetitions
The number of repetitions and working weight depends on your goal and other parameters. But the general recommendations can be presented in the form of a table:
| Goal | Sets | Reps | Weight, %1Rm | Rest between sets |
|---|---|---|---|---|
| Strength | 2-6 | 1-5 reps | 100-85% | 3-7 min |
| Mass gain | 3-6 | 6-12 reps | 85-60% | 1-4 min |
| Fat burning | 2-4 | 13-25 reps | 60-40% | 1-2 min |
In order to make the training more diverse and effective you have to change the number of repetitions and the working weight. It is important not to go beyond certain values!
*Specify the weight and the maximum number of repetitions that you can perform with this weight.
Best workout routines with this exercise
These programs with this exercise «Пресс с роликом» are among the best rated by athletes.
Fat Burning
Exercise substitutions
You can try replacing the exercise «Пресс с роликом» with one of these exercises. The possibility of replacement is determined on the basis of the muscle groups involved.
Пресс с роликом
Author: AtletIQ: on
Пресс с роликом — The benefits of exercise, how to properly perform and how many sets to do..
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Workouts with «Пресс с роликом»
