1. Pull Through
3 sets x 8-12 reps
Get into the high plank position and place a weight plate next to your right arm, now pull the plate under your body next to your left arm. Then perform the exercise in reverse.
The Pull Trough works the core muscles, so make sure that you don't hunch over and that you activate your abdomen and buttocks.
2. Rowing
3 sets x 8-12 reps
Take the weight plate in both hands and stand so that your legs are about shoulder-width apart, then bend forwards with your back straight and bend your knees slightly. Now pull the weight plate, which you are holding in front of you with outstretched arms, towards your chest until your shoulder blades come together and then return the plate to the starting position.
Rowing works the muscles in your shoulders and upper back. Make sure you perform the exercise correctly and that you don't make a hollow back.
3. Russian Twist
3 sets x 8-12 reps
Sit on the floor and bend your legs slightly with your back straight. Now lean back slightly and raise your legs a little so that you can hold yourself in a balance position - only your bottom is still in contact with the floor. Hold the weight plate in both hands and slowly rotate it to one side of your body - always lightly tapping the floor next to your hips. Then rotate back in the other direction.
Make sure that your torso is under tension throughout the exercise, only your arms, shoulder girdle and thoracic vertebrae should move. Avoid a hollow back and hunched back.
4. Standing Twist
3 sets x 8-12 reps
Hold the weight plate in front of you with your arms stretched out at shoulder height and rotate your torso powerfully to the right; your legs should not leave their position. Change direction as soon as you reach the end of your rotation.
Make sure that you only rotate your pelvis slightly and do not make a hollow back when performing the exercise.
5. V-Ups
3 sets x 8-12 reps
The PB Strong competition weight platesWeight plates for the ideal competition preparation! The PB Strong competition weight plates fit all dumbbell bars with a disc holder with a diameter of 50 mm. Due to the high-quality rubber coating, these weights are gentle on the floor and insensitive to scratches and impacts. The Plates are robust and durable. The steel core minimizes the recoil of the disc when hitting the ground. The discs meet the competition specifications and are thus ideal for competition training. This competition weight plate is available in six different colors and weight levels, from 2.5 kg to 25 kg and is thus suitable for all training levels. Product Details: Material: hard rubber (weight plate); steel (inner ring). Diameter: 5 cm (inner), 45 cm (outer); Exception 2.5 kg: 21.6 cm Depth: From 2 - 6.5 cm (depending on weight) Available color: Gray, Black, Green, Yellow, Blue, Red Variants: 2,5 kg, 5 kg, 10 kg, 15 kg, 20 kg, 25 kgScope of delivery:one weight plate
For effective strength training! The PB Strong weight plates fit all dumbbell barswith a disc holder with a 50 mm diameter. Due to the high-quality rubber coating, thesearefloor-protecting, as well as scratch- and shock-resistantweights. The Plates are robust and durable.The steel coreminimizes the recoil of the disc when hitting the ground.the ground. These weight plates are suitable for both home and professional gym use.Product Information:Material: hard rubber (weight plate),steel (inner ring).Diameter: 45 cm (outside),5 cm (inside)Depth: From 2.5 - 8.8 cm (depending on weight) Color: Black Variants: 5 kg ∙ 10 kg ∙ 15 kg ∙ 20 kg ∙ 25 kgScope of delivery:one weight plate
Product information: PB Strong 3-handle rubberized weight plate black (pcs)3-handle plate for particularly easy handling. The PB Strong 3-handle weight plates are suitable for all dumbbell bars with a plate holder with a diameter of 50 mm. Thanks to the high-quality rubber coating ,these weights aregentle on the floor and resistant to scratches and impact. The plates are robust and durable. The steel core minimizes the recoil of the disc when ithits the ground. The 3-handle design makes the target easy to handle.Product details:Material: hard rubber (weight plate), steel (inner ring)Diameter: 16 - 42 cm (outside), 5 cm (inside)Depth: From 2.7 cm - 5.2 cm (depending on weight) Color: Black Variants: 1.25 kg ∙ 2.5 kg ∙ 5 kg ∙ 10 kg ∙ 15 kg ∙ 20 kg ∙ 25 kgScope of delivery: one weight plate
5 exercises with the Blackroll to mobilise your back
1. Mobilisation of the thoracic spine I
3 sets x 15 reps
Place your lower back on the roller, bend your legs bent legs towards your buttocks and stabilise your neck with your hands. Now pull your upper body back and pull your shoulder blades together.
