An exercise ball can be one of the best tools to help you strengthen your body. Many people want to use a stability ball to train your core muscles and improve balance and coordination. Here in this article I will show you many exercises that you can use in your stability ball training. Some of these steps can sometimes be difficult and may require some experience in dealing with the ball.
If you use these exercises in your stability ball training, it is recommended thatfor the first attempt to hold to a wall or something to keep it stable, so that you learn the movement. Also as part of your stability ball training, you should run 1-3 sets, consisting of 10-15 repetitions for each of these exercises.
Stability Ball Workouts # 1: Ball Twist
1. Get into a push-up position, except that your feet are on both sides of the ball. You should rotate your ankles, so that they are hugging the ball.
2. While keeping your bodystraight and hands directly under your shoulders, slowly rotate the ball on the right side.
3. Then repeat by turning to the left.
Please note that your shoulders and back should be leveled during this exercise, let your body sag in the middle.
Stability Ball Workouts # 2: Butt Lift
1. Sit next to the ball with his buttocks (butt) on the ground. Her head, neck and shoulders should be supported by the ball, and the knees are flexed.
2. Express your glutesand lift your hips until your body forms a straight line aa, the knees are flexed at a 90 degree angle. (They are basically like a bridge)
3. Hold this position for 3-5 seconds, then lower your body and repeat.
Stability Ball Workouts # 3: Back Extension
1. Set on the ball, face down. Position the ball under your hips & abs. You can your knees straight or bent (but your feet should touch the ground). Keep your hands behind you.
2. Thisof the movement, try to slowly roll the ball. You should contact your breasts in front of the ball and bring your shoulders until your entire body forms a straight line.
3. Lower your body and repeat
Stability Ball Workouts # 4: Hip Extension
1. Lie on the floor with his feet on the stability ball. Relax.
2. Use your abdominal muscles, lift your hips from the floor (press the glutes) until your body forms a straight line.
3. If youwant to meet these more challenging, lift your hips up and then lift one leg of the ball. Hold for one second and then lower your body. Repeat by lifting the other leg from the ball.
Stability Ball Workouts # 5: Ball Rotation
1. Lie on the ball with the ball positioned under your shoulders. Keep your arms extended over the chest, along with his palms.
2. Position your body to form a straight line (you'll look like a bridge).
3. DragYour buttocks and belly, then slowly turn your body to the right. While you're doing that, you move your arms down so that they are parallel to the ground.
4. Come back and repeat, using your body to the other side.
Be careful not to fall ball by rolling too far! Use your abs to rotate your body!
Stability Ball Workouts # 6: From Roll
This exercise should not be performed if you have back problems!
1. Kneel down on your knees with the ball placed infront of you. Put the ball in front of you. Then place the arms on the stability ball, parallel to each other with the poor.
2. Pull your upper body and roll the ball forward. They should roll the ball forward as much as you can without overlapping / strain on the back.
3. Press your ABS ABS and slowly with the ball and body back to its original position.
Stability Ball Workouts # 7: Balance Ball
1. Lie face down on the ball. Place the ball in the stabilitybetween your belly and hips. Keep your hands on the floor and legs straight (the legs are out of the ground and parallel to the ground).
2. Hold this position for 20-35 seconds, keeping your body straight.
3. While you have to do step 2, you will take your left arm and slowly lift it out of the ground. They are now only 1 arm to assist you.
4. Hold your arm for about 3-5 seconds, then repeat it by lifting your other arm out of the ground.
DuringThey do the steps 3 & 4, do your best not to keep the balance, roll out the ball or to reduce! Look for a straight body!
With these 7 advanced exercises, you will have an amazing stability ball training, which will be a strong core within the shortest possible time. Work your body frequently and maintain a good diet and you will have the great looking body you always wanted.
See Also : ทำบุญวันเกิด annsbweaver.blogspot.com
ไม่มีความคิดเห็น:
แสดงความคิดเห็น