Disk health "grace": exercises, features and efficiency

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2018-04-01 17:55:17

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Every woman wants to look stunning, especially when the problems begin with excess weight. However, don't always have time to visit the gym, so people are trying to find sports equipment for exercising at home. And such equipment must meet the following two conditions-have a low price and small size. On one of these devices – “disk health” – will be discussed in this article.

Design of drive and performance

This machine was known in the twentieth century, has since been modified and has not lost its relevance in our days. It helps to bring the muscles in tone, to work through problem areas and make the waist thinner.

Disk drive health

The Design of this drive is quite simple and consists of two circles of metal or plastic, connected by a puck. Placed inside steel bearings provide effective rotation.

Improved products are supplied with manufacturers of massagers for the feet from rubber and resistance bands. And some – play different tunes corresponding to the intensity of the exercise.

As a Result of training with ‘drive health” the result is a toned, healthy body. Assuming rational balanced diet and a combination of such classes with other sports in a month will be able to notice that the body got rid of three to six extra pounds, the body has become tighter, and the waist decreased a few inches.

The Benefits of training

Long known that even the simplest charging could bring the body is invaluable.

Exercises ‘drive health” for weight loss have the following advantages:

  • Need No prior physical training.
  • Independently Adjustable intensity allows you to train on this equipment at any age.
  • Muscles are effectively relaxed, their mood improved.
  • Disappear stagnation in the tissues, especially in those engaged in sedentary work.
  • Training on ‘drive health” help warm up the joints, development of their mobility.
  • Increases flexibility and muscle elasticity, the spatial coordinate normalized vestibular apparatus.
  • Press Trains, gluteal and leg muscles, the spine becomes flexible.
  • Gently stimulates your cardiovascular system.
  • Accelerates metabolism.
  • The presence on the surface of the disc massage rubberized coating occurs acupuncture effects on biologically active points of the feet, which also has a beneficial effect on the body.
  • Metal “drive health” as strong as plastic, the light weight allows to take it with you on vacation, in order not to stop training.

Training

Many people Mistakenly believe that it is enough five minutes a day of active exercise on the simulator and those extra pounds will go. This is not so.

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Disk health exercise for weight loss

Using the disk, you need to consider the following:

  • Training in a quarter of an hour will allow you to burn just about a hundred calories that the body will quickly fill during the next meal;
  • Training on CD provides a gentle stress on different muscles and can be considered a tool for weight loss, and a warm-up or stretching;
  • Actual results you can see if regularly to be engaged in the drive for hours every day in combination with strength training, Pilates or yoga.

Exercises for slimming “drive health” require persistence. Two to three active days of training will not give any noticeable effect. For obtaining thereof would require at least a couple of months of systematic training.

Contraindications to training

Despite the ease and apparent simplicity, the exercise disk have contraindications.

Disk health slimming

They are as follows:

  • It is forbidden to train on the disk for people with diseases of the spine;
  • Not recommended for classes with this trainer, however, one, there are violations of cerebral circulation;
  • Exercises are contraindicated in the fourth month of pregnancy;
  • People over fifty years of age before you start training, you should consult your doctor.

Exercises, standing on the “disk health”

For weight loss are very effective exercises performed in a standing position on the disk. They not only allow you to work on the muscles, but to train the vestibular system.

Metal drive health

They Are as follows:

  1. The Disk should be put near a chair with a high back. To prepare the back muscles, that has been lightly stretching them in the slopes. To get on the trainer with both feet, holding hands on the back of the chair. The exercise is to perform twists the lower half of the body alternately left and right. The upper torso should be stationary. Rotation is continued for three minutes. Thus there is a good workpress and back.
  2. Embark on the drive to occupy the position of the body, poluprisev and slightly inclining the body forward, back straight. To perform the rotation drive force of the legs in one direction and at the same time – swings arms in the opposite direction. Continue for three minutes.

Exercises sitting on your disk

The Next step – training in the sitting position on the disk (all exercises are performed for three minutes):

  1. Take the drive, leaning on the floor hands in the back. Feet to bend and to lift above the floor. Next, without changing the starting position, move legs to the right and touch the floor with the heel. Then repeat the same thing, but on the left. And so on. The balance held by the hand.
  2. Further complicate the training session on “drive health”: sitting on it, flexing the feet, leaving your heels on the floor, hands – on the waist. To perform a rotation alternately in both directions, touching the floor with your feet four times.
  3. The Previous exercise you can vary by placing your hands behind your head or holding the ankle.

