Health disc for weight loss: compact exercise machine for a thin waist

The health disc is an effective, small home exercise machine for body modeling and weight loss, well known since the last century. These are two disks fastened together, the upper one rotates relative to the lower one on a bearing. Recently, the principle of operation of the simulator has not changed, but a whole set of exercises has been developed and new functions have been added.

In this article we will analyze in detail what a health disc is, what benefits it has, and what results can be achieved during training. We'll show you how to properly exercise on a plate and offer effective exercises for losing weight on your health disk.

What is the Health Disk simulator?

Health disc for weight loss - a device for performing physical exercises. It consists of a pair of round plates, the diameter of which is 25-40 cm, and differs depending on the model. The plates are connected to each other by a bearing, thanks to which they can rotate relative to each other. The metal version was known back in the days of the Soviet Union, and is traditionally called Grace. Its disadvantage was the loud clanging sound.

The rotation disk today is a modern model made of high-quality plastic. They are distinguished by their bright colors, many are equipped with pads with pimples for a massage effect, a calorie counter and even a device for playing music. Recently, devices with attached expanders for working out the arms have become especially popular.

Brand overview

The modern Grazia disc has little in common with the Soviet simulator and is represented by different brands.

Bradex

Country of origin: China.

Cost: $5.5.

Material: polypropylene.

Diameter: 25 cm.

Maximum load: 100 kg.

Additional accessories:

• relief surface;
• built-in magnets.

Body Sculpture

Country of origin: China.

Cost: $12.5 (with massage balls), $15.9 (with built-in computer).

Material: rubberized, non-slip.

Diameter: 30 cm.

Maximum load: 100 kg.

Additional accessories:

• massage metal balls over the entire surface of the disc;
• built-in magnets;
• relief surface.

Some models of this brand are equipped with a built-in computer. The display shows:

• time;
• number of twists;
• number of calories burned;
• the number of grams consumed.

What is the purpose of the health disc?

The rotating disk is universal, as it is intended for training not only in the gym and at home, but also on the street or in the office - wherever it is convenient for you. Systematic performance of sports exercises will have the following effects on the body:

• pumping the rectus and oblique abdominal muscles;
• strengthening the muscles of the spine;
• optimization of the circulatory system;
• tightening of muscle fibers in the arms, legs and thighs;
• positive effect on the functioning of the gastrointestinal tract, coordination;
• Fast calorie burning: just 30 minutes on the machine will allow you to lose 250 calories.

Interesting! The device is compact, so you can easily take it with you on long trips. You don't need a lot of space for storage.

Disc exercises are an excellent addition to a system of measures to lose weight and create a thin waist.

Action

The main purpose of the disc is to improve the health of the body, strengthen the spine, abdominal and leg muscles, and improve the vestibular system. However, over time, it began to be used for weight loss, as it allows you to burn calories, warms up the body perfectly for subsequent training, and can act as a cool-down.

This is a real salvation for those who lead a sedentary lifestyle: if after every hour of sitting at work or watching TV, you spin a gymnastic exercise disc, this will disperse congestion in the muscles and joints, activate blood circulation and lymph flow. Such mini-breaks will not allow you to gain weight due to physical inactivity.

What you can count on if you spin it regularly:

• stabilization of weight, prevention of gaining new kilograms due to a sedentary lifestyle;
• weight loss due to constant training and dietary restrictions;
• correction of the figure: the waist will become thinner, the sagging stomach will be removed, the buttocks and abs will be pumped up, the legs will become slimmer;
• strengthening the spine, ligaments and tendons of the knee and ankle joints;
• improvement of blood circulation and metabolic processes;
• getting rid of swelling and fatigue of the legs;
• development of flexibility;
• massage of internal organs.

The disc is especially good for losing weight in the abdomen and sides, as it loads the oblique muscles, thanks to which beautiful abs are formed. The buttocks will also be affected, and they will also have to work hard. The result is the same elastic butt without cellulite that almost all women dream of.

Many people consider the disadvantage of this simulator to be the static nature of the upper half of the body, but this is a mistaken opinion. While working with the disc, notice what happens to your arms and chest: they are tense, because it is quite difficult to remain motionless when your waist and legs are twisted. Therefore, you should not worry that they are not involved in training and will not lose weight. Within a month you will feel how the shape of your breasts has improved: they will become firmer and more toned. There will also be less fat sagging on the arms, as muscle mass will build up.

On a note. Fitness trainers compare the health disc with a hula hoop and a jump rope in terms of effectiveness and results: they allow you to lose weight, participate in body shaping, and can be used for warming up and cooling down for any (cardio and strength) training.

The benefits of exercising with a disc for weight loss

A waist trainer is a convenient and budget-friendly way to always stay in shape. The benefits are obvious:

• it is possible to perform both classic turns for the waist and load many other muscles of the body;
• ideal for losing belly fat for people who lead a sedentary lifestyle;
• systematic exercises will prevent spasms, vascular diseases, digestive problems and the formation of cellulite;
• Proper nutrition and exercise for good health are the key to fast and proper weight loss;
• the exercises can be performed by both children and adults;
• Only 10 minutes of exercise will be enough to get a boost of energy and good mood for a long time.

Advantages

Probably the main advantages of the health disk can be considered its relative accessibility and ease of use. Almost everyone can afford the simplest model (just to rotate). It’s not difficult to figure out how to perform most of the exercises on it – even a child can master the simulator.

