Gaiam Wellbeing Core & Back Strength Ball Podręcznik ćwiczeń

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CORE & BACK

STRENGTH BALL

EXERCISE GUIDE

FULL ROLL-UP

START

CRUNCH

START

BICYCLE

START

E X E R C I S E I N S T R U C T I O N

• As a warm-up before each exercise session, perform each selected exercise

3–5 times without the Sponge Ball.

• Complete 1–3 sets of 8–12 repetitions of each exercise selected.

• Rest approximately 30–60 seconds between each exercise set.

• Perform every exercise through a full range of motion.

• If unable to complete 8 exercise repetitions through a full range of motion,

increase rest time between exercise set.

FINISH

—OR—

• If unable to achieve moderate to maximal muscular fatigue following the

completion of 12 exercise repetitions through a full range of motion, decrease

rest time between exercise sets.

• Perform each exercise a minimum of 3 times per week for maximum results.

• Allow 24–48 hours of complete rest between each Sponge Ball

exercise session.

START: Lie on back, position ball

between knees, bend legs and position

feet flat on the floor hip-width apart.

Extend arms above head on the floor

and pull abdominal muscles inward.

FINISH: Squeeze ball, slowly curl body

upward and lift upper body completely

off floor, curving back slightly forward

while keeping arms straight above head.

Keep abdominal muscles tight and feet

flat on the floor. Hold 1-2 seconds and

slowly return to start position.

START: Lie on back, position ball

between knees, bend legs and position

feet flat on the floor hip-width apart.

Extend arms above head on the floor and

pull abdominal muscles inward.

FINISH: Squeeze ball, slowly curl body

upward and lift shoulders off floor

while reaching forward with hands.

Keep abdominal muscles tight and legs

stationary. Hold 1-2 seconds and slowly

return to start position.

START: Lie on back, position ball under

tailbone with legs straight and together

above the floor. Extend arms along sides

of body on the floor and keep back

straight with shoulders on the floor.

FINISH: Keep legs lifted off floor, straighten

one leg forward while simultaneously bending

opposite leg up and back above hip. Keep

shoulders on the floor, abdominal muscles

pulled inward, and tailbone firmly on the floor.

Alternate bending and straightening of legs in

a slow, continuous manner.