3 Best Foam Roller Exercises. Types of Training

In modern shops, you can search many variations of a foam roller.

Not to mention the fact that any exercises without any projectiles will not come close to the results.

Foam roller exercises effects

The main muscle, for which we actually undertake the foam roll is a press! In the second place the muscles of the back. The third and fourth places are the arms and legs. Here you can’t definitely say what works more.

Some people have noted the high efficiency of the foam roll for the development of the gluteal muscles. They say that the priest after the wheel becomes unrealistic elastic!

Put on comfortable clothes that would not hinder movement. You put a soft mat under your knees on the floor, you can use a towel, a small blanket, etc. Muscle pain after training with a wheel is just usual.

Let’s consider pros and cons of exercises:

Workouts with a foam roll, many of people, throw it in a few days.

Once you have learned the correct technique of doing exercises with him, in just a few weeks you will be able to learn how to do the whole complex of exercises. The exercises with him, subdivided into three types.

Types of training with a foam roller

Work with a foam roll for beginners:

When performing exercises with a foam roller in this position, you remove most of the load from the back muscles and abs. It greatly facilitates the development of technology.

That is why if you study with a roller for the first time in your life. Then, begin to master it with this variant of the exercise.

Work with a foam roll for experienced:

Work with a foam roll for advanced:

The muscles of the back and arms are connected. You should fold in half, and then return to its original position.

Press wheel: training rules

Training, which involves the foam roller, should be carried out with the obligatory observance of some very important principles. Now we get to know them.

To perform exercises with a foam roller, a special soft pad is very desirable, which must be laid on the floor where classes will take place.

To fatigue come to you as late as possible, breathe correctly during training, that is, through the nose. Inhalation should be made, making the slopes.

In no case can not immediately start classes, which are directly related to the use of a sports projectile.

A preliminary warm-up of 5-10 minutes is required. The purpose of which is to warm up the muscles, prepare the body as a whole for more complex basic training and reduce the risk of injuries.

To begin with a foam roller

Exercises with a foam roll for beginners cannot immediately take place at a high level. Moreover, classes should begin the same way as any other physical activity. How?

With a warm-up that will engage and warm up all the muscles and joints.

It is enough to perform 10-15 extensions in several approaches. Each movement should increase the amplitude of movements.

Why you should begin on knees with a foam roller

The person must come to a position completely parallel to the floor. The spinal muscles should be strong. Those who are just beginning to practice using foam roll should be aware.

Their physical form is not good enough for professional use of a foam roller.

Starting to practice with foam roll from your knees, you not only provide yourself with more comfortable exercise. This can serve as a guarantee that you will not get serious injuries.

Some pieces of advice to use a foam roller

That’s all kinds of exercises with a foam roll, which you will need, regardless of what goals you pursue. But finally, before you finish the article, I will give you some simple but very important training tips with a foam roller.

It is necessary not only to fix the body parallel to the floor for 30 seconds. It is important that the hands rest on the foam roll, thereby maintaining balance. The time is gradually increasing to two minutes.

By making such a bar, you can see the result much faster.

Effective exercise for legs, abs, and buttocks

It is a common understanding. The foam roll rolls in front of itself. There are some exercises that show you can use the projectile otherwise.

Exercise is difficult. It is effective.

When you should upload a level of the foam roller

Do you get the feeling that the training is easy and stress-free? You need to move to the next level. Some start with the fact that they refuse to stop heels. Such a seemingly small move makes the training heavier.

It makes this more efficient.

All professional athletes do exercises with a foam roll in the prone position. It is similar to the one needed during pushups. Why are recommendations given above to do exercises from the knees? There is a good reason for this.