A BLACKROLL® is the ideal training partner for the mobilization and regeneration of the muscles and of course the fasciae. In everyday training BLACKROLL® is indispensable: In just a few minutes you can increase the elasticity of your muscles. With the practical black roller, you can compensate for incorrect strain caused by existing muscular imbalances or by one-sided training. In addition, regular use of your BLACKROLL® prevents typical sports injuries. Fascia training increases the blood circulation of the muscles, the regeneration time is shortened considerably in some cases. We show you the best exercises with the BLACKROLL® for muscle regeneration here.
Exercises with the BLACKROLL® Standard
The BLACKROLL® Standard is available in three different degrees of hardness and with different surfaces. It is probably the best known BLACKROLL® product. The practical roller has long been available not only in the characteristic matte black, but is also available in different colors. The BLACKROLL® Standard has its origins in athletic training as well as in physiotherapy. This makes myofascial (self-)relaxation exercises child's play!
Rear thigh
Starting position: sitting long - Place your BLACKROLL® under your thighs. The roller should sit just above the back of your knee. Support yourself with your hands to the right and left of your buttocks.
Execution: Lift your buttocks and slowly roll out the back of your thighs. In order to really regenerate the entire back of your thighs, you should rotate your legs inward and outward. On pain points you should stay for about 15 seconds each to get an ideal trigger experience.
Calves
Starting position: sitting long - bend your left leg, support yourself with the sole of your foot on the floor. Place your right calf on the BLACKROLL®. Use your hands to support yourself next to your buttocks, just like in the exercise for the back thighs.
Execution: Lift your buttocks, your hands support you while holding your body weight. Slowly roll out your calf region. To do this, bend and extend your left leg. Rotate your right foot inward and outward: this way you really work the entire calf muscles. You should hold the pain points for 15 seconds. Then switch sides and repeat the exercise for the other calf.
Lower and middle back
Starting position: supine position - Lie relaxed with your back on the roller and place it directly above your buttocks. With your legs bent, rest the soles of your feet against the floor. Cross your arms behind your head.
Execution: Raise your buttocks. Slide your legs from your lower back up to the tops of your shoulder blades over your BLACKROLL® Standard. As always, dwell on individual pain points for about 15 seconds.
Adductors
Starting position: Forearm support - Support yourself on your forearms. Bend your left leg to the side. Place your roller under your left thigh, just above your knee.
Execution: Slowly roll out your inner thigh. To do this, push yourself sideways over the roller. Stay on pain points for about 15 seconds. Then switch legs and repeat the exercise on the right side.
Abductors
Starting position: Side support - Support yourself with your hands and upper leg in side support. Place the BLACKROLL® Standard under your left thigh.
Execution: Using your upper leg and hands, slowly push yourself back and forth. Rotate the lower leg during the movement so that you treat the entire outer side of the thigh. As always, stay on pain points for about 15 seconds. Then repeat the exercise on the other side.
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Editors fitnessmarkt.de (DG)
Photo credit: #100661261 Prostock-studio / stock.adobe.com
Published on: 17 June 2020