Pilates roll is used as a peacemaker by means of a foam roller pressure. Thanks to a special roller, a pressure on the connecting sheath of the muscles is performed, which performs the reference and trophic functions, due to which it acts on the nerve endings, which leads to the length and tension of the muscles. To get rid of hypertonus, maintain a normal tone of muscle tissue, flexibility and mobility should be regularly exercised with Foam Roll. On Aliexpress You can acquire different types of rolls at an attractive price.

Using Rolla in Pilates

This training device is an oblong roller, a cylindrical shape made of foam, solid, has a rough surface that provides good adhesion. This inventory has a different length (from 90 to 150 cm) and the diameter (from 10 to 15 cm).

The use of Roller has a physiotherapeutic effect on the muscular tissue of the body. The use of roller during training with pilates or yoga stabilizes the body position, ensures a soft stretching of the muscles of the thighs, improves lymphatic design properties and blood circulation in problem areas, which makes it possible to achieve the smallest muscles, pumping the spinal muscles, the muscles in the footsteps, contributes to the development of flexibility, and the disappearance of fat deposits on hips and stomach.

Classes with this sporting shell have their own specifics. All exercises will be built on keeping the equilibrium at the roll, because you will not have any other support. To achieve success in this, you will have to strain and engage in those groups of muscles of the back and joints, which rarely take part in any types of classes.

Roller can, as facilitating the performance of exercises for beginners, and serve as a means that will give the workout greater intensity and performance. At the same time, to achieve, for example, the disappearances of celllylite, it is enough to deal with every day for 10 minutes.

Types of rolls on Aliexpress

Everything foam Rolly They are divided into several categories depending on the purpose you want to achieve when using it.

• Standard Rolls. Represent a classic round-section cylinder. It is intended for athletes with experience wishing to improve muscle structure and relief.

• Semi-chilllard. Such an adaptation looks like half of the cylinder cut along. Such an adaptation is designed to facilitate the classes of beginners due to its stability. Such a device perfectly holds the form, does not deform even with frequent use, it is easy to care. Thanks to him, you can get rid of a number of problems, including myofascial pain syndrome.

• Massage. Roller, which has a relief structure for a more efficient massage effect during exercise.

• The Softroller will help people growing to increase flexibility, but, due to diseases and problems with the musculoskeletal system, cannot do this using standard rollers.

Exercises with Roll

Conduct workouts with roll like barefoot and shovel. It is necessary to start working with Foam Roller from heating. It is better to start training with simple cardooperts: breeding hands and legs, walking with a sunburn of the shin, lifting the knees to the chest, the skater, etc. Only after heating you need to start it directly with the roll.

• We carry out the exercise "Planck". To do this, we accept the posture, like when prescuping from the floor, putting hands on the roll. The body line must be as smooth as possible. The complexity will be that the roll will try to play when performing this exercise, and all the muscles will work to save the position.
• Move the roller under the hips and do the same exercise.
• We move the cylinder under the foot and make pushups.
• Fallen with a rolller. Put your feet on the width of the shoulder, placing the roller behind the back on the floor. We carry the weight of the body on the left leg and put the right leg to be rolled. Flexing to the left foot, roll it back. We repeat this exercise up to 10 times with each foot.

Exercise on the press

Place the roll on the floor. Lie on it so that it is one line with your spine. Exercises in such a position are aimed at the development of the muscles of the press and their strengthening.

Perform the trash, foot rise, various twisting, etc. Performing such exercises are equilibrium supported by the feet of both legs or one foot.

Massage Roll

Before the massage, turn away all the households "on the compartments", in order to win the small area (120cm * 200cm) and take a buzz from the manipulations carried out further.

Before the start of the massage, you need to warm up and warm up the muscles, the exercises for cardiography are best suited. When conducting first self-massages, there may be minor pain. Swear to roll so that it is at your knees. Rolling rolling down to develop popliteal tendons. Next, move a little higher and thoroughly obscure the areas of the buttocks and calf muscles. You can also roll over on the side and obscure the external parts of the hips, and then do the same with their inner side. After you finish with the bottom of the body, move smoothly to the upper departments. Share on the roll, starting with the sacrum of the back, ending with the shoulder belt. Choose for yourself the optimal gap. Racing, you must ride the sections of the same length. The best amplitude will be pitching from 5 to 20 cm. If you massaging the long part, do it gradually.

Massage time you determine yourself in your feelings. It is lingering on those areas where you feel discomfort and whether pain and work them more carefully.

With the right massage at its end, you will have a feeling of elasticity and advantage in the muscles.

