V winter time for good grip on the car, it is better to install studded tires. There are several tire options on sale from different manufacturers, rubber differs in quality and price. If for some reason you do not have the opportunity to purchase studded products, you can make them yourself from ordinary all-season tires. So, how to successfully make a spike with your own hands?

In what cases is manual tire studding done?

Technical characteristics of rubber depend on the location of the studs, their number and size. Despite the high time costs and laboriousness, in some situations it will be more profitable to do your own studding. Most often, this work is done when:

• there is no opportunity to purchase expensive products from a well-known brand;
• available studded tires are of poor quality;
• need to make studded rubber under individual characteristics operation of the car.

Many manufacturers do not offer very good products. good quality... During the ride, the spikes can fly out, as a result of which the rubber deteriorates.

Studding a tire using a pneumatic gun takes a little time

Tip: You can use new and used tires with your own studding. The main thing is that they are of good quality and free from defects.

Selection of materials and necessary fixtures

If you decide to do rubber studding without holes, then you need to prepare good drill with a special tubular drill. During drilling, all the shavings will go inward and there is no need to blow out the holes in the future. When working, you need to adjust the depth gauge so that the cleats are at the same distance from the surface. If they are located too deep, they will not be able to fulfill their function.

An air gun is a good choice for quickly driving the spikes into the holes. It connects to a dedicated compressor. During operation, the metal legs expand the hole and a thorn is driven there under the pressure of air. In addition to a drill and a pistol, you need to prepare:

1. Hammer.
2. Pliers.
3. Spray bottle with soapy water.
4. A set of special spikes.

Tip: You can use a hammer and a metal plate to adjust the position of the cleats.

Selection of thorns

Manufacturers offer several types of studs. According to the material of manufacture, the products can be divided into:

The shape can be oval, four-sided, with several flanges. The most famous brands on the market today are Nokian and Gislaved. Most often, single-flanged oval studs are chosen for manual studding, since they are easier to install. If the car is operated in difficult weather conditions on a poor-quality surface, then it is better to choose double-flanged products.

How to do it with the help of an improvised tool

A hand-made spike can be done in three ways:

1. Manual.
2. Semi-automatic.
3. Automatic.

The first method is the most time consuming, a special key, a screwdriver and a hammer are used here, you perform each action with your own hands. The upside is that no special tool is required, but it takes a lot of effort to get it done. In the semi-automatic method, a screwdriver with a nozzle is used. They push the thorn into the hole. The speed of work increases, but you need to carefully monitor the position of each spike.

Using a compressed air gun, you will ensure that the studs are held securely. With such a tool, the working time is significantly reduced. The main disadvantage here is the high cost of the device and equipment itself. We'll have to spend money on a compressor and a pneumatic line system.

The main stages of work

After finishing work, the rubber should be allowed to stand for some time. When dry soap solution, the spikes will be securely fixed inside. Experts recommend driving about 300 km without sudden accelerations and drifts. After running-in, the vehicle can be operated in more extreme conditions.

Tip: During the running-in process, some of the cleats may fly out of the holes. Do not reinstall them as the hole is already stretched and metal product will not hold on there.

Is it possible to make spikes yourself

Experts recommend purchasing sets of spikes from famous brands... Analogues and fakes wear out very quickly and often fly out, which leads to the destruction of the tire surface. It is quite difficult to make such products at home, since a special alloy is required. Even with small deviations from standard sizes the cleats will not hold well in the holes and will be difficult to install.

We make reliable rubber with our own hands (tips on the video)

An ordinary hoe (in the local dialect - glanders) is somewhat close to Fokin's hoe and plane cutter, although they are different, but they are united by one sad rule of use: shock movements on the ground.

Which is easier: pulling an instrument buried in the ground towards you, straining the muscles of the abdomen and arms, or pushing it forward away from you, calmly, without straining? The answer is obvious. Our new instrument made universal. Let's call it a hoe or a flat-cutter Smentyna.)) Sounds like that? Fokin is already there.

What are the capabilities of the new flat cutter.

What can he do? No. Not Fokine, but our instrument. We will list it in detail in the text about it.

