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Stability Ball-vascular training



Do you know that you see a big, often colorful ball you see in the gym? This is a stability or Swiss ball. You can also call it a therapy ball, birth ball, balance ball or body ball. The stability ball is an extremely versatile tool that is often underused. If you integrate the ball into your workouts, you can improve the core function and test your balance.

Today's 25-minute Express training focuses on full-body burning that supports all your strength and balance. For maximum results, see if you can push through the entire cycle of exercises before taking a break. But keep in mind that the shape is important. Be especially careful when testing your balance!

Stability Ball Workout

What You Need : Your body weight and the ball!

Time : 25 minutes

Recommended Intensity : 1

2 repetitions per exercise, 2 cycles | 60 second break between rounds


  Stability Ball Split Squat 1. Split Squat

  1. Stand upright with one foot on a ball behind you, with your arms at your side.
  2. Drop your body to the floor, bend over on your hips and knees, and bend your upper body slightly forward.
  3. Press the front foot to return to the starting position. Complete all repetitions on one side before moving on to the other.

  Stability Ball Push Up 2. Push Up

  1. Support your body with your hands on the ball, bent elbows and chest, almost touching it, with outstretched legs on your toes.
  2. Press on a straight arm position, keeping your back flat and your hips in line with your shoulders.
  3. Lower your body back to the starting position and repeat this process.

* Modification: Do pushups on a stable surface and work towards the ball.


 Stability Ball from Crunch 3. From Crunch

  1. Lie with the middle of the back on the ball, hands on the sides of the head and feet flat, knees bent.
  2. Lift your head and shoulders off the ball and pull your abs together. Do not pull your head up with your hands.
  3. Lower your head and shoulders and repeat the exercise.

 Overhead Deadlift 4. Overhead Deadlift

  1. Start in a squat position and hold the ball on the ground in front of you.
  2. Stand upright and lift your ball over your head, extending your arms completely.
  3. Lower the ball back to the floor and return to the squat position.

 Stability Ball Dip 5. Tricep Dip

  1. Put your hands on the ball behind you, with outstretched arms and flat feet.
  2. Lower your body and bend your elbows and knees until your lower back touches the ball.
  3. Press up, return to the starting position.

* Modification: Triceps dives onto a hard, stable surface and works towards the ball.


 Stability Ball Climber 6. Mountain Climber

  1. Put your hands on the ball, with outstretched arms and outstretched legs resting on your toes.
  2. Bring one knee in the direction of the ball and hold the rest of your body in the push-up position
  3. Straighten this leg and repeat it on the other side. Keep your back flat and your hips in line with your shoulders.

 Stability Ball Raise Leg 7. Leg Raise

  1. Lie on your back with your legs outstretched and the ball between your feet, hands on your sides.
  2. Lift your legs straight up and lift your lower back slightly off the ground.
  3. Put Your Legs Down Knock the ball on the floor and repeat it while holding the upper body steady and keeping your legs straight during the movement.

 Roll Out Stability Ball 8. Roll Out

  1. Kneel with your forearms on the ball and chest on your forearms on the ground.
  2. Push the ball forward and roll it along your forearms as you extend your arms and keep your back neutral / flat] Pull the ball back to the starting position.

 Stability Ball Back Extension 9. Back Extension

  1. Lie down with your chest on the ball, your arms are crossed over your chest and your legs are right behind you.
  2. Raise your chest from the ball and get into an upright position.
  3. Do not jump up and down the ball as you perform each rerun.

 Stability Ball Glute Bridge 10. Glute Bridge

  1. Lie on your back with your heels on the ball, legs straight and hands on your sides.
  2. Take your hips off the ground and make a straight line from your feet to your shoulders.
  3. Lower your body back to the ground and repeat it.
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