Our home simulators are attractive for availability, compactness and cheapness. They are easy to hide under the bed before the arrival of guests, and it's easy to master an uncomplicated mechanism of action. All this describes the benefits of practicing on the health drive as accurately as possible. This simulator is known to many since the deep Soviet times. On it our mothers and grandmothers were spinning and losing weight. If you find a dusty disc of health (or "grace" - as the people say) at home, it may be a sign from above, and you should definitely take care of your weight.
Expectations and disappointments
Let's frankly reason, what exactly are the exercises for losing weight on the disc of health. In one 15-minute workout, you burn only 100 kcal, which is easy to replenish the next snack.
True, while working on the disc for weight loss, the muscles of the press, buttocks , hips - women's problem areas are worked out, but these 15 minutes are enough only to give them an easy tone, and not completely rid of the pressing problems.
In order to really feel the benefit of your own fat, a set of exercises on the disc of health should be performed for at least 40 minutes, because we know that cardiovascular effects only after 15-20 minutes of constant high-intensity occupations, and only then fat-burning begins.
In this case, 40 minutes will be short. If you want to lose weight seriously, you need to additionally provide yourself with a power load on the muscles of the press, as well as something similar to yoga and pilates.
You need to start small - only 10 minutes for the first workout abound. However, you should practice daily, or at least five times a week. And weekly increase the time of classes for 5 minutes.
Do not forget to rotate your hands! Hands should move in the opposite direction from the legs, this provides useful for the press twisting. Such exercises will be useful not only for the waist, but for peristalsis of the intestine, because there is a long massage of the internal organs of the digestive tract.
Contraindications
Contrary to seeming innocence, there are contra-indications on the disc of health. People with protrusion, hernia, osteochondrosis, such training will not bring health, but on the contrary, increase mobility (loosen) the spine. And a healthy person should try not to make sharp movements on him.
Exercises
- We get on the disc of health, after putting the chair in front of you, with the back to yourself. We lean towards the chair, stretch our back along and down. We perform our usual twists on the disc, holding on to the chair. We perform 2-3 minutes. In this exercise, first of all, the oblique abdominal muscles, as well as the muscles of the back, are involved.
- We remove the chair. We sit down while standing on the disk. Knees should be half-bent, the back in a slight inclination. We start to work from the side to the side - we rotate our feet on the disk, hands do swings to speed up the movement. The head should look forward. In this case, the hands should go in one direction, knees in the other. This is an excellent cardioadload, with the muscles of the arms and legs involved. We perform 2-3 minutes.
- We sit on the disc of health buttocks, hands rest against the floor from behind, fingers look forward. The legs are bent, tear them off the floor and raise them at a right angle. We translate the legs on one side, touch the heels of the floor, and through the top we move our legs to the other side. In addition to the fact that the straight muscle of the abdomen is working all the time, slanting is also involved. Hands help to rotate, we strain the abdominal muscles, do not stoop. We perform 2-3 minutes.
- We get on all fours, knees on the disk, hands in front of him. Rotate the "tail", the legs below the knees, should be torn from the floor. We perform 2-3 minutes.
- The next exercise should be done with the partner. We stand face to face (standing on the disk), we take hands, we begin the rotation - hands in one direction, legs in the other.