Hook-flat cutter in the front part it has a triangular shape, which easily sinks into the ground and cuts plants easily, since its pointed edges move tangentially to the roots. The back part is sharpened for a hoe (glanders) and, when moving towards itself, makes a weeding similar to the Fokin's plane cutter.

There is no need to lift our plane cutter from the ground. In work, he is in the ground constantly and at a given depth.

There is a lock on the holder bar that adjusts the height of the support wheels that set the depth working area flat cutter from the type of soil cultivation. If weeding is going on, the wheels can be raised completely by pushing the catch up. The plane cutter will slide freely in the ground, which makes comfortable work in a row. The earth does not turn over, but only loosens, which conserves some of the moisture.

When it is necessary to work the soil to a deeper level, the support wheels are set to the desired position. The roots of weeds are also cut off and the earth is loosened, but already at a depth of three to ten centimeters.

Conveniently? Yes. Conveniently. Very. I personally tested my flat cutter, although I do not like to work with a hoe. I processed twenty acres in the heat on an area with corn 50 - 70 centimeters high in a couple of hours. Now the usual hoe is resting together with Fokin's plane cutter, greased with grease just in case.

How to make a flat cutter.

The plane cutter blade was made of torsion bars of the Zaporozhets front suspension. The frame that attaches the knife to the bar is from the frame of a Soviet baby carriage (chosen from scrap metal). Suitable material for strength. Holder for an insert for a handle from an inch pipe. The rest is made of wire and scrap metal.

Flat cutter for tillage I liked both neighbors and relatives. Orders were sent, thus there was a small income (not for the tax).

Every summer resident is familiar with such garden tools as a hoe. With the help of a simple device, you can successfully destroy weeds, loosen the ground, or perfectly aerate the soil on summer cottage do it yourself.

Choppers are an indispensable tool for creating irrigation grooves before watering with your own hands, not auto-irrigation. An indispensable tool for hilling plants, since with the help of a long handle you can loosen in the most remote areas. A summer resident's kit always consists of several types of garden tools, for example, a hoe and its hybrid (hoe, loosener), both factory-made and self-assembled.

Garden hoes are made in different variations, which allows you to easily do a wide variety of work on a successful site. Depending on the required work, choose a hoe with different width blades, with pointed or rounded corners, trapezoidal or triangle-shaped.

The material from which the hoe is often made is carbon steel. Such material is easy to sharpen with your own hands, but it is most susceptible to corrosion. In order for such a tool to serve you as long as possible, after each work in the garden, thoroughly clean the remnants of soil and grass from the blade, and then lubricate with oil. Stainless steel hoes are more popular with summer residents, since stainless steel more durable and requires simple care... The only negative is the price.

A hoe is the same hoe, only its blade is made in the form of a hemisphere with a pointed end. This type is more suitable for hilling, creating holes for planting, as well as beds for potatoes, vegetables, legumes on rocky soils.

The difference between the hoe-loosener hybrid from the classic type is the presence of non-bent ends, with which you can easily weed out the weeds of creeping plants.

Technical features

If speak about technical characteristics country tool, then, in fact, a hoe is a small metal shield, which is attached at an angle of 90 degrees to a long wooden handle. The shield is made in the following forms:

• Rectangular;
• Triangular;
• Trapezoidal.

When buying, choose the type that is most suitable for the upcoming work. Pay attention to the material of manufacture of the metal sheet, since it is he who determines the quality of the purchased tool. Often the household needs hoes and shovels different lengths and molds for hilling, forming beds and removing weeds.

How to do it yourself

Today you can easily buy the necessary gardening tools in any specialty store. But if you are a "homely" summer resident and like to do everything with your own hands, then why not make a hoe yourself.

So, let's look at how to assemble a garden tool from available tools with your own hands. As a handle, you can use any long stick from the tools available, and for the blade you can sharpen any hardened metal from what you have in the barn and is no longer quite working.

Video "How to sharpen a hoe"

Consider the option of using an old saw blade to create a shield for a hoe, since it is his experienced gardeners who most often recommend for use. The material for the saw is of increased strength, but at the same time it is flexible enough, increased resistance to wear. One such hoe, assembled with your own hands, will be enough for you for a season of active work.