Mobilises the transition between the thoracic and lumbar spine in particular.
2. Mobilisation of the thoracic spine II
3 sets x 15 reps
From the table top position (hands below the shoulders, knees below the hips), place one arm on the roller with the palm facing upwards. Now push the roller to the side, your shoulder towards the floor and try to keep your pelvis still.
Mobilises the thoracic and lumbar spine.
3. Iliopsoas Stretch
3 sets x 15 reps
Bend your knees and place your right or left leg on the Blackroll and tilt your pelvis forwards so that your lower back does not form a hollow back so that no hollow back forms. Now pull your front leg forwards through the roll into the stretch.
You should feel the stretch particularly in the front of the bent leg, mobilising the hip flexor muscles in particular, which determine the position of the pelvis and lumbar spine.
4. Snow Angel
3 sets x 15 reps
Lie down with your back on the Blackroll, lift your buttocks buttocks and pull your shoulders back. Now move your outstretched arms in a circular motion from bottom to top and then return to the starting position.
This exercise is perfect for mobilising the thoracic spine. mobilisation of the thoracic spine.
5. Bowing
3 sets x 15 reps
First bend your knees, place your forearms on the Blackroll and push them forwards. At the same time, try to pull your upper body towards the floor and open your chest.
Mobilises the thoracic and lumbar spine in particular.
The PB Blackroll is the standard version of all PB Blackroll variants. It has an average degree of hardness and is versatile. Whether at home or in the studio for yoga and Pilates training or for therapy support. With the PB Blackroll, muscle tension, trigger points and adhesions of the fascial tissue can be noticeably relieved and blood circulation effectively increased. As a supporting tool to promote balance and stabilize the torso, it can be ideally integrated into training and everyday life. It can be used on the floor, table and walls and is perfect as a companion on the go due to its light weight. Product details 100% recyclable material Odorless, abrasion resistant & water resistant Easy to clean Available in 2 colors & lengths
The PB Blackroll is the standard version of all PB Blackroll variants. It has an average degree of hardness and is versatile. Whether at home or in the studio for yoga and Pilates training or for therapy support. With the PB Blackroll, muscle tension, trigger points and adhesions of the fascial tissue can be noticeably relieved and blood circulation effectively increased. As a supporting tool to promote balance and stabilize the torso, it can be ideally integrated into training and everyday life. It can be used on the floor, table and walls and is perfect as a companion on the go due to its light weight. Product details 100% recyclable material Odorless, abrasion resistant & water resistant Easy to clean Available in 2 colors & lengths
The Elite Foam Roller is an optimal tool for the efficient treatment of muscle pain, tension and trigger points. Through a targeted self-massage, hardened or tense muscle tissue is loosened, agglutinated fasciae are released, thus ensuring the restoration of an all-round sense of well-being. In addition, it is perfect for preparing the muscles for an intensive workout as well as for accelerating and supporting recovery after a workout. The Elite Foam Roller thus makes an important contribution to the prevention of sports injuries. To meet individual needs, it is available in different shapes and lengths. The round versions are ideal for back pain and problems caused by muscular imbalances. They provide quick relief and are ideal for stress relief and relaxation due to their soothing massage effect. The stable processing as well as their unique structure guarantee a pleasant rolling behavior and an easy application. The half-round version is an efficient tool for promoting balance and stabilization and can be optimally used in physiotherapy. The Elite Foam Roller Medium is suitable especially for beginners and people who are more sensitive to pain. What are fasciae? Our entire body is permeated by so-called fasciae. These are elastic connective tissues that surround all individual parts (muscle fibers, muscle strands, muscle groups, organs, tendons and bones). In general, fasciae have the task of giving stability and shape to the enclosed areas. As a result, they prevent muscles from rubbing against each other and at the same time help transfer forces from one muscle to another. Adhesive fasciae are considered one of the main causes of back pain. Due to underuse, they become matted and brittle. This results in pain and increased risk of injury. What are the benefits of fascia training with the Elite Foam Roller? The Elite Foam Roller is an optimal fascia tool for the efficient treatment of muscle pain, tension and trigger points. Through a targeted self-massage you can achieve numerous posiive effects: Stimulation of hydration (The majority of the fascia consists of water. With the help of our Elite foam roller you can stimulate the hydration in the fascia again)Acceleration of regeneration (The end products of metabolism dissolved in the