Health disk: how exercise can help you lose weight. Health disc for quick weight loss at home Rotating waist trainer

Health disk – effective, small home exercise machine for figure modeling and slimming excess weight, well known since the last century. These are two disks fastened together, the upper one rotates relative to the lower one on the bearing. Recently, the principle of the simulator has not changed, but a whole set of exercises has been developed and new functions have been added.

In the article, we will analyze in detail what a health disc is, what is the use of it, what results can be achieved in the process of training. We’ll show you how to practice on the plate correctly and offer effective exercises for weight loss on the health disk.

What it is?

This exercise machine consists of two fastened disks, the design allows you to perform rotational movements, which stimulate weight loss, improved vitality, and effective figure correction. The Health Disk can be safely called a compact and versatile simulator, classes on which are available at home, in the park, on business trips, in the office. There are no age and weight restrictions for training on Grace. This is an indispensable equipment for people who, by virtue of their profession, lead a sedentary lifestyle.

Beneficial influence on physical state And appearance, weight loss, toned muscles- here is the effect that the health disk gives, and also:

develops the vestibular apparatus and improves coordination of movement;
tightens the hips, buttocks, forms a thin waist, stimulates weight loss, develops the rectus and oblique abdominal muscles;
increases the mobility and flexibility of the body, has a beneficial effect on the spine;
through massage internal organs improves intestinal motility;
promotes good blood circulation and improves body tone.

An example of a classical model

The health disk is a mini-fitness room in your home, just a few simple exercises in combination they give a tangible result: weight loss, slim figure, toned muscles and a boost of energy.

Existing types

The weight loss simulator grace is made of metal and plastic, the standard diameter is 260-300 mm. The simplest health disc is a simulator with a corrugated surface, it provides acupressure stop, which has a charitable healing effect. Additional stimulation of important acupuncture points significantly improves the tone and functioning of the body as a whole, ensures the accumulation of vitality.

In addition to massage elements, the health disc can be equipped with magnetic elements. Adding functions to the fitness and weight loss machine will increase the effectiveness of your workouts. The system of rare-earth magnets, which is built into the upper circle, in addition to massage, also affects the biologically active areas of the feet. Magnetotherapy has healing properties and provides a relaxing effect.

To make training more effective, it is advisable to purchase a model equipped with hand expanders. This type of floor simulator is different from the classic models. It is a single or double disk, with special expanders attached to the sides for strength exercises. Classes on it develop shoulder girdle, tighten the muscles of the arms, chest, back, and as a result - weight loss.

Types of simulator with expanders

Slimming simulators work on a bearing system and models are designed for different weight. For those who appreciate reliability, it is recommended to purchase a metal model, it can withstand loads of more than 100 kg.

The sporting goods industry does not stand still, and today you can find weight loss machines on the market, equipped with a computer that monitors the state of health during training. This is the most versatile and safe simulator, it allows you to control your physical condition, removes restrictions on sports for people who have some health problems.

A trainer can be found at any sporting goods store. The cost depends on which model you go to buy, the cost is made up of the configuration and brand of the manufacturer, the simplest model will cost $40-50. Popular models: e271, mediv 2, york, fitness, torneo.

Exercises for weight loss and body modeling

In order for the exercises on the health disk to give the maximum result in losing weight and body shaping, experts recommend daily, half-hour workouts. Here it is necessary to take into account the amplitude of rotation, it is important to combine weight loss exercises with power loads, which helps to strengthen muscles. Necessary proper nutrition to get maximum effect.

Before exercising, it is recommended to drink 1-2 glasses of water, this will help improve blood circulation. The device for health and weight loss should be placed on a non-slip surface, preferably next to pieces of furniture, so that you can lean on it if necessary.

To avoid dizziness, do not make sudden rotational movements.

The load is determined independently, depending on the goal: just warm up, lose weight, tighten the shape, correct muscle mass.

Exercise complexes

Some programs on the health disk are aimed at restoring the figure after childbirth, others are aimed at losing weight, tightening the hips and buttocks, reducing the size of the waist, there are strengthening fitness complexes, working out the muscles of the torso, abs, etc. It is important here not to try to embrace the immensity, but to determine priorities for yourself and select the required exercises. Results in weight loss and body modeling will be noticeable a month after everyday training for at least 15 minutes.

The photo shows an example of various exercises.

Basic exercises

Standing on the disk, put your hands on the back of the chair. Bend your legs and turn to the right, torso to the left and to the other side, optimally 5 repetitions. The starting position is the same, but with your hands, at shoulder level, rest your palms against the wall, repeat the turns. Next exercise— extend your arms in front of you, spin left and right, and move your arms in the opposite direction. Promote weight loss and gain thin waist.

We put the disk on a chair, sit down, hands on our knees. We cross the feet 5 steps to the left and then to the right. Next, hands behind the head, twisting movements of the torso, 6 reps. We sit down with the right side to the back of the chair, push off strongly with our feet, turn 180 about, and in the other direction.

Working out the abdominal muscles

We return the disk for health and weight loss to the floor, one foot on the simulator, the other on the floor, hands on the belt. We make rotational movements on the disk with the foot, 10 times, change the leg and repeat the approach. We sit on the simulator, bend our knees, hands on the floor. Push off to make a 360 turn. 3 repetitions in each direction.

We get up on the disk for health and weight loss, legs together, lean forward, do not bend our knees. We take out the floor with our fingertips, and sort it out 3 times to the left, 3 to the right. We straighten up and repeat the exercise. We take an emphasis lying down, put our hands on a circle. To the left 3 times, to the right, we touch with our feet. We change the starting position, now the legs are on the grace disc and we sort it out with our hands.

We sit on the disk, rest our hands on the back, bend our legs to the stomach, move our hands and rotate from side to side. We straighten the legs, keep on weight and repeat the exercise. All abdominal muscles are worked out, the result is weight loss and a thin waist.

See how to do it basic exercises The video shows the technical features and intensity of training for weight loss.

We work out the whole body and abs

We put the disc on the floor, put our feet on the massage pads, bend at the knees a little, raise our hands to the shoulders and move the hips to the left / right.

Strengthening the muscles of the hips, abs and back

We clamp the disc between our hands, press with force from both sides, rotate our hands in opposite directions.

Exercise to create a relief torso and strengthen the muscles of the chest and arms

For the next compress, you will need two discs, we stand on them, feet shoulder-width apart. We begin to rotate the feet in and out.

Being worked on inner part hips and Bottom part torso

Starting position as in the previous exercise, bend your arms at the elbows, squat a little. Rotating the discs, move the hips from side to side.

An example of a complex for abdominal muscles

Then the same thing, but we rotate the hips so that the legs intersect cross to cross, the amplitude is maximum, as long as the stretch allows. Exercise models the figure and promotes intensive weight loss.

To strengthen the calf muscles, in the same position, lean forward as much as possible and move the feet in and out.

We lie down on the floor, hands on the disks and perform rotations with the palms. Inside - bend the elbows, outside - unbend.

Exercise for the muscles of the arms, chest, neck, press

This is not the whole range of exercises that this simulator allows you to perform, the disk can be called a universal device for weight loss and body shaping.

The effectiveness of the disc for weight loss

A weight loss disk is effective only if it is used constantly, and proper nutrition is also necessary in the complex. Good success in body shaping and weight loss for those who practice for half an hour every day. Women who regularly train are especially pleased; their reviews indicate that problem area in 2 weeks it goes up to 40-50 mm. According to statistics, about 400 kilocalories are burned on a plate in 20 minutes of intense exercise.

The health disc is a simple and accessible exercise machine that helps to give the ideal shape to the waist, hips and back. Find out which exercises will quickly return you to your ideal figure!

“Wasp waist” is an old metaphor and a welcome compliment for any woman. Everyone dreams of having a thin waist. And different periods of history clearly demonstrate to us how women achieved this. Our grandmothers and mothers, for example, used the Gracia metal disc to make their waist thinner.

What it is?

The Grace exercise machine and the health disc are two names for one device for physical training. The simulator consists of two round plates (their diameter, depending on the model, ranges from 25 to 40 cm), which are connected by a bearing. This design allows them to rotate relative to each other. Grace is traditionally called a metal exercise machine, which was popular during the Soviet period. Its disadvantage is the loud sound during exercise. The health disc is a modern version of the circle, made of high-strength plastic. For example, the Torneo health disk. The new generation of waist circles come in bright colors, some of them are equipped with a nubby surface for massaging the feet and a mini-computer for calculating calories burned and playing music.

Sports disc for a small waist

Designed for training not only in the fitness room or at home, but also in nature, during a lunch break in the office - wherever it is convenient for you. Regular execution exercise gives the following effect:

strengthening the spine;
training the oblique and rectus abdominal muscles;
tightening the muscles of the arms, buttocks, thighs and legs;
improving the functioning of the circulatory system;
beneficial effect on intestinal motility and coordination of movements;
calorie burning: half an hour of exercise will allow you to get rid of 250 calories.

The simulator is compact, so you can take it with you even when traveling. It is also easy to store - for example, under the bathtub or under the sofa. Exercises performed using a disc are an excellent addition to a set of measures for weight loss. It will also come in handy if you don’t need to lose weight, but want to make your waist slimmer.

Benefit

The health disc - be it the Grace exercise machine, or the modern Torneo disc - is a convenient and affordable way to always be in shape. With the help of a projectile you can perform both classic exercises for the waist (turns), and various exercises that help strengthen all muscle groups. Such a floor exercise machine will be useful for people who lead an inactive, mostly sedentary lifestyle. Correct activities on the simulator prevent muscle spasms, joint diseases, digestive disorders and the appearance of cellulite. If you want to lose weight, then proper nutrition in combination with exercise on a simulator will provide excellent results. Both adults and children can exercise on the Health simulator. Just 10 minutes of exercise will provide a surge of energy and good mood for a long time.

How to exercise correctly

Before you start training, drink 250-300 ml of clean water. This will significantly speed up metabolic processes and help burn extra calories. Spend 20-30 minutes daily (if you wish, you can do it twice a day) to lose weight and 10 minutes daily to stay fit.

To make your classes comfortable and effective, remember:

The projectile must be installed on a non-slip surface. This can be a training mat or a regular rubber mat. This measure is due to the fact that during intense exercise on uneven or slippery surfaces you risk serious injury.
Make sure that the right muscle groups are involved during training. The joints should not hurt. Improvise moderately, but do not make sudden turns. The accuracy of the exercise technique is a guarantee of achieving the desired result.
If such activities are your first experience, then do not overdo it. Exercise moderately, increasing the load and training time gradually (you should start with 10-15 minutes of exercise per day).
Clothing should not be restrictive, but not too loose. Avoid long, loose pants. It is best to exercise barefoot or in thin socks.
It is recommended to ventilate the room before starting classes.

Set of exercises

In exercises No. 1 - No. 9, as a starting position, stand on a disk, bend your legs as if you were going to sit on a chair and turn them to the left.

Place two chairs in front of you, with their backs facing you. Use your palms to grasp the backs. Turn to the right, tightening your abdominal muscles, and perform a diametric rotation in the opposite direction. Make 5 turns to the sides.
Press your hands against the wall. Turn your legs to the sides - 7 turns.
Spread your arms out to the sides. Make 9 turns to the left and the same number to the right.
Put your hands down. As you rotate your hips to the left, move your arms to the right. Do it 7 times.
As you move your lower body to the left, raise your arms up. Repeat 7 times.
Clasp your hands behind your head. Turn your legs right and left 6 times.
Place your hands on ankle joints, turn three times in each direction.
Close your knees slightly, turn both legs to the left, and move your arms to the right. Perform 10 rotations in each direction.
Cross your arms over your chest so that your right palm rests loosely on your left shoulder, and your left palm rests loosely on your right shoulder. The back is as straight as possible. Slowly turn 10 times to the left and 10 times to the right.
Place the disc on a chair and sit on it. Place your hands on your knees. Roll from heel to toe, move your feet left and right. 5 turns each.
Stay in the same position, lock your hands behind your back. Push off the floor with both feet and turn to the right, return to the starting position and turn to the left. Perform 4 turns.
Place the disk on the floor, sit on it, bend your knees, and grab your waist with your hands. Move your feet first to the left, then to the right. 4 times.
While sitting on the machine, place your hands on your waist and place your feet shoulder-width apart. Straighten one leg and stretch your toes as much as possible, repeat the same with the other leg. 8 times.
Get up. Place your foot on the disc. Grab your waist with your hands. Make turns left and right. Change your supporting leg. Repeat 10 times.
Stand on the disk with one foot and place your hands behind your head. Turn your body to the left, while spreading your arms to the sides. Change your supporting leg. Repeat 8 times.
Take the disk in your hands. Squeeze it tightly and rotate it with your hands different sides in opposite directions. Perform for 3 minutes.
Get on all fours with your knees on the disc. Place your hands on the floor. Lift your legs off the floor and rotate your hips in a conventional circle. Perform 2-3 minutes.
Take 2 kg dumbbells. Stand on the disk, making sure your back is straight. Make smooth turns with your hips to the left and right, stretching your arms with dumbbells in front of you. Perform 2-3 minutes.
Standing on the disk in front of the table at a distance of a step, turn to the sides so that your fingers touch the tabletop.

Video

After performing the exercises, you should do some stretching. First, take a deep breath (try to breathe slowly, this saturates the blood with oxygen more intensely), then slowly exhale. Repeat 5 times. Perform light and comfortable muscle stretching. Then, for 5 minutes, walk around the room or outside.

The simple design of the apparatus allows you to independently regulate the amplitude and intensity of rotations during exercise. And the load with which the muscles are trained is safe, since its degree depends on body weight.

Harm and contraindications

The health disc itself does not cause any harm. You just need to use it correctly. For example, if a machine is designed for a weight of 100 kg, then this method of exercise is not suitable for people who weigh more. If you have an old-style metal exercise machine, do not forget to periodically lubricate it with oil.

Many people complain that the simulator is ineffective. However, its effectiveness depends on an individual approach. If you want to lose weight, then you should approach this problem comprehensively: adjust your diet and review your eating habits, change your daily routine, etc. A health simulator will be a very effective assistant in this case.

Exercises on the health disk are contraindicated:

people suffering from atherosclerosis;
for radiculitis;
those who have a hernia (both vertebral and abdominal);
for osteoporosis;
for chronic diseases (at acute stages).

Cost of the simulator

Price sports disc for the waist varies depending on the model. Thus, the price of a regular metal exercise machine Gracia is 400-700 rubles (120-200 UAH). The price of a plastic disc, for example, Torneo with a magnetic massager and the ability to play music, is 600-1200 rubles (200-500 UAH).

The health disk (sometimes called a circle) is an easy-to-use and relatively inexpensive exercise machine. It is used mainly at home to strengthen the hip and abdominal muscles. Thanks to it, excess kilograms are burned, problem areas are worked out, and overall health improves. muscle tone, the waist becomes more graceful. The rotating weight loss disc is very convenient to store and transport. You can use it not only at home, but even at work.

The health circle is made in the form of a pair of pancakes made of iron or plastic, which are connected using a washer. These pancakes rotate. Between them there are special tracks equipped with steel bearings. They are needed to ensure that rotation is soft and comfortable. Modern modifications are complemented by an expander and a foot massager. But even the simplest “grandmother’s” disk will be effective if used correctly.

Why is a health circle necessary, and what effect does it have on the body? When you rotate on it, the muscles in the hips and waist work well - where fat deposits most often accumulate. As a result, their contours are significantly improved.

Let us specify the benefits of simple exercises on the disk:

Weight loss, general relaxation, muscle tension relief and mood improvement. That is why it is recommended to use the circle for those who are forced to spend many hours in a sitting position.
Vestibular apparatus training - you will be able to better feel your body in space and more clearly coordinate its movements. This will be useful for fitness activities in the future.
Increasing flexibility, developing plasticity and improving mobility of the spine.
Shaping the waist, strengthening the muscles of the thighs, buttocks and abdominals.
Optimal load on the cardiovascular system. Exercises performed on a circle are a simplified version of cardio training.
Twisting massages the organs located in the abdominal cavity. This way you can keep them in good shape. And thanks to improved blood circulation, metabolism is put in order.

results

If you use the spinning health disc for weight loss for 30 minutes, you will burn approximately 250-300 kcal. It should be noted that this is a very decent result.

As already mentioned, it is most convenient to exercise on this simulator at home. At the same time, you can listen to your favorite music, watch a movie or TV show. In other words, combine it with other activities, thus saving time and spending it with maximum benefit.

If you train daily, then in a month of training you will be able to lose from 2 to 5 kilograms, and your waist will decrease by 2-5 cm, respectively. However, to get this result, you will need to supplement spinning on the circle with other sports and diet correction.

Advantages

Probably the main advantages of the health disk can be considered its relative accessibility and ease of use. Almost everyone can afford the simplest model (just to rotate). It’s not at all difficult to figure out how to perform most of the exercises on it - even a child can master the simulator.

Let us emphasize once again that in the process of working with a circle, first of all, the waist and abdominal muscles are loaded. In addition, you will perfectly strengthen and tighten your legs, thighs and buttocks, make your spine more flexible, increase overall performance, improve blood circulation, metabolism and intestinal function. All this contributes to weight loss. Of course, not on its own, but in combination with other methods of reducing body weight.

It is important that while exercising, you can arbitrarily choose the rotational amplitude and determine the duration of each approach and the entire workout yourself.

The longer you exercise, and the higher your motor amplitude, the more energy will be spent and the faster your muscles will become toned. Just imagine: just 30 minutes a day - and you’ve already started losing weight.

Rules

To achieve the desired result and not get injured while performing exercises on the simulator, you must adhere to a number of rules.

Set of exercises

For quality weight loss, simply standing on a disk and spinning on it is not enough. It is necessary to perform a complex consisting of several exercises daily. And do them right. Then the effectiveness of the lesson will increase significantly.

When performing exercises 1 - 7, take the starting position: stand in a circle, bend your legs in a half-squat and turn them to the left.

Reviews

Numerous positive reviews indicate the effectiveness of the health disk. Those involved in it are advised to make the first training short-term and enjoyable. It is best to develop the habit of spinning on a circle twice a day. For example, if you spin after waking up in the morning, it will be an excellent exercise, and in the evening it will be an excellent reliever and relieve stress. You can spend 3 minutes on one approach. This schedule is ideal for those who work.

Some people, after working out for a while, begin to doubt that using a disc can help them lose weight. Of course, you won’t be able to remove 10 kilograms with just spins. But a couple or three are easy.

In addition, such training helps to work out the oblique abdominal muscles well. This means that the waist will become thinner and more attractive.

Mainly among the achievements of the trainees are weight loss of 1-3 kg, strengthening of the muscles in the waist area, reduction of its volume by 1-3 cm, respectively, and improvement of flexibility. The main thing is to exercise regularly and not miss a day. There are also recommendations to first consult a doctor if the spine has been previously injured.

After the fact

The health disc is a simulator that is desirable for anyone who strives not only to lose weight, but also to reliably record the achieved achievement. You can study with it at home at any time convenient for you - and this distinguishes it from other devices.

True, it does not provide for an immediate effect. In order for changes in your figure to become obvious, you will have to work hard.

Complaints about the ineffectiveness of the circle are most often associated with incorrect execution exercise and lack of a comprehensive approach to weight loss. If you need to get rid of extra pounds, you will also have to adjust your diet, daily routine and lifestyle. Then the simulator will be a great help.

Would you believe it if they tell you that one compact exercise machine weighing 1.1 kg will help you get rid of excess weight and make your waist slim? This is quite possible if you perform exercises on the health disk for weight loss. This rotating metal “pancake” helps not only to lose weight in the waist and lower body, but also trains the vestibular apparatus. After a long time of training, you can go into space with it, but it is better to stay on earth and continue to improve your body.

Features of the simulator

Health disk, health circle, Grace disk - this projectile has many names, but its design is always the same: two fastened metal disks or a metal and a plastic one with edges curved towards each other, which rotate due to steel balls inside. Its diameter is about 30 cm.

The health disk has several modifications:

classic metal circle;
plastic surface with additional points for foot massage;
plastic with expanders;
plastic with music and sensors.

The classic disk model is made of two metal plates. Modern versions have a plastic covering interspersed under the feet. They provide an additional foot massage. Also, there is a model with expanders for additional training of arm muscles, as well as with various sensors to track weight loss and calories.

The health disc trainer is quite compact. No additional space is needed to store it - the projectile is placed under the furniture. And it is also easy to transport.

To train with it, you don’t need a lot of space; it is important that the disc and arms bent at the elbows fit. You can use it in the gym, at home and even in the office. In the latter case, this is necessary, given that office employees lead a sedentary lifestyle, which negatively affects their health.

10 minutes of exercise with the exercise machine will help lift your mood and stretch your muscles. A 30-minute workout will help you burn at least 250 calories.

The health disc is used for training for weight loss, as well as for warming up before heavy and intense exercise. Classes are conducted barefoot or wearing thin socks. In a week of exercises on the health disk for weight loss, you can lose up to 1 kg of excess weight. There will be no quick effect from this simulator; you need to be patient and persistent. Changes in your figure will begin a month after daily training. To lose calories faster, you need to make changes to your menu - switch to proper nutrition, spend fasting days or choose proper diet.

Benefit and harm

Like all exercise machines, exercises on the health disc have advantages and disadvantages.

Benefit

This exercise machine is designed primarily for slimming your waist. By performing exercises on the health disk for the abdomen, you can lose weight well at the waist. This will happen naturally and gradually. Regular exercises on the Grace disc have a beneficial effect on the entire body:

training the muscles of the core, buttocks, arms, legs;
strengthening the back;
improvement of intestinal function;
prevention of back and leg diseases;
development of the vestibular apparatus and coordination of movements;
getting rid of blood stagnation in the pelvic area and salts in the joints;
increasing endurance, plasticity and flexibility.

If you purchase a modern health disc for weight loss with additional points on its surface, additional foot massage will occur during exercise. This part of the body is practically not stimulated when exercising with other equipment. Massage of these areas has a beneficial effect on the functioning of internal organs.

Contraindications

Health disc exercises are based on trunk rotations and twisting. Therefore, such activities are contraindicated for the following groups of people:

with diseases and injuries of the musculoskeletal system;
with diseases digestive system in acute form, ulcers;
after surgery on the legs, back or abdomen;
with a very weak vestibular apparatus;
with impaired blood circulation in the brain;
pregnant women.

Pensioners should exercise very carefully on the Grace disc so as not to aggravate the diseases of old age and not to injure the joints.

Lesson rules on disk

You won’t find a simpler piece of equipment for exercising and losing weight. (they can compete with it or on) except that the simplicity of the exercises with it seems obvious, but there are some rules that should still be followed when performing a health exercise to lose weight in the abdomen and sides.

Training duration is 20-30 minutes daily.
20 minutes before training you need to drink a glass of warm water.
The disc must be placed on a flat, non-slip surface.
You need to train barefoot or in thin socks.
Clothing should not constrain or interfere with movements.
In most exercises, rotation of the body occurs only at the waist. Therefore, the head and shoulders should be motionless and not droop.
All movements are carried out smoothly. Sudden jerks or turns are prohibited.
Turns occur by twisting the upper and lower body in different directions.
There should be a chair or other furniture nearby that you can lean on.

For those who are trying their hand at the health disc for the first time, doctors recommend making 5 turns when performing various exercises. More advanced athletes perform up to 10 turns on the disc in one exercise.

Set of exercises

Before starting exercises on the health disc for the waist, you need to master the basic body position, which is used as the starting position (IP) in many exercises:

stand on disk;
sit down a little;
bend your elbows and keep them at chest level;
keep your back straight;
tighten your abdominal muscles.

We offer next classes on the health disk for weight loss.

Place two chairs next to the disk with their backs facing you. IP, grab your backs with your hands and turn your lower body to the left and to the right.
Place the disk next to the wall. IP, lean your hands against the wall. Make turns at the waist alternately to the left and right sides.
IP, turn smoothly on a circle, making turns top the body to the right, and the bottom to the left.
IP, make turns on a circle, as in the previous exercise. Add squats and straight leg raises when performing rotations.
IP, while turning on the disc, you can alternate raising and lowering your arms: right hand raised up, left along the body, change at the next turn.
Stand on the floor, arms bent at the elbows in front of you. Hold the disc between your palms with your side facing you. Turn the pussies of the hands in opposite directions.
Place the disc on a chair and sit on it with your feet together. Hands raised to chest level. Take small lateral steps with your feet to the left, then to the right. Only the lower part of the body should rotate.
This exercise differs from the previous one in that rotations of the upper body in the opposite direction are added.
Disk on a chair, sit on it sideways to the back. The hands are on the knees. Having pushed off, you need to “fly” to the opposite edge of the back of the chair. Repeat several such turns in each direction.
You need to place two disks side by side on the floor. Become an individual entrepreneur on them. Turn the socks towards each other and return to the IP.
Two disks are also used, IP. Both legs turn first to the left, IP, to the right.
Get into a plank position, resting your hands on the discs. Turn your palms towards each other, straight, in opposite directions.

If you spend at least 2 minutes doing each of these exercises every day, you can strengthen the muscles of the whole body, make your waist slim, tighten your stomach, arms, buttocks and legs.

When performing exercises, you can also use various hand expanders and dumbbells.

Common Mistakes

In pursuit of slim figure people often ignore the basic rules for using this or that sports equipment. Grace is no exception. People make a lot of mistakes when using a health disc to lose weight.

Error	What does it lead to
Slouch	It is inconvenient to turn around while hunched over. In this position, the internal organs are compressed and do not function well.
jerky movements	There is no hurry. Sharp pushes and turns can pull a muscle or pinch a joint or vertebrae.
Whole body twists	If turns occur with the whole body, weight loss will not occur. IN different exercises turns are made either from the top or bottom body.
Head down	Load on the neck and spine. It becomes more difficult to do exercises and it is difficult to breathe.
Clothes that are too tight or too loose, pants that fall to the floor	Tight-fitting outfits can restrict movement and cause discomfort. Too loose ones can interfere with turning, squatting, and bending. Pants “on the floor” can get caught between the disc plates, making exercises impossible.
Sneakers or other shoes	They interfere with foot massage on the grooved or dotted surface of the disc.
Short workouts	With a duration of 5-15 minutes a day, excess weight loss will be insignificant.
Uneven or slippery surface	You may be injured if you place the disc on a slippery or uneven surface.

No money for treadmill or ellipsoid? Or is there catastrophically not enough space in the apartment to accommodate them? In this case, buy a compact and inexpensive exercise machine, which many call the “sun”. Using a disc for weight loss, you can forget about selecting warm-up and cool-down exercises for each workout, since it will perform this function with a bang. It will also allow you to say goodbye not only to extra pounds, but also fat deposits in the most problematic part of the body - the stomach. The main thing is to find a common language with him.

Description

The Health Disc is a sports floor exercise machine of compact size (about 25 cm in diameter), designed for independent home exercises in order to correct problem areas and lose weight. It consists of two circles of equal diameter connected by an axis, between which there are bearings (one or more). The lower one serves as a support and is static, and the second one rotates, driven by the legs (in some cases by the hands) and allows you to do various exercises, mainly twisting the body.

If earlier such a training disc looked like two metal pancakes, then modern technologies allowed us to improve it. Now it's sports equipment, made from durable but soft materials, equipped with electronic gadgets and additional devices (for example, expanders for simultaneous training of triceps and biceps).

The rules for use are extremely simple: stand on a spinning disk with both feet (classic pose) and begin moving the lower body in different directions. The main rule in this case is that the upper body must be motionless. The main load falls on the muscles of the abdomen and legs.

From the history. The first simulators of this type were called “Grace” and were developed and released in the 50s. XX century by Soviet specialists. Then they appeared in almost every home and began to be produced even in the West.

Action

The main task of the disc is to improve the health of the body, strengthen the spine, abdominal and leg muscles, and improve the vestibular system. However, over time, it began to be used for weight loss, as it allows you to burn calories, warms up the body perfectly for subsequent training, and can act as a cool-down.

This is a real salvation for those who lead a sedentary lifestyle: if after every hour of sitting at work or watching TV, you spin a gymnastic exercise disc, this will disperse congestion in the muscles and joints, activate blood circulation and lymph flow. Such mini-breaks will not allow you to gain weight due to physical inactivity.

What you can count on if you spin it regularly:

stabilization of weight, prevention of gaining new kilograms due to a sedentary lifestyle;
weight loss due to constant training and dietary restrictions;
correction of the figure: the waist will become thinner, the sagging stomach will be removed, the buttocks and abs will be pumped up, the legs will become slimmer;
strengthening the spine, ligaments and tendons of the knee and ankle joints;
improvement of blood circulation and metabolic processes;
getting rid of swelling and fatigue of the legs;
development of flexibility;
massage of internal organs.

The disc is especially good for losing weight in the abdomen and sides, as it loads the oblique muscles, thanks to which the nice abs. The buttocks will also be affected, and they will also have to work hard. The result is the same elastic ass without, which almost all women dream of.

Many people consider the disadvantage of this simulator to be the static nature of the upper half of the body, but this is a mistaken opinion. While working with the disc, notice what happens to your arms and chest: they are tense, because it is quite difficult to remain motionless when your waist and legs are twisted. Therefore, you should not worry that they are not involved in training and will not lose weight. Within a month you will feel how the shape of your breasts has improved: they will become firmer and more toned. There will also be less fat sagging on the arms, as muscle mass will build up.

On a note. Fitness trainers compare the health disc with a hula hoop and a jump rope in terms of effectiveness and results: they allow you to lose weight, participate in body shaping, and can be used for warming up and cooling down for any (cardio and strength) training.

Indications and contraindications

Indications:

overweight;
obesity, degrees;
visceral fat;
"beer" belly;
lack of flexibility;
extra centimeters at the waist and hips;
fatty sagging on the sides;
cellulite;
physical inactivity;
long-standing and non-serious (!) spinal injuries, scoliosis;
atrophied abdominal and leg muscles;
poor vestibular apparatus.

Contraindications:

chronic diseases;
pregnancy, lactation;
circulatory pathologies;
gynecology;
hypertension;
fragility and increased fragility of bones;
back diseases, problems with the spine (osteochondrosis, radiculitis);
If you have implants in your body, you should first consult your doctor.
exacerbation of gastric diseases.

Be careful! If this is your first time using such a disk, do not take 30-minute programs to perform, which will seem to you like they were developed for astronauts. You need to get used to this simulator gradually, as it actively interacts with the vestibular apparatus. It is recommended to start with 5-minute slow twists, each time increasing the speed and time of exercise.

Advantages and disadvantages

small dimensions;
ease of operation;
affordable prices;
effectiveness: an excellent way to correct your figure against the background of overall weight loss;
health benefits: strengthens the spine, improves blood circulation;
minimal risk of injury;
there is no prohibition for children to engage in activities (only under adult supervision);
wide range of models;
the possibility of gradually increasing loads;
no physical training required.

without dietary restrictions and exercise, it may be useless for losing weight;
modern models are fragile, electronic parts quickly fail;
is only auxiliary means for weight loss;
If you exercise too intensely, you may experience side effects: dizziness, nausea, increased blood pressure, spots in the eyes, loss of balance;
has contraindications;
the result can be seen only after 3-4 weeks.

Warning. It is especially dangerous to use the disc for people who have serious problems with the spine. The very first sharp twist can result in severe pain and complications, which will then have to be eliminated in the hospital.

Kinds

Depending on the material

Metal

Time-tested and the most durable of all. Cheap and unpretentious, does not require any special skills to master. It will break only when the bearings fail or rust begins to corrode the pancakes. As practice shows, its service life can last for decades. Many people still have it from the 60s.

Plastic

Iron was replaced by a new, more pleasant to the touch and lightweight material - plastic. You can even exercise on it barefoot. The only negative is that it is not suitable for too intensive classes, as it quickly bursts and fails.

Rubber

Literally everything is made from silicone these days, and this exercise machine is no exception. This is the best option of all those proposed. Light as plastic, but durable as metal. In addition, it gives the skin a pleasant feeling.

Magnetic

If, in addition to losing weight, you need to improve your health at the same time, you can purchase a disk with a built-in neodymium magnet. Manufacturers promise that it accelerates metabolism and has a beneficial effect on the functioning of internal organs and blood circulation.

Depending on additional accessories

The classic Soviet-style training disc consists of two iron plates, fastened with an axle, and bearings between them. In sports hypermarkets they are still sold in this form. And it’s even still called Grace.

markings showing how to correctly place your legs on the machine;
textured surface, built-in metal balls for massaging acupuncture points on the feet;
built-in diagnostic computer for analyzing exercises, monitoring their quality, displaying the number of twists, time and other indicators;
expanders for simultaneously pumping your arms (attached to the side and resemble a jump rope);
a player into which you can upload your favorite music.

Modern health disk with expander and built-in diagnostic computer

Innovation. A so-called “smart” health disk is currently being developed. It will calculate heart rate, calorie loss and other parameters necessary for weight loss, and also adapt to the individual characteristics of the body.

To achieve the desired results, you need to be able to practice correctly on the floor disc.

The main rule is that classes should be regular.
10-20 minutes before training, drink a glass of warm water and ventilate the room in which you will exercise.
Clothes should be light. Shoes are optional. If the disc is metal, wear socks; if the surface is silicone and has a massage effect, do it barefoot.
The disk is installed on a flat and non-slip surface.
There should be some kind of support nearby (chair, headboard, table) that you can grab onto in case of dizziness.
To avoid dizziness and nausea, look straight ahead.
It is better to practice while listening to music in order to maintain rhythm, which is important when performing exercises.
When using a spinning disk, you must follow safety rules: the speed of rotation should not be too high, otherwise you may get injured.

If you get up on the disk only from time to time, with nothing to do, you may not expect any results. For weight loss, systematic exercise is important.

Life hack. If the disc is the only exercise machine available to you, make the most of it: full-fledged sets of exercises have now been developed specifically for it. With their help you can train the muscles of almost the entire body.

Exercise complexes

There are several weight loss programs that can include exercises on the health disc.

Program 1

Use crunches as a warm-up and cool-down for your workouts. Time - 5-7 minutes. Frequency - 3 times a week. Weight loss course - until the desired result is achieved.

Basic exercise: stand on the disk with both feet, back straight, bend your arms at the elbows (as when skiing), squat slightly. Focusing on your feet, force the top plate to turn to one side by 90°C. The legs and buttocks should follow. Twisting occurs in the abdomen, back and sides. Level up. Do the same in the other direction.

The basic exercise can be varied if you position your hands differently each time, changing the load on muscle groups:

move them apart;
straightened up;
take dumbbells and stretch them in front of you;
take him by the head and lock him up;
lean them against the back of a chair or wall.

Increasing the load: every week, increase the speed at which you twist and the angle of rotation.

This will be enough for warming up and cooling down.

Program 2

It involves losing weight only with the help of this mini-simulator. A full-fledged complex may include exercises for working out different groups muscles.

Warm up

Basic circuit training complex

For hands

Take a lying position, as if you were planning to do a push-up. Place your hands on the disc. Rotate your palms alternately in different directions. The twist angle should be small. 2 minutes.

For legs

Stand on the machine and sit down so that your knees are bent. Bend your back forward and begin rotating the disc with your feet, gradually accelerating the pace. Swinging your arms in the direction opposite to your legs will help increase the speed. 3 minutes.

This exercise is not recommended to be done on a metal disc, otherwise you can injure the meniscus. In extreme cases, you can wear knee pads. Stand on all fours on the circle so that your feet do not touch the floor (they need to be kept suspended). To make the machine rotate, jerk your pelvis first in one direction, then in the other. 3 minutes.

For abdomen and sides

Sit in a circle. Place your straightened arms behind your back and place your palms on the floor. Bend your legs halfway and raise them at an angle of 90°C. First, move your right leg to the other side and touch the heel to the floor, then do the same with your left. 3 minutes.

The exercise is similar to the basic one, but due to the special position of the hands it is more difficult to perform. Get on the machine. The back is straight. Straightened arms are spread to the sides. Shoulders and arms should remain motionless. Rotate your hips in different directions at a fast pace. 3 minutes.

After this, rest for 1.5 minutes and repeat all 5 exercises again. A total of 3 approaches should be done.

Hitch

Basic exercise for twisting the torso in different directions (see above) - 5 minutes.

In half an hour of such a workout, you can burn up to 250 kcal if you perform the exercises at a fairly intense pace. Fitness trainers equate it to a light cardio session (what is that, we). Frequency - 3-4 times a week.

It is a fact. Some bodybuilders recommend using a health disc to pump up the biceps and triceps on your arms using special exercises. They claim that due to the rotation mechanism, this apparatus is better than many advanced and more popular simulators.