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STABILITY BALL

Training Manual

4

Hip Bridge

Finish

Start

STABILITY BALL

Training Manual

5

Single-Leg Hip Bridge

Finish

Start

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Содержание Stability Ball

Страница 1: ...on of GoFit LLC Training Manual Brook Benten M Ed ACSM HFS F E AT U R I N G P R O F E S S I O N A L T R A I N E R S T A B I L I T Y B A L L Read all information before use Serous injury or fatality may occur This guide is intended to be used with the accompanying DVD Develop a well rounded fitness plan with companion products and instructional content from GoFit Shop select retailers worldwide or ...

Страница 2: ... in relation to such participation and you agree to the terms of these Warnings and Disclaimers The models depicted in this program are well trained athletes and only you and your doctor can assess whether you are suited for the exercises and or diets depicted in the program e g you may have pre existing injuries or other condi tions that make the exercises or diets depicted inappropriate for you ...

Страница 3: ...e it or repair it Inﬂate your ball only as described in the instructions that follow Improper inﬂation may cause damage to your ball Weight exerted on the ball should not exceed the weight rating printed on the ball package This weight rating is based on static weight capacity You should never bounce on or fall onto the ball Exercises should be done in a slow and controlled manner This ball is not...

Страница 4: ...n Let sit overnight approximately 10 12 hours Resume inﬂating your ball to the correct size wrap a flexible measuring tape around the circumference of the ball inflate the ball until it is the correct size shown in the Ball Measurement Chart on the following page indicating that it is fully inﬂated Remove the pump nozzle and insert the ball plug into the air valve to make sure no air will escape f...

Страница 5: ...uc tion please refer to the included DVD Perform 2 3 sets of 12 16 repetitions per exercise accord ing to your level of ability Repeat this workout 2 3 times per week with at least 24 hours between sessions BASIC CRUNCH Allow the hips to fall into the ball The further you walk your heels out the easier your crunch will be You can make adjustments at anytime during your exercise OBLIQUE CRUNCH Wrap...

Страница 6: ...r forward PIKE This is an advanced exercise for a more intermedi ate exercise do not raise your pelvis as high LUNGE BACK To make this exercise more challenging you may lunge further back However do not sacrifice form be sure the knee of your front leg tracks over the ball of your foot not allowing it to move too far forward over your toes Never sacrifice proper form Breathe Your muscles need oxyg...

Страница 7: ...STABILITY BALL Training Manual 2 Oblique Crunch Finish Start STABILITY BALL Training Manual 3 Reverse Crunch Finish Start ...

Страница 8: ...STABILITY BALL Training Manual 4 Hip Bridge Finish Start STABILITY BALL Training Manual 5 Single Leg Hip Bridge Finish Start ...

Страница 9: ...STABILITY BALL Training Manual 6 Hamstring Curl Finish Start STABILITY BALL Training Manual 7 Single Leg Hamstring Curl Finish Start ...

Страница 10: ...STABILITY BALL Training Manual 8 Back Hyper Extension Finish Start STABILITY BALL Training Manual 9 Reverse Hyper Extension Finish Start ...

Страница 11: ...STABILITY BALL Training Manual 10 Push Up Finish Start STABILITY BALL Training Manual 11 Tuck Finish Start ...

Страница 12: ...STABILITY BALL Training Manual 12 Pike Finish Start STABILITY BALL Training Manual 13 Lunge Back Finish Start ...

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