fluid are pressed out of the tissue by self-massage with the roller. New fluid runs in and the tissue can recover faster) Increase of mobility (Regular use of the foam roller can loosen hardening and adhesions in the entire fascial network. They gradually become elastic again and you quickly notice how your mobility improves significantly) Pain reliefInjury prevention (By using the Foam Roller you become more flexible and flexibility prevents injuries)Blood circulation improvement (By rolling along the different parts of your body, your blood circulation is improved. The oxygen-rich blood can now flow better and supply your muscles and organs better again)Relaxation Product details: Here you can find all relevant product details. If you have any further questions, please do not hesitate to contact our Perform Better customer service. Material: Polypropylene Diameter: 15 cm Color: Black available in different versions/lengths How do I use the Elite Foam Rolller correctly? In order to do your fascia training professionally and above all correctly, it is worthwhile to acquire at least basic knowledge about the physiology of a fascia and about the myofascial pathways with their special features. Nowadays, even as a personal trainer, a sound knowledge of myofascial training is indispensable. In our one-day seminar on Functional Myofascial Trainer Basic you will learn how to integrate the training with the therapy roll in your training or in your everyday life.
The Elite Foam Roller is an optimal tool for the efficient treatment of muscle pain, tension and trigger points. Through a targeted self-massage, hardened or tense muscle tissue is loosened, agglutinated fasciae are released, thus ensuring the restoration of an all-round sense of well-being. In addition, it is perfect for preparing the muscles for an intensive workout as well as for accelerating and supporting recovery after a workout. The Elite Foam Roller thus makes an important contribution to the prevention of sports injuries. To meet individual needs, it is available in different shapes and lengths. The round versions are ideal for back pain and problems caused by muscular imbalances. They provide quick relief and are ideal for stress relief and relaxation due to their soothing massage effect. The stable processing as well as their unique structure guarantee a pleasant rolling behavior and an easy application. The half-round version is an efficient tool for promoting balance and stabilization and can be optimally used in physiotherapy. The Elite Foam Roller Medium is suitable especially for beginners and people who are more sensitive to pain. What are fasciae? Our entire body is permeated by so-called fasciae. These are elastic connective tissues that surround all individual parts (muscle fibers, muscle strands, muscle groups, organs, tendons and bones). In general, fasciae have the task of giving stability and shape to the enclosed areas. As a result, they prevent muscles from rubbing against each other and at the same time help transfer forces from one muscle to another. Adhesive fasciae are considered one of the main causes of back pain. Due to underuse, they become matted and brittle. This results in pain and increased risk of injury. What are the benefits of fascia training with the Elite Foam Roller? The Elite Foam Roller is an optimal fascia tool for the efficient treatment of muscle pain, tension and trigger points. Through a targeted self-massage you can achieve numerous posiive effects: Stimulation of hydration (The majority of the fascia consists of water. With the help of our Elite foam roller you can stimulate the hydration in the fascia again)Acceleration of regeneration (The end products of metabolism dissolved in the fluid are pressed out of the tissue by self-massage with the roller. New fluid runs in and the tissue can recover faster) Increase of mobility (Regular use of the foam roller can loosen hardening and adhesions in the entire fascial network. They gradually become elastic again and you quickly notice how your mobility improves significantly) Pain reliefInjury prevention (By using the Foam Roller you become more flexible and flexibility prevents injuries)Blood circulation improvement (By rolling along the different parts of your body, your blood circulation is improved. The oxygen-rich blood can now flow better and supply your muscles and organs better again)Relaxation Product details: Here you can find all relevant product details. If you have any further questions, please do not hesitate to contact our Perform Better customer service. Material: Polypropylene Diameter: 15 cm Color: Black available in different versions/lengths How do I use the Elite Foam Rolller correctly? In order to do your fascia training professionally and above all correctly, it is worthwhile to acquire at least basic knowledge about the physiology of a fascia and about the myofascial pathways with their special features. Nowadays, even as a personal trainer, a sound knowledge of myofascial training is indispensable. In our one-day seminar on Functional Myofascial Trainer Basic you will learn how to integrate the training with the therapy roll in your training or in your everyday life.
