An ab roller is a sports equipment that has a fairly simple design. It consists of a handle divided into left and right sides by a wheel, which is located in the middle, making it as comfortable and convenient to hold with both hands. The simplicity of the device does not mean that it has low efficiency.
Exercises performed with a roller pump up the abdominal, back and triceps muscles well. This is only true when the execution technique is followed. Training with a roller is highly effective, and for most exercises you need to be a fairly experienced athlete.
What are the benefits of an ab roller?
To begin with, the fact that it is compact and cheap: the simplest models cost between 250–500 rubles. At the same time, the exercise has many advantages:
- Pumps up the abdominal muscles more effectively An electromyographic analysis of commercial and common abdominal exercises: implications for rehabilitation and training of popular crunches and folds.
- Great for targeting your obliquesAbdominal Muscle Activity While Performing Trunk-Flexion Exercises Using the Ab Roller, ABslide, FitBall, and Conventionally Performed Trunk Curls.
- Protects your lower back. Compared to the tuck and other abdominal exercises, the roller movement does not significantly stress the lower back and hip extensor muscles. The entire load goes to the rectus abdominis muscle, and the intervertebral discs in the lumbar spine do not suffer from compression.
- Suitable for any skill level. The difficulty of the roller exercise depends on how far you roll it. By changing the distance, you can adjust the load and track progress.
However, all this is true only if the correct technique is followed. Otherwise, exercise with a roller may end with your chin smashed on the floor or back pain. Excessive arching in the lower back creates compression, which can lead to disc protrusion, pinched nerve roots, inflammation and pain.
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