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12 foam roller exercises to build muscle



If you train diligently, you should be familiar with a foam roller.

Foam rollers are a ubiquitous tool in most gyms for a good reason. With the versatile cylinders, you can massage all sorts of muscle aches from the back to the knees, either to warm up before training or to cool down after exercise. The myofascial foam rollers are an important component in maintaining healthy joints and muscles.

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However, this is not the only potential use of the tool. If you are creative with your movements, your foam roller can also serve as a practical training aid and as a resistance tool.

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"I think it's great that foam rollers can be used to make some exercises harder, making other exercises easier," says Sean Garner, trainer at Anatomy 1220 in Miami.

According to Garner, foam rollers are light weight and a versatile exercise machine if you want to take your workout outdoors without bringing the entire gym. Or you may be suffering from severe tension and want to do some easier recovery training to get the blood flowing.

If you do not have a foam roller on hand, you should take a look at this Vibrating Cylinder from Triggerpoint Performance or anything else these outstanding options.

Watch the video above for a dozen creative applications for a foam roller. Here are a few of Garner's favorites:

Pistol Squat Progression

This is a great way to modify this very challenging lower body exercise for those who may not yet be ready in free space. You need a bigger role to lose weight.

  • Place the foam roller on the floor and hold it up with your right hand to keep your balance.
  • Lift your right foot off the ground and hold it up in front of you.
  • Bend your left knee to squat as low as possible, and hold yourself steady by leaning into the roll. Do not touch the ground with your right foot and keep your chest upright as much as possible.
  • Stand upright.
  • Repeat the process on the opposite side.

    Offset pushup and offset rollup pushup

    This forces you to stabilize an offset load on an unstable platform, Garner says. These exercises are similar in that the offset positioning of the hands forces one arm to work harder than the other. Rolling the foam roller away while rolling away from the body increases the level of difficulty as the core and push arm must work harder to keep the body square.

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    • with a foam roller between the hands.
    • Place your right palm on top of the cylinder. Roll your hand straight to the side and lower your left arm into a deck chair.
    • Roll your right arm up into the cylinder and push it up with your left arm.
    • Repeat the process on the opposite side.

      monotone deadlift locomotion

      Think of the role as a workout wheel – again, you need a great one to accomplish this. You can use a foam roller to keep the balance while performing the movement in free space. Apply less and less pressure to the roller until you no longer need it.

      • Lay the foam roller on the ground and hold it up with your right hand to keep your balance.
      • Hinge on the hips to bend forward and raise the right leg behind. Keep your left knee slightly bent and squeeze your hamstrings and glutes together.
      • Reposition the movement to put your foot back on the ground.
      • Repeat the process on the opposite side.

        Rollout Plank

        The Rollout Plank is a twist on a core classic. When you roll the roll away from your body and back, your abdomen, back, and shoulders need to work overtime so you do not collapse.

        • Get into a plank position and place your palms on the foam roller.
        • Squeeze your core and buttocks during the entire movement, and keep your spine straight.
        • Turn your wrists outward to roll the cylinder forward while maintaining your position.
        • Turn your wrists back to roll the cylinder back to its starting position.

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