Stage 1. Preparation of the material. We break off a piece of metal of the required length from the old saw. The most convenient length is 25 cm, but you can make the piece wider or slightly smaller, thereby adjusting the tool for yourself. Next, using a grinder and the thinnest grinding disc, the blade is sawn at an angle of 45 degrees in relation to the saw teeth so that this part is shorter. This simple technique will reduce the weight of the tool without reducing its working area.

Stage 2. Mounting holes. At a distance of 2 cm on the side of the saw teeth, drill 3-4 holes, leaving an even distance of 3-4 cm between them. We drill the same holes in the metal corner. As a result, the holes on both parts should match.

Stage 3. Attaching the holder. In this step, you will need two parts with holes and metal pipe 25cm and diameter 30mm. We hammer one part 4-5 cm inward and make two holes to pull the corner. After that, it remains to connect all the parts, and in the end you get a hybrid of a hoe with teeth, fixed on a corner, which is connected to a metal pipe.

Stage 4. Wooden handle. The holder can be made of any material, like a shovel, with which it will be convenient for you to work: pine, maple, larch. Handle diameter - not less than 3.5 cm. We grind one edge of the holder and drive it into the pipe. To prevent the wooden holder from falling out, you can fix it with a bolt, after drilling a hole, or hammer in a nail.

Stage 5. Sharpening of the working tool. As soon as the gardening tool is almost ready, all you have to do is cut off the teeth with a grinder. If you are making a tool for loosening the soil with your own hands, then the teeth can be left on the contrary. The grinding disc will help you sharpen the hoe, and then we will sharpen it with an ordinary file in the process.

The second commonly used variant of "home" production is a shovel hoe. In this case, you will need a steel bayonet shovel, which is no longer suitable for the work as intended. Cut off the bottom of the shovel with a grinder and get a triangle. Using a file, we remove burrs on the cutting side, then you need to make two holes for attaching the metal holder with rivets. Now all that remains is to insert and fix in the holder wooden handle and the garden hoe is ready to go.

The third option for making a garden tool with your own hands is a hoe from a piece of metal. If you don't have an unnecessary shovel or an old saw, but you have an unnecessary piece of metal, then making and sharpening a hoe is as easy as shelling pears. As a metal, it is best to take a steel sheet 2mm thick, and then several stages of work:

1. cut out a rectangle 7 by 25 cm by means of a straight cut. Process the edges of the canvas in order to avoid injury;
2. we knock down an ordinary corner 25 by 25 cm and weld it to a metal sheet;
3. using metal clamps, we attach the handle to the corner;
4. sharpen the blade of the hoe with a grinder, and grind and varnish the handle.

This is how you can quickly and as economically as possible make your own hands a tool from available tools for working on a garden plot.

Video "Chopper from an ax and a shovel"

To understand how to make a simple boot yourself, we recommend watching the next video. garden tools will find practical use a lot of what.

Below from the article you will learn what a press roller is, what muscles it trains and how to use it correctly.

In our store you can choose and purchase from several of the most popular press roller models.

Gymnastic press roller improves the tone of the abdominal muscles, arms, legs, hips and shoulders, improves the relief and shape of the abdomen.

A steel rod and comfortable handles that follow the contour of your hand make your workout more comfortable.

Gymnastic wheel made of hard plastic, develops shoulders, abs, triceps very well.

Gymnastic rollers designed to strengthen the muscles of the abs, shoulders, arms, legs and back. Using it in your classes, you can keep your body in good physical shape, develop flexibility, endurance and get rid of excess weight!

The gymnastic wheel is an elementary inexpensive sports equipment, easy to operate, and also takes up little space. There are also single wheel trimmers, but they are much less common than double wheels.

The disadvantages include only the limited options for use. For beginners, it is best to start with a roller that is wider in diameter. It is more convenient to do exercises with it in special sports gloves (gloves without fingers) so that your hands do not slip.

Since it is easy to get injured on this apparatus, it is best to perform the exercises on some not very hard surface. Suitable, for example, tourist mat... You should start working with a roller in the same way with easy exercises, and then move on to more complex ones.

