Gaiam Wellbeing Core & Back Strength Ball Podręcznik ćwiczeń - Strona 2

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CORE & BACK

STRENGTH BALL

EXERCISE GUIDE

BRIDGE

START

SINGLE KICK

START

DOUBLE LEG CIRCLES

START

by Gaiam Americas, Inc., Louisville, CO 80027-2452. | MADE IN CHINA |

FINISH

SKU 05-62104GUIDE

START: Lie on back, position ball under

feet and bend legs to approximately a

90-degree angle. Position hips, trunk,

and shoulders on the floor with arms

positioned along sides of body.

FINISH: Slowly lift hips and buttocks

upward until knees, hips, and shoulders

are aligned. Keep back straight and

shoulders and head stationary on the

floor. Hold 1-2 seconds and return to

start position.

START: Lie on back with legs straight and

together on the floor. Hold ball with both

hands, extend arms above head and pull

abdominal muscles inward.

FINISH: Slowly lift upper body upward

with arms straight overhead while

simultaneously lifting one leg up and

backward, ending when ball reaches

toward top of foot. Keep back straight with

opposite leg and hips stationary on the

floor. Hold 1-2 seconds and alternate legs.

START: Lie on back, place ball under

tailbone, straighten legs and position feet

and knees directly above hips. Extend

arms along sides of body on the floor

and keep back straight with head and

shoulders on the floor.

FINISH: Slowly rotate legs clockwise or

counter-clockwise in a circular motion

just outside width of hips. Keep legs

straight and together with shoulders on

the floor and abdominal muscles pulled

inward. Hold 1-2 seconds and alternate

to other side.