Gaiam 05-63839 Инструкции по выполнению упражнений - Страница 2

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Stability Ball,

B AS E & R E SI STA N CE CO R D S ET

LEG CURL

START

CHEST PRESS

START

BICEPT CURL

START

ACTUAL PRODUCT MAY DIFFER SLIGHTLY FROM THE ONE SHOWN.

FINISH

START: Lie on back on floor, position heels on

top of ball hip-width apart with arms straight

on floor along sides of body. Tighten low back

and buttocks, and slowly lift hips upward while

arching low back and straightening body.

FINISH: Press heels into ball, lift hips

upward and slowly bend legs while

rolling ball across floor and bringing

heels toward buttocks. Hold 1-2 seconds

and slowly return to start position.

START: Lie with upper back on top of ball. Bend

legs, position feet flat on floor shoulder-width

apart. Grasp one handle in each hand and bend

arms with palms facing away from you.

FINISH: Keeping body steady and feet flat on

floor, push arms up above you until straight.

Hold 1-2 seconds, slowly return to start position,

and repeat.

START: Sit on ball and bend legs with feet flat

on floor, hip-width apart. Grasp one handle

in each hand, palms up, forearms parallel

to thighs.

FINISH: Keeping arm bent, lift one arm up

until upper arm is parallel to thighs. Hold for

1-2 seconds, then slowly return that arm to

start position as you lift up the opposite-

side arm and hold it for 1-2 seconds.

Slowly return that arm to start position

and continue repeating with alternate

arms for desired number of repetitions.