Power Ab Wheel Roller with Feet Straps. An example of a workout with pedals

When exercising, it is necessary to keep the roller extended hands and knees or socks (in good physical shape), slowly roll the projectile forward on the floor, and then return to its original position. Increasing the load is achieved by increasing amplitudes movement and number of repetitions of exercises.

From Wikipedia, the free encyclopedia

A gymnastic roller is a sports equipment in the form of a wheel with two handles on the sides.

Description

Despite the simplicity of the design, the gymnastic roller is a very effective apparatus, since it is immediately involved in training. wide range muscles - the abdomen (primarily), chest, back, arms and legs, which simultaneously receive a significant load.

Other advantages are compactness and the ability to practice even at home. The disadvantage is that good physical fitness is required to perform exercises with a gymnastic wheel, as a result of which classes with this apparatus are associated with some difficulties for beginners.

In addition, during exercise, loss of balance (with subsequent fall to the side) is possible, as well as muscle overstrain in order to prevent falling.

Modifications

There are various modifications of the projectile, in particular, a roller with two and four wheels, with a return mechanism, with an offset center of gravity. Large quantity The wheels help maintain balance, and the return mechanism allows less effort when returning to the starting position, making it easy for beginners to practice.

In popular culture

In the film "In love with on their own"S. Mikaelyan main character Igor Bragin (a former athlete) presented his girlfriend Vera with a gymnastic video for physical education at home.

We offer a large selection of gymnastic rollers for the press:

The press rollers are made of metal and plastic. A steel rod and comfortable handles that follow the contour of your hand will make your workout more comfortable.

During exercise, you must watch your breath: when tilting the torso, inhale, straightening the torso - exhale. Every Abs Exercise runs 10-15 times.

1. Kneeling, place it on the floor in front of you. Leaning with straight arms on the gymnastic wheel, begin to smoothly move it forward, while lowering your torso until your chest touches your hips. Return to i.p.
2. Kneeling, pick up a gymnastic roller, place it on the floor in front of you. Leaning with straight arms on it, begin to smoothly move it forward, while tilting your torso until your chest touches the floor. After a pause of 2-3 seconds, return to I.P.
3. Lying on your stomach, grab a press roller. While pressing on it, start pulling it with your straight arms towards you. Bend over, try not to lift your hips off the floor. After a pause, reverse movement back to SP.
4. Sitting on the floor with straight legs extended forward, place P to your right. Without moving your legs from their place and leaning with straight arms on it, begin to move it to the side until your chest touches the floor. Return to i.p. Repeat the same to the left.
5. Sitting on the floor with your legs bent at the knees. Take P in your hands and bring it under your feet. Without letting go of your hands and resting your feet on his arms, start slowly straightening your legs, trying to touch your knees with your chest, then, bending your legs, return to SP.
6. Standing, feet shoulder width apart. Take a gymnastic wheel in your hands and, leaning forward, place it on the floor in front of you. Leaning on the gymnastic roller with straight arms, begin to slowly move it forward, preferably until your chest touches the floor. After a pause of 2-3 seconds, return to I.P.

Peculiarities

Despite all its outward simplicity, the gymnastic wheel is considered one of the most difficult ab exercises.

The main exercise is as follows. The starting position is to get on all fours and pick up the wheel. Then you need to slowly roll the wheel forward until you can hold. After a second delay at the "critical" point, you need to return in the same way to the starting position.

As you can see, to perform this exercise, it is not enough to work only with the press, you have to connect your arms and back.

This exercise is not easy for a beginner to do. After all, ideally, you need to practically lie on your stomach on the floor. Some "advanced" generally do not begin the exercise with the knees, but with straightened legs.

The wheel has and limitations... The first is the limited use of it by beginners (due to the severity and energy intensity of exercises with it). The second is contraindicated for people with problems with the spine and cardiovascular system.

Opportunities

Naturally, the press wheel is primarily intended for working out the press. All his muscles carry a tremendous load. This means that the stomach is changing before our eyes.

