How To Properly Work With A Foam Roller? A Selection Of Exercises For Training

How To Properly Work With A Foam Roller? A Selection Of Exercises For Training
How To Properly Work With A Foam Roller? A Selection Of Exercises For Training

Video: How To Properly Work With A Foam Roller? A Selection Of Exercises For Training

Video: How to Use a FOAM ROLLER for Recovery 2022, November
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Bonus - a selection of effective exercises for working out the whole body.

Foam roller exercise is a muscle-building technique that can help reduce tension, pain, and inflammation, and increase the range of motion in your joints. The roller can be an effective warm-up or recuperation tool before and after a workout. The most popular roller is usually cylindrical in shape and made of dense foam rubber. But you can find foam rollers in different sizes and shapes, with varying degrees of stiffness.

How to choose a roller for a beginner?

Finding the foam roller that's right for you can take some trial and error. Before buying, try different rollers to choose the one that suits you best. Some types of rollers are:

What exercises can you do with the roller?

It should be borne in mind - if you have tense muscles, at first it may be painful for you to roll on a roller. To adjust the pressure, reduce the load on the roller. For example, if you are kneading your calves, use your hands to support your body and take some of the weight off the roller. To start, slowly roll the desired parts of the body for 10 seconds, then exercise for 30 to 60 seconds in one set.

We work with our hands

To begin this exercise, gently contract your abdominal muscles to support your core. Then the hands will move in opposite directions: one rises to the head, and the other to the thigh. They should swing as far as comfortable without discomfort. Pay attention to the fact that the back does not bend or move, and the ribs do not protrude when the arms are moved. Body stability on the right and left sides must be maintained.

We keep the muscles of the lower leg in good shape

This exercise from coach Ivan Ivanov will help to work the muscles of the lower leg of each leg from all sides. To do this, place your hands behind your back and rest your hands on the floor. The left leg should be put on a foam roller (preferably embossed so that the muscles are worked out as efficiently as possible), and the right leg should be placed on top of the left. After that, the body should move back and forth 10-15 times. At this time, change the position of the left leg so that the muscles are worked out from all sides. After stretching one leg, repeat the same with the other.

Working out the waist

Take an elbow rest. There is a smooth cushion under the ankles. Very carefully, you need to turn on your side so that all the weight falls on only one hand. The second hand is extended in the air. Move your hips left and right, as shown by trainer Ashley DeLeon. Please note that the back must always remain straight! Thanks to this exercise, the waist will get an even sharper outline.

Stretching the muscles of the legs

Sit with your back straight and your legs bent at a 90-degree angle with your toes extended. There is a roller behind you, palms are on it, as in the video of instructor Tilly. Slowly rest on the roller until the angle between your back and the floor is 45 degrees. At this time, the left leg is extended upward. Next time, do the same with the other leg. Engage your pelvic floor muscles and keep your abdominal muscles tense.

Mastering the double roller

The exercise is recommended for those who are already familiar with the roller.

Get into a lying position, as if you are going to do push-ups. However, you should have two rollers under your arms and under your feet. Do regular push-ups, only now you also have to be careful to keep your balance and not fall.This exercise from a professional Pilates trainer is much more effective than regular push-ups, as it will involve more muscles.

Despite all the benefits of a foam roller, do not forget that this practice has only a temporary effect on the muscles and is one of the aspects of maintaining the health of body tissues. In other words, this is a great addition to training, but it cannot completely replace them. Continuous strength work is recommended for real change. Remember that to improve muscle performance and recovery time, you need to keep moving, drink plenty of water, sleep well, and eat healthy, nutritious foods.

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