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How to train your hands on the ball

How to train your hands on the ball we hear so much about football gym, but really not enough people using it at home




we hear so much about football gym, but really not enough people using it at home and you do not have to go to the gym especially for those planning to start an adventure with an exercise ball ... I recommend a series of simple exercises for arms, which will be useful not only an exercise ball, but other instruments. work. Take care of health and fitness.
Sit on the ball for practice. back straight, feet of space. width of the bar Catch the ball with both hands - as in the photograph - .. and put it behind your head, and then pick it up and down when performing this exercise, the spine should be straight
Sit on the ball of your feet .. width spacing balls, back straight, look ahead. Hold a dumbbell in one hand and lift the ceiling straighten arm at the elbow. Do as many reps as you want. Change hands. But remember not to overload the muscles.
Exercise is very close to the previous
Sit on the ball in the same position as before. This time, however, grab a dumbbell in each hand. Lift the upper part of them at the same time. This
total return of the barbell. accomplish similar exercise from the first restored
u sitting on the ball. spine erect. Grasp rod with both hands and lift it up and then leave this time not on the head, but the torso. It is therefore important to tilt the head slightly backward.
kneel in front of the ball and put it on his chest. to support the foot. Hold a dumbbell in your hand . Then lift the entire time on their knees bent at an angle of ninety degrees hands, as if your elbows touch the ceiling. While his hands on top of the shoulders should be parallel to the floor.
Sit on the ball for exercise. back straight, feet firmly based on the ground, knees bent at an angle of ninety degrees. Hold dumbbell in one hand. Let the body hang freely. Then lift the arms straight forward. straight arm to the body should form a ninety degrees angle should be parallel to the ground. Repeat the same exercise with the other. Perform the appropriate number of repetitions for each other.
Sit on the ball in the same position as in the previous
in. Hold a dumbbell in your hand. Raise your hand to the side when the arm is parallel with the ground. arm should be slightly bent at the elbow. your photos, located next to it will help. Do the desired number of repetitions. Then change hands.
exercise the same as in
the sixth. With one exception. grab a dumbbell in both hands and lift them simultaneously.
same here. accomplish the same as in the seventh
. But the dumbbell in your hands, one for each hand and lift them simultaneously. the number of repetitions, which is kept.
substrate below the strip exercise ball and sit on the ball in the already well known from previous
the position. Grasp the rubber hand. arm should be straight at the elbow. hand pulling sideways lift tape. Try to pick up her position which is parallel with the ground. do several dozens of repetitions. Then change hands.
identical previous
uncertainty, only this time with both hands, grasp the tape in a time and simultaneously raise both arms. Remember not to overload the muscles.
Put tape on the exercise ball, as in the photograph. Sit on the floor leaning on exercise ball feet. Ball attitudes, for example, wall. to escape both hands, grasp the handle bar and stretch it slightly, taking his hand lightly on the sides that are parallel to the substrate
Sit on the ball -. after all
oh well now you know how -. Put the tape in practice under the ball, take her hand and pull your shoulders while holding firmly in his hands, arms bent at the elbows - see picture - .. From this point raise your hands in the air like you, always pulling the straps to adjust the number of repetitions on their level of maturity and physical condition, to avoid muscle tears and pain.




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