Let us emphasize once again that in the process of working with a circle, first of all, the waist and abdominal muscles are loaded. In addition, you will perfectly strengthen and tighten your legs, thighs and buttocks, make your spine more flexible, increase overall performance, improve blood circulation, metabolism and intestinal function. All this contributes to weight loss. Of course, not on its own, but in combination with other methods of reducing body weight.

It is important that while exercising, you can arbitrarily choose the rotational amplitude and determine the duration of each approach and the entire workout yourself.

The longer you exercise, and the higher your motor amplitude, the more energy will be spent and the faster your muscles will become toned. Just imagine: just 30 minutes a day – and you’ve already started losing weight.

Rules for training on the simulator

Before starting your workout, drink 250-300 ml of water. This will significantly speed up metabolic processes and help burn calories faster.

Important! To lose weight, exercise twice a day for 30 minutes, and to maintain good shape, it is enough to spend 10 minutes.

For comfort and effectiveness of training, remember:

• The device must be installed on a surface that will not slip.
• It is necessary that during the exercise the necessary muscle groups work, but the joints should not hurt.

• If you are a beginner, the main thing is not to overdo it. You should start training moderately, gradually increasing the load. We recommend starting the exercises with 10-15 minute sessions.

• Sportswear should not be restrictive, but not very loose either. Don't wear pants that are too long or loose. It’s better to wear thin socks on your feet or go barefoot.
• Before starting the training, the room should be ventilated.

Training rules

To increase efficiency, training on the simulator must follow certain rules:

1. The disc is installed on a flat, non-slip surface to avoid injury.
2. During training, your head and gaze should be directed straight - this will help avoid dizziness.
3. Maintain rhythm and tempo throughout the lesson.
4. Half an hour to forty minutes before starting training, it is recommended to drink a glass of warm water to stimulate the heart.
5. Clothes should be comfortable.
6. You should not allow several consecutive twisting exercises.

A set of exercises on a health simulator

For those who are interested in how to properly exercise on the health disk, we offer a health-improving set of exercises.

Important! In exercises 1-7, the starting position is to stand on the machine, bend your legs as if you were going to sit on a chair and turn them to the left.

1. Place a couple of chairs in front of you, with both backs facing you. Use your palms to grasp the backs. Turn to the right, while straining your abdominal muscles, and perform diametric rotations in opposite directions 5 times in each direction.
2. Place your hands against the wall. Turn your legs to the sides 7 times each.
3. Place your arms at your sides. While standing on the machine, make 9 rotations left and right.
4. Lower your limbs. Start rotating, while if your hips go to the left, then your arms go to the right. Complete 7 reps.
5. As you rotate your hips to the left, raise your arms up. Do it 7 times.
6. Close your arms above your head and rotate your lower torso 6 times to the sides.
7. Place your hands on your ankle joints, then turn three times in each direction.
8. Place the device on the seat of a chair and sit on it. Place your hands on your knees. Move your feet left and right, rolling from heel to toe 5 times.
9. Remaining in the same position, lock your hands behind your back in the form of a “lock.” Push off with both feet from the floor, turn to the right, return to the original position, and then make the same movement to the left. There should be a total of 4 turns.
10. Place the machine on the floor, sit down on it, bending your knees, and clasp your waist with your hands. Move your legs 4 times on each side.
11. While sitting on the apparatus, place your hands on your belt and place your feet shoulder-width apart. Straighten one leg and stretch your toes as far as possible, repeat with the other leg. 8 times each.
12. Stand with one of your feet on the machine and hold your waist with your hands. Perform side turns 10 times, after changing the supporting leg, repeat the exercise again.
13. Take the projectile in your hands, squeezing it tightly, and rotate your hands in opposite directions. Perform for 3 minutes.
14. Stand in a knee-elbow position so that your knees are on the machine, and your hands rest on the floor. Lift your feet off the floor and rotate your hips in a circle. Duration of execution is 2-3 minutes.
15. Weight loss exercises should be completed with stretching. To begin, breathe deeply. Do any stretching exercises: bending, lunging, rotating your limbs. After this, walk around the room for 5-7 minutes.

Important! You can independently regulate the amplitude of work, and the load remains safe, since its level depends on body weight.

Possible harm and contraindications

The gadget itself does not cause any harm to health, you just need to use it correctly: if the device is designed for a weight of 90 kg, then people with a larger mass are not recommended to use it. Classes are contraindicated in the following situations:

• atherosclerosis;
• radiculitis;
• hernias of any kind;
• osteoporosis;
• chronic diseases.

Reviews of those losing weight

• Alina: In my apartment I can’t even dream of having large exercise equipment, but I liked the health disc. It's small but effective. After just a month of a gentle diet and exercise, I easily lost 5 kilograms.
• Irina: To make sure whether the exercise machine was right for me, I studied reviews about it on the Internet, watched training videos, and decided to try it. I didn’t feel much of an effect because I worked out to the best of my ability, and I ate whatever I wanted. I plan to continue exercising and review my diet.

Positive results from using a weight loss disc will please you after just a month of regular training. The simplicity of the exercises and the compactness of the device have made it a bestseller in the sports world.

How to choose

When deciding to purchase a simulator, you should know a few selection rules:

1. Accuracy of weight determination - maximum load is 120 kg.
2. Clear formulation of lesson objectives.

From all the variety of disks, you should choose a model that solves your goals in full. For example, to tone muscles, the simplest options (even in metal versions) are sufficient. The presence of expanders and massage areas will help in the fight against excess weight.

Models equipped with magnets, a computer that counts twists, and analyzes other information are suitable for those who have identified the disc as the only exercise machine for constant home training. To accustom a child to classes, musical models are suitable - they react individually to each movement.