Exercises, sitting on a chair

We Continue to explore training with the disk (each – with a duration of four minutes):

  1. Put the equipment on a chair and sit down on top of him. Alternating both sides to make turns by the force of thighs. Exercise is considered one of the most effective.
  2. Continuing to sit on “drive health”, which lies on a chair to make turns in different directions until it stops, stepping from heel to toe.
  3. Close your hands into the lock, fix the upper part of the body. Rotate legs left and right, number of repetitions – six.
  4. Take the disk lying on the chair, so that its left side touched the backrest. Strongly push off the floor so to turn around one hundred eighty degrees. To perform a movement in the opposite direction – repeat four times each.

Other activities

The Drive is quite versatile machine of its kind, therefore, allows you to perform a variety of exercises.

Disk drive health: results

To Complement your complex, you can:

  1. Starting position-standing on my knees on the disk, the arms abut the front to the floor, toes not touching it. Rotary motion of the pelvis in different directions for three minutes.
  2. To exercise muscles in the arms and chest to hold the disk between your palms and press to rotate alternately in opposite directions.
  3. If there is a kind of “drive health” with the expanders, it will also help to improve tonus of the biceps. For this, standing on the disk and the rotating force of the hips from side to side, the bands are stretched with the hands in the opposite rotation direction.
  4. For the next exercise you will need two drives which are shoulder width apart you need to put feet, hands on his belt. Then simultaneously with both feet to rotate the wheels, then inside, then outside ten times in each direction.
  5. The Number of repetitions and the initial position similarly to the above, but the legs bent. Rotate both legs simultaneously in one direction, and the both hands – to another.
  6. Make a pose for push-UPS by putting your palms flat on the disks. To perform push-UPS while turning the hands inward while lowering output – when lifting from the floor.

Helpful tips

A Great tool for the classroom can serve as a “disk health “grace”. It has a rubberized studded surface that is useful for the feet.

Disk drive health expanders

When you exercise, you should remember some rules.

The intensity of the workouts should be increased gradually, starting their performance with a ten-minute duration, which should be increased weekly by five minutes. Classes should be done daily.

During the sit-UPS, when the hands are moving in the opposite direction from the hips, you need to be careful, focusing on the absence of pain.

Before and after the training it is mandatory to perform the stretch-bending forward, backward and sideways, circular motion at the waist with a tilted case.

The Number of repetitions should also be increased gradually, starting with three or four (depending on physical training conditions) and ending with ten in one and ten in the other direction.

Disk drive health "grace"

The Drive needs to be installed on a flat, stable surface that does not slip.

To avoid injury from dizziness, exercise at first should be against a wall or table to lean on if necessary.

The Pace of training needs to be constant, jumps from fast to slow and back the invalid – this achieves the uniformity of the load.


Article in other languages:

BE: https://tostpost.com/be/sport-f-tnes/2990-dysk-zdaro-ya-gracyya-praktykavann-asabl-vasc-efekty-nasc.html

DE: https://tostpost.com/de/sport-und-fitness/2988-scheibe-gesundheit-grazia-bungen-eigenschaften-und-leistungsf-higkeit.html

ES: https://tostpost.com/es/deporte-y-fitness/2993-la-unidad-de-salud-la-gracia-el-ejercicio-las-caracter-sticas-y-la-efi.html

KK: https://tostpost.com/kk/sport-zh-ne-fitnes/2991-disk-densauly-graciya-zhatty-ular-erekshel-kter-zh-ne-ti-md-l-g.html

PL: https://tostpost.com/pl/sport-i-fitness/2993-dysk-zdrowia-gracja-wiczenia-funkcje-i-wydajno.html

PT: https://tostpost.com/pt/esportes-e-fitness/2990-a-unidade-de-sa-de-gra-a-o-exerc-cio-recursos-e-efic-cia.html

TR: https://tostpost.com/tr/spor-ve-fitness/2996-disk-sa-l-k-zarafet-egzersiz-zellikleri-ve-verim.html

UK: https://tostpost.com/uk/sport-ta-f-tnes/2993-disk-zdorov-ya-grac-ya-vpravi-osoblivost-ta-efektivn-st.html






Alin Trodden - author of the article, editor
"Hi, I'm Alin Trodden. I write texts, read books, and look for impressions. And I'm not bad at telling you about it. I am always happy to participate in interesting projects."

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