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Published : August 20, 2007 |
Author : stevenjr
Category : Fitness Equipment | Total Views
: 75 | Unrated
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Do you frequent gyms for workouts and body fitness? Then you would be
quite familiar with the sight of Swiss exercise balls. Nowadays, most
gyms have Swiss exercise balls, especially for those who are interested
in building up their abs. Chances are you might have been one of them.
If you are not yet familiar with the Swiss exercise ball, then here are
some of the routines. You could do these by adding certain twists in
your workout routine to excite the nervous system – all with the use of
a handy Swiss ball.
1. Push–ups
You can make this exercise a lot easier or even harder, depending on
what your body requires, with a Swiss ball. If you want to take things
easy then you can lie with your face down. The Swiss ball must give
support to your hips.
Then, you could make the routine more difficult by crawling forward and allowing the Swiss ball to roll going to your feet.
2. Alternating Superman
You can lie with your face down atop a Swiss ball. Use your toes and
fingertips to attain balance. Then, rise up one of your legs and its
opposite arm and hold them up parallel with the ground. You must
position your arm in an angle of 45° and point out your thumb upward.
If you like to perform the advanced version, then you just simply
elevate yourself atop the Swiss ball and fly like Superman. Do net let
your arms or even legs touch the ground for at least a minute. This
routine is certainly a great training in achieving balance!
3. Whole body Swiss ball exercises
This is the ultimate exercise to achieve functional training for flexing up muscles and joints.
4. Forward Swiss Ball Roll
Perform this by kneeling behind the Swiss exercise ball and placing
your forearms on it. Then, you have to start inhaling and drawing your
umbilicus within and then roll forward doing synchronized motion at the
joints of your hip and shoulders. While doing this, it is necessary to
go only as far as you are able to and maintain ideal spinal alignment.
Other types of Swiss ball exercises are the Supine Hip Extension and Knee Flexion and the Supine Lateral Swiss Ball Roll.
In order for you to maintain safety and effectiveness in performing
Swiss exercise ball workouts, always check out if your ball and the
area for your workout are cleared out of any tiny stray fragments like
thorns, tacks, staples, grit, etc. Your ball might be punctured by any
of these objects and deflate your enthusiasm for the workout.
Furthermore, if the floor is quite slippery, make sure to use an
exercise mat. You must also take care and prevent the ball from sliding
underneath your body while you are making routines with it.
In addition, as with any other gym workouts, make sure that you have
performed the appropriate warm-ups. Performing workouts through Swiss
exercise ball is fun and surefire way of staying fit as long as you
perform them with caution.
By: Albert Lee
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