Slow rolling on the ball
Muscles-stabilizers and shoulders work. Put your forearms on the fitball, make sure that they are in the center of the ball, the hands are locked in the lock, elbows - strictly under the shoulders. Step back, body pull in line. Keeping the body and legs still, on the fifth count, slowly start rolling the ball forward. Then slowly roll the ball back, pulling his elbows to the stomach. Do 5 to 10 repetitions.
Movement in a spiral
Muscle-stabilizers work. Accept the position of the strap. Raise your right foot and put your ankle on the center of the fitball. Straighten the press, pull the body. Bend the left leg and hold it on the weight, the shin is parallel to the floor. Move the left knee to the right, under the body, then to the left. Quickly repeat. Do 5-10 repetitions, then change your leg to complete the approach. Shoulders and muscle-stabilizers work. Put your forearms on the center of the fitball, clasp the hands in the lock, step back. Keeping your back and legs on one straight line, roll the ball back and forth. Then roll the ball diagonally left-down, then right-up. Perform 5 movements. Complete the exercise by running 5 quick rolls from right to left along a straight line perpendicular to the trunk.
Twisting with a fitball from the sitting position
Muscle-stabilizers work. Sit on a bench, feet shoulder-width apart. Take the fitball with both hands and hold it in front of you. Twist from side to side, while the lower part of the trunk is stationary. Do 10-15 repetitions in both directions. Muscle-stabilizers and arms work. Take the position of the side bar with the emphasis on the feet and the right forearm, the elbow - strictly under the shoulder. With your left hand, grasp the handle of the exertube, the palm is pointing down. Keeping the body on one line from head to heel, tighten the left hand to the left side. Hold the hand in the initial position of the moat, then change the side. Put your hands in the middle of the barefoot, take the position for push-up, the feet together, the emphasis on the toes. Slowly sink your chest to your side. Quickly press, then lift one leg and bend it in the knee. Go back to the starting position and do the same with the other leg. Perform 10 repetitions.
Twisting with a medallion
Muscle-stabilizers, muscles of the arms and shoulder girdle work. Sit on a bench or a low chair, legs - on the width of the shoulders. Take the medallion with both hands and hold it in front of you at the chest level, the elbows are bent and slightly apart. Brush on the ball, straining the pectoral muscles and muscles of the hands. Perform fast twists with the ball from side to side, make sure that the lower part of the trunk remains stationary. Perform 10-15 repetitions in both directions.
Myths and Facts about Strength Training
- I should not overexert myself with too much training.
Fitness experts talk about the great benefit of short, but intense training (when you are intensely engaged in 30-60 seconds, and then arrange a small respite). Such training can be done in any kind of cardio.
- I have a slow metabolism, weight training will not help me lose weight.
Metabolism really slows down with age because of hormonal changes. But weight training will still help you lose weight and keep it. It is important to do at least 2-3 times a week, regularly changing the load.
- I often get injured, so I can not do power exercises.
You are not right. The more you dormant, the higher the probability of injury or stretching at the least physical exertion. Strength exercises in combination with stretching exercises will help to avoid this. Stand on the barefoot (first exercise on the floor), transfer the weight to the right leg, hands in front of you, palms facing each other. Lean forward from the hip, while pulling back the straight left leg, and then kick the left foot to the side. Do 5-10 repetitions, change the side.