Exercise with ball

       January 1, 0000    1551

 

It is quite feasible and profitable to exercise with ball while watching television. It serves a dual purpose. The person gets the benefits of exercise and entertainment at the same time. So, this practice is a very recommended one.

Uses and frequency of exercise

The exercise ball is an effective apparatus to strengthen the abdomen. It also provides other benefits like improving the balance and gross coordination. Also hard-to-get muscles like the TVA and erector spine are also worked out. If the user is a novice to the exercise ball, he may take support of the wall or place the ball against some support for good stability. Perform 1 to 3 sets of 10 to 16 repetitions of each exercise. Care must be taken to perfect the form prior to increase of sets or repetitions. Those moves that cause pain must be avoided. If there are any existing injuries, a physician must be consulted before starting the exercise.

Description of exercises

In the Back Extension, place the ball under the hips and lower torso keeping the knees straight or bent. Keep hands behind the head or back and slowly roll down the ball. Lift the chest from the ball and bring shoulders upwards so that the body is in a straight line. In the Ball Balance, place the ball under the abdomen and hips, hands on the floor and legs straight and off the floor. Remain in this position for 20 seconds and then keep the body in a straight line with the abdomen pulled in. Raise the right arm to the side and keep the balance. Ensure that the body does not roll down or collapse. Hold this for a few seconds and switch arms. In the Butt Lift, lie on the ball with the head, neck and shoulders supported. The knees should be bent and body must be in a table-top position. Lower the hips in the direction of the floor without rolling on the ball. The glutes must be squeezed to raise the hips till body is in a straight line. Hold the weights on the hips for added intensity and ensure that that the heels are pressed. Some other exercises include Hip Extension, Abdomen Roll, Ball rotation and Ball twist.

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