Gaiam Stability Ball Инструкции по выполнению упражнений

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Stability Ball,

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

TRUNK CURL

START

KICK-BACK LUNGE

START

PLANK MOUNTAIN CLIMBER

START

FINISH

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 Stability Ball, Base & Resistance Cord set.

• Complete 1–3sets 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 sets. 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 exercise session.

START: Lie with low back on top of ball.

Bend legs, position feet flat on floor

shoulder-width apart. Bend arms and place

hands behind head.

FINISH: Keep ball stationary, tighten

abdominal muscles, slowly raise head and

shoulders up and forward while pulling ribs

down toward hips. Hold 1-2 seconds and

slowly return to start position.

START: Stand and balance on one leg. Bend

opposite leg and position top of foot on top

of ball. Stand upright and straighten arms

along sides of body.

FINISH: Press top of foot into ball; slowly

straighten leg behind body and roll ball

across floor while bending opposite leg and

arms and arching low back. Hold 1-2 seconds

and slowly return to start position.

START: Bend arms and place elbows and

hands on top of ball. Straighten legs and

position toes on floor hip-width apart.

FINISH: Keep ball stationary, tighten

abdominal muscles, lift foot off floor, slowly

bend leg and bring knee toward ball. Hold

1-2 seconds, slowly return to start position,

and repeat with opposite leg.