The upper body is also not inactive. Hands, shoulders work, but they are especially loaded pectoral muscles and back muscles.

The lower back, buttocks, hamstrings and quadriceps are also not deprived (all those "problem areas" that cause a lot of trouble for many).

It is also worth noting that all the difficulty of doing exercises with a wheel will pay off, as professionals notice, in a month.

And, finally, the simplicity and diminutiveness of the exercise machine makes it indispensable in the home gym.

Gymnastic roller

A flat stomach and a thin waist are almost indispensable attributes of any girl. Active young ladies watch this part of the body all year round- you always want to look fit and slender. In addition to the fact that a strong abs is beautiful, it also performs a number of very important functions for health: it supports internal organs, prevents hernia formation, and protects the lower back from possible injuries. To strengthen the abdominal muscles, hundreds of different fitness exercises have been invented, and this makes sense - after all, several muscles form the waist - the straight, transverse, oblique and muscles of the lumbar back. You can train them separately, or you can strengthen them all at once in one fell swoop, and even “pump up” the upper shoulder girdle. How? With a gymnastic abdominal roller! Probably everyone has seen the roller for the press - it is such a wheel with two handles, some even tried to use it. I will say right away - classes on it are effective and difficult at the same time, and the more difficult they are, the more effective, naturally, the training. Exercising with it will require much more effort from you than simple twisting. However, if you are interested in the question: "Is it worth buying a video for beginner fitnessists?", Then I will definitely say - YES! If you start doing daily exercises for the abdominal muscles with him, albeit not in full amplitude and not so "cleanly", but show patience and perseverance, then very soon everything will start to work out. Aerobics will not be able to achieve a flat abdomen and relief muscles, only strength exercises are capable of this, an example of which is training with a roller. This simplest apparatus is not inferior in efficiency even to "advanced" simulators. It is able to strengthen the pectoral muscles, back muscles, trapezius muscles, arm muscles, improve balance, coordination and, of course, make the abs strong and strong. Exercise with it contributes to the appearance of "relief", muscle building (naturally, on a modest scale) and the expenditure of excess fat. Due to the fact that for the exercise you have to use a lot of muscles, the calorie consumption will be much higher than from conventional ab exercises. The advantages of the roller as a home exercise machine are obvious - it is inexpensive (about 200-300 rubles), takes up very little space, it is difficult to break it, and training with it will not take much time. Gymnastic roller

How to use the gymnastic wheel wisely

Exercises with a gymnastic wheel

The most important thing when training with a gymnastic roller is to breathe correctly and evenly. If you hold your breath, then the effectiveness of the exercises will noticeably decrease. The breathing technique is as follows: before bending forward, first take a deep breath with your nose, and, lifting your body back, exhale (also with your nose).

For beginners, when practicing with him, for the sake of safety, it is best to take the starting position on the knees without straightening the body completely at the end point. It is even allowed to "catch" feet on some support (for example, a sofa). All of these measures allow you to slightly reduce the strain on your back. Later, with experience, you can increase the range of motion, perform more repetitions. And over time, you will definitely be able to do the exercises from the toes.

Start mastering the gymnastic wheel exercise with two sets of 10 reps. Do not do more, even if you feel that this is not enough, it is not difficult for you. Those who are more experienced recommend evaluating the result the next day. After all, this exercise has a secret - muscle fatigue comes with a significant delay.

Before doing ab exercises, you should take care of a soft pad under your knees. And remember: the smaller the wheel diameter, the harder it is to handle.

1. Kneel on the floor, take the gymnastic wheel in your hands, straighten them. Holding the simulator at outstretched arms, rest it on the floor in front of you. And begin to slowly move it forward away from you. At the same time, bend your back, lowering to your hips, until you touch them with your chest. After that, just as smoothly and slowly unbend, rolling the wheel towards you and returning to its original position. Take your time to avoid getting stretched.


2. Starting position as in the first exercise. Here, in the same way, you need to roll the wheel forward, until the chest touches the hips. But the difference is that in this position it is necessary to linger for a few seconds, and only then perform extension.