Roll from back pain

One of the key points before using this adaptation is the lack of muscle injuries and backs in general, since in no case cannot be resorted to exercises, having such problems.
So, if there are no problems above, you can begin classes. It should be remembered that the increase in the load should be gradual and consistent.

To reduce the intensity of pain in the back, its massage is made using cylinder.

To do this, put the roll on the floor and lie on it across. First you need to "roll" the lower back of the back, helping their legs. To do this, move through a roll by 10-20 cm, shifting that up, then down. After 10-20 complete offsets, you can gradually move up, massaging the following spinal departments in the same way.

It is possible that you can feel discomfort or even pain in some separate places, in order to effectively discharge them, you need to "stay" with the roll in those places and "ride" on them more intensively.

Listen to your feelings if the pain does not subscribe, but increases and becomes unbearable, stop the occupation, because my content is designed to relax muscles, and not to deliver pain.
In the event that since the beginning of the pains of pain was not but they appeared in the time of exercise, it is worth interrupted and relax to relax.

Most likely, the next day you will have a terrible creature and you will cost the titanic solve effort to start a new training session. This is all connected with lactic acid that is highlighted during sports. To overcome pain syndrome and facilitate the feelings of gravity, you need to perform the same exercises and after a couple of minutes the pain will swell.

Advantages of Rolla with AliexPreess

The exercises of yoga or pilates using roll give the following positive effect on the body:

• general increase in body flexibility in general or individual parts;
• getting rid of stressful or depressive state;
• relaxes clamped muscles;
• able to prevent the injury of the muscles;
• perfectly massage and work out different muscle groups;
• develops the vestibular apparatus and coordination.

Disadvantages of roll with Aliexpress

From disadvantages, this adaptation has only one - the impossibility of use in severe injuries of the spine or spine.

Choose roll to Aliexpress

Before buying appropriate to your needs roll, you need to consider several important points:

• What is made roll and its density. There are different rollers whose material can be not only foam material, but also rubber, and plastic, and EVA foam.

Such products have a firm surface and heavy. The material density affects the depth and intensity of the massage, so the harder material, the more deep there will be a massage. If you are new to this question, you should pay attention to rollers with soft or medium rigidity. Also, the choice of roll should depend on your muscle tone (you do not need to use a solid roll with hyperthnot, because it can cause pain and muscle contraction). At the same time, a very soft roll is also not to give the desired effect, because, most likely, our body will massage the roll, and not the opposite, as we wish it. Also, a roller of good quality should not succumb to strain under the weight of your body.

• Roll surface. The average shells of this type have a smooth surface, but you can also find on Aliexpress Rolls with grooves on the surface, as well as some kind of relief having pointed or smoothed angles.

The roller surface directly affects the intensity of massage, improving blood circulation, maintaining water balance in cells, etc. The textured surface of the roll contributes to activation of activity.

Each of the surfaces is aimed at achieving individual purposes:

• Roll with a smooth surface is an excellent option for the start of classes. Extension and relaxing effect on muscles and dense tissue occurs due to slow and controlled rolling on smooth roll.

• Roll with grooves. Such shells have a surface with grooves located along or across the product, as well as towering spikes.

The textural surface of the roller produces a more intense massage, and contributes to an increase in the rate of blood circulation.

• Length and shape. The length of the roll depends on the functions and physique, which has a person. The level of intensity of the massage produced, as well as the ability to localize the massage effect on a separate muscle group will also depend on the size of the roller. If your goal is to study the muscles of the back, then it is advisable to stop your choice on a long roller.

Short rolls and mid-size rollers are optimal for local massage.

Before buying this miracle adaptation, decide for what purpose will be used (increasing flexibility, improving posture and coordination contributes to the use of long rollers and half-bullers); If a person has serious problems with his back relevant will be Michael King's roll.
The level of your physical preparation also has an impact on the choice of roller for classes. From that elevated or reduced tone have the lice of the muscle will depend intensity, the depth of massage and the rigidity of your device.

The sport for which roll will be used. Each sport involves the load on certain muscle groups. With active strength loads, the best is the choice of the most rigid cylinder with a substrate surface for a deeper massage.

Yoga and Pilates suggest the use of soft and medium rigid rolls for the convenience of training, massage and stretching muscles, improving respiratory equipment.

Individual features, such as the physique and growth, also affect the choice of the appropriate Roller, since each material is designed for a certain body weight with which pressure will be performed.

Choosing such an inventory, pay attention to its quality. A good roller should not be smell, to deform when you press it and leave color divorces.

In addition, each type of roller has both simple color design and design with divorces and non-standard colors.

Video: Purchase Rolla for Pilates on Aliexpress

To get acquainted with the proposed Roll options on Aliexpress, Follow the link to Video Review: