你可能很熟悉泡沫滚动as a post-workout recovery aid to help decrease muscle tightness and tension. But did you know this sturdy little cylinder can also double as a strength-training tool?
"Foam rollers, when used in strength workouts, can act similarly to a稳定球”说K. Aleisha Fetters, CSCS, certified strength and conditioning specialist and author of健身黑客超过50.
因为他们圆的，不稳定的设计，他们挑战您的余额和up the ante on your core and stabilizing muscles, thus making you work much harder during workouts, Fetters says. Since they're easy to roll, you can even use them as at-home alternatives for ab rollers and Pilates reformers.
What's more, "in some exercises, they can work really well for giving your body external, tactile cues," Fetters says. For instance, try a dead bug, then do the same move with a foam roller braced between one hand and knee. "There's a massive difference in terms of core recruitment since the roller forces and teaches you to reallyengage your core，“ 她说。
Check out more of our20分钟的试训这里- 我们已经得到的东西给大家。
20-Minute Strength Workout Using Just Your Foam Roller
Ready to roll? Designed by Fetters, this 20-minute full-body routine utilizes a foam roller in unexpected ways to challenge your stability and strength.
做到：每个动作为尽可能多的代表尽可能与之间的良好形式背靠背以最小的休息。减少你的设置，如果你的表单开始受苦，或者你对达到8rate of perceived exertion scale(10 is the highest). Repeat for a total of 3 to 4 rounds, resting 2 minutes between each.
Move 1: Ab Rollout
- Get on the floor in a high plank on your knees with your hands on top of the roller.
- 支撑你的核心塞你的尾骨和关注holding this position throughout.
- Walk/roll your hands forward as far as you can while maintaining this flat-back position. Don't arch your lower back.
- Pause, then roll back to the start.
Move 2: Push-Up
- Get on the floor in a high plank with your hands on the edges of the roller (this makes for a more comfortable wrist position) and directly beneath your shoulder blades.
- 让你的肩膀受挤压你的背阔肌（上部背部肌肉）下来，用你的耳朵了。
- Brace your core to tuck your tailbone, squeeze your glutes and focus on holding this position throughout.
- Bend at the shoulders and elbows to lower as far as you can while maintaining this flat-back position. Don't let your lower back arch.
- 尽量使你的前臂垂直尽可能降低你，让你的胳膊肘从你的身体斜耀斑。
- Pause, then drive through your hands to press back up to the start.
Move 3: Side Plank
- 趴在用下你的脚踝滚筒（你可以堆叠或错开它们）和正下方你的肩膀你的手肘下方，前臂地面上的楼层在你身边。
- 挤压你的核心和臀部，以提高你的臀部，形成你的身体一条直线。
- 从这里，抬起上面的腿向天花板，暂停，然后降低回到木板。专注于保持你的臀部和整个不崩到你的下肩部。
- Repeat for as many reps as you can with good form, then switch sides.
移动4：断筋大道
- 趴在地板上你的背部，把你的脚的底部在滚轮的顶部。
- Brace your core, drive through your heels to raise your hips to form a straight line.
- Roll/walk your feet out away from your body, focusing on keeping your hips fully extended.
- Pause, then roll/walk your feet back to start.
Tip
Only go as far as feels okay, as this works the hamstrings pretty intensely. You can lower your hips between reps or keep them raised throughout.
Move 5: Glute Bridge
- Lie on your back on the floor and place your heels on top of the roller.
- Brace your core, squeeze your glutes and drive through your heels to raise your hips up to form a straight line.
- 专注于保持你的臀部最大程度地收缩，然后放下背下来。
Tip
辊将采取一些参与了臀部，并把你的腿筋强调稳定。您还可以得到更多的芯接合。
Move 6: Reverse Lunge
- Stand tall with the top of one foot on the roller. Brace your core to minimize the arch in your lower back, keep your chest up and shoulders back.
- 弯曲你的膝盖前方，以降低成弓步，让你身后的底边辊和向你的膝盖滚轮滚动。
- Pause, then drive through your front foot to return to start.
- Repeat for as many reps as you can with good form, then switch sides.
Tip
你可以改变你多少重量为后腿，使事情在你的前腿更轻或更重。