3. Lie on your stomach on the floor, stretch your arms over your head, take the wheel in them. Then slowly, leaning on the handles of the roller, pull it towards you. At the same time, your legs should remain on the floor, you only arch your back. Roll him as close as possible to you. Hold with your back arched for a few seconds and gently roll the machine back away from you. Do the exercise at least 10 times.
4. Sit on the floor, straighten your back. The head stretches up, the socks of straight legs - away from you. The gym wheel should be on your right. Grasp its handles with both hands. Then, leaning on the roller with straight arms, take it to the right of you as far as possible. You should touch the floor with your chest. Do not bend your knees during the exercise. Now gently return to the starting position. Place the machine on your left and repeat on the left side. Move the gymnastics roller to the left and repeat exactly the instructions. Do at least 10 repetitions in each direction. This exercise works your oblique abdominal muscles.
5. Sit on the floor, bend your knees, pick up the simulator. Place it under your feet and rest against the wheel handles. Gradually move your feet away from you, straightening your knees. Hands go behind legs. Continue to roll the wheel away from you with your feet until your chest touches your knees. This is not an easy task, but still try to make the touch happen. Then gently return to the starting position. Do the exercise 10 times.
6. Stand up straight with your feet shoulder-width apart. Grasp the handles of the gymnastic wheel, bend over and place it on the floor in front of you. Continuing to hold the roller in straight arms, transfer your body weight to it. Then slowly roll the machine away from you. Ideally, you should reach the floor. And so it is enough to roll back the wheel as far as possible, stay in this position for a few seconds and return to its original position. Do the exercise at least 10 times.

A flat stomach and a thin waist are almost indispensable attributes of any girl. Active young ladies watch this part of the body all year round - you always want to look fit and slim. In addition to the fact that a strong abs is beautiful, it also performs a number of very important functions for health: it supports internal organs, prevents hernia formation, and protects the lower back from possible injuries. To strengthen the abdominal muscles, hundreds of different fitness exercises have been invented, and this makes sense - after all, several muscles form the waist - the straight, transverse, oblique and muscles of the lumbar back. You can train them separately, or you can strengthen them all at once in one fell swoop, and even “pump up” the upper shoulder girdle. How? With a gymnastic abdominal roller! Probably everyone has seen the roller for the press - it is such a wheel with two handles, some even tried to use it. I will say right away - classes on it are effective and difficult at the same time, and the more difficult they are, the more effective, naturally, the training. Exercising with it will require much more effort from you than simple twisting. However, if you are interested in the question: "Is it worth buying a video for beginner fitnessists?", Then I will definitely say - YES! If you start doing daily exercises for the abdominal muscles with him, albeit not in full amplitude and not so "cleanly", but show patience and perseverance, then very soon everything will start to work out. Aerobics will not be able to achieve a flat abdomen and relief muscles, only strength exercises are capable of this, an example of which is training with a roller. This simplest apparatus is not inferior in efficiency even to "advanced" simulators. It is able to strengthen the pectoral muscles, back muscles, trapezius muscles, arm muscles, improve balance, coordination and, of course, make the abs strong and strong. Exercise with it contributes to the appearance of "relief", muscle building (naturally, on a modest scale) and the expenditure of excess fat. Due to the fact that for the exercise you have to use a lot of muscles, the calorie consumption will be much higher than from conventional ab exercises. The advantages of the roller as a home exercise machine are obvious - it is inexpensive (about 200-300 rubles), takes up very little space, it is difficult to break it, and training with it will not take much time. Video clip

Here are some options for classes:

1. Light exercise for the work of the shoulders and back. Kneeling, place the roller on the floor in front of you and grasp it with your hands. Holding onto it with straight arms, gently move it forward, lowering the torso until the chest touches the hips. Then, just as smoothly return to the starting position.
2. Light exercise for the back and hamstrings. Sit on the floor, bend your knees, place your feet on the roller handles. Holding it with your hands, and resting your feet on its arms, slowly straighten your legs, try to touch your knees with your chest. Return to starting position.
3. An exercise of medium difficulty for the work of the shoulders, back and upper abs. Lie on your stomach, grab the machine and pull them out. Start pulling him towards you, arms straight. Bend back without lifting your hips off the floor. Pause and return to the starting position in the same way.
4. An exercise of medium difficulty for the shoulders and obliques. Sit on the floor with your legs extended, place the roller to your right or left. Pressing on it, begin to move it to the side until your chest touches the floor. At the same time, the legs remain motionless. Touching the floor with your chest, return to the starting position.
5. A challenging exercise for the arms, back, shoulders and abs. Get on your knees, put the roller in front of you, holding on to it with your hands. Leaning your straight arms on it, slowly roll it forward until your chest touches the floor. Wait a moment. Return to the starting position just as slowly.
6. A difficult exercise for the work of arms, shoulders, back, press. Stand up straight, feet shoulder-width apart, exercise machine in hand. Place it on the floor and, leaning on it with straight arms, move it forward until your body is parallel to the floor and you touch the floor with your chest. After a pause, return to the starting position in the same way.

Gymnastic roller... Basically, it is already used by experienced fitness lovers. They do exercises for the press and upper body with him. It takes up little space indoors.

There is only one drawback - one-sided use for beginners.

Today many people know that power loads no less cardio burns fat. Plus strength training, that fat burning will occur another day or two after training.

It is also generally known that "the more muscles, the faster the metabolism." And the fat continues to be burned even when the person is resting.

Therefore, we can say that people who are on a diet and do cardio do not lose weight as quickly as those who do strength exercises. Plus, cardio doesn't build muscle. Sometimes, even in intense cardio, the body feeds on its own muscles instead of fat.

In order to solve this problem and draw the muscles, that is, the relief will help this sports simulator.

A roller is a simple apparatus, however, in terms of efficiency and labor intensity, it can compete with serious simulators. It will be more beneficial if you try to do the exercises correctly.

It will be difficult for an uninformed user at first to understand which muscles are affected by the roller, and the action of the wheel is universal.

First, the upper body is involved - the shoulders and arms, the muscles of the chest and back.

Secondly, the press, lower back, buttocks are involved as much as possible. Plus the quadriceps and hamstrings, it turns out that all the "problem areas" are involved.

At first, not everyone will succeed in doing it right - the body is parallel to the floor, the support on the toes and the hands hold the simulator, which is moved forward and back to chest... Therefore, you need to start doing on your knees and stretch as far forward as possible. When it becomes much easier to deal with it, you can do it at full length and standing on your toes.

Remember the gymnastic roller, this is not a hoop. It is more energy intensive and difficult to use, but the effect will be faster. Just start practicing.

The roller can be different with two wheels or with one, this does not affect the effect. See that there is a rubber wheel, it does not make much noise and rubber handles for convenience.

It is better for inexperienced to start doing the exercise on the knees, gradually increasing the length and load. Again, in ideal option the body should be parallel to the floor and taut like a string.

Recall that if the abdominal walls are not developed, then the work of the internal organs deteriorates, an ugly posture and curvature of the spine develop. Better to be slim and beautiful.

The result can be seen already after three or four months of daily training.

We remind you that you can choose and purchase from several models of press rollers in our online store.

Recommendations for using a roller for the press You can engage in a roller daily, or include exercises with it in the general exercise program. Naturally, first you need to try to master the movement while kneeling, and not to straighten the body completely at the end point. The technique for performing the exercise is as follows: get on your knees, and take the roller in your hands and place it on the floor, take a deep breath and tighten the abdominal muscles (as if "press" your stomach). Then begin to smoothly roll the roller forward, while not bending in the lower back and not "protruding" the hips. When you feel that it is no longer possible to move on, as you exhale, with the effort of the press and the muscles of the upper shoulder girdle, begin to return back. Do as many reps as you can, gradually increasing the amplitude and number of times. "Advanced" fitness professionals can do the exercise while standing on their toes and roll the roller left and right to increase the impact on the oblique muscles. Buying a gymnastic roller I advise you to purchase a regular one- or two-row roller (two wheels make it more stable). The structure must be sturdy with a metal bar. Give preference to the rubberized wheel - it glides softer and does not make noise. You can find his rollers, to which are attached expander or springs, oh