The Elite Foam Roller is an optimal tool for the efficient treatment of muscle pain, tension and trigger points. Through a targeted self-massage, hardened or tense muscle tissue is loosened, agglutinated fasciae are released, thus ensuring the restoration of an all-round sense of well-being. In addition, it is perfect for preparing the muscles for an intensive workout as well as for accelerating and supporting recovery after a workout. The Elite Foam Roller thus makes an important contribution to the prevention of sports injuries. To meet individual needs, it is available in different shapes and lengths. The round versions are ideal for back pain and problems caused by muscular imbalances. They provide quick relief and are ideal for stress relief and relaxation due to their soothing massage effect. The stable processing as well as their unique structure guarantee a pleasant rolling behavior and an easy application. The half-round version is an efficient tool for promoting balance and stabilization and can be optimally used in physiotherapy. The Elite Foam Roller Medium is suitable especially for beginners and people who are more sensitive to pain. What are fasciae? Our entire body is permeated by so-called fasciae. These are elastic connective tissues that surround all individual parts (muscle fibers, muscle strands, muscle groups, organs, tendons and bones). In general, fasciae have the task of giving stability and shape to the enclosed areas. As a result, they prevent muscles from rubbing against each other and at the same time help transfer forces from one muscle to another. Adhesive fasciae are considered one of the main causes of back pain. Due to underuse, they become matted and brittle. This results in pain and increased risk of injury. What are the benefits of fascia training with the Elite Foam Roller? The Elite Foam Roller is an optimal fascia tool for the efficient treatment of muscle pain, tension and trigger points. Through a targeted self-massage you can achieve numerous posiive effects: Stimulation of hydration (The majority of the fascia consists of water. With the help of our Elite foam roller you can stimulate the hydration in the fascia again)Acceleration of regeneration (The end products of metabolism dissolved in the fluid are pressed out of the tissue by self-massage with the roller. New fluid runs in and the tissue can recover faster) Increase of mobility (Regular use of the foam roller can loosen hardening and adhesions in the entire fascial network. They gradually become elastic again and you quickly notice how your mobility improves significantly) Pain reliefInjury prevention (By using the Foam Roller you become more flexible and flexibility prevents injuries)Blood circulation improvement (By rolling along the different parts of your body, your blood circulation is improved. The oxygen-rich blood can now flow better and supply your muscles and organs better again)Relaxation Product details: Here you can find all relevant product details. If you have any further questions, please do not hesitate to contact our Perform Better customer service. Material: Polypropylene Diameter: 15 cm Color: Black available in different versions/lengths How do I use the Elite Foam Rolller correctly? In order to do your fascia training professionally and above all correctly, it is worthwhile to acquire at least basic knowledge about the physiology of a fascia and about the myofascial pathways with their special features. Nowadays, even as a personal trainer, a sound knowledge of myofascial training is indispensable. In our one-day seminar on Functional Myofascial Trainer Basic you will learn how to integrate the training with the therapy roll in your training or in your everyday life.