For Yesterday:Stability Ball Flies:
The use of Stability ball's (swiss ball/fit ball) has been around since the end of the second world war, so I think we've gone beyond the fad stage now, this versatile piece of kit was originally intended for rehabilitation work with soldiers, but development of fitness knowledge has made these one of the essential bits of equipment for anybody keen on working their core and all other body parts, most exercise's can be performed on the fit ball, but if you're looking to get one for yourself make sure you get a decent one which is anti-burst.
So, back to the first exercise, the fly, this is the same in most ways as the bench fly, but instead of a bench you and the ball will become the bench.
Sit on the Ball with a good postural alignment, roll yourself out to form the bench, (see picture), from here you can now perform the fly, with the correctly selected weight, (slightly less than you would normally fly), start with your arms extended above your chest, open arms to a horizontal position then return to the vertical performing a small isometric contraction at the end of the movement, breath in when you come down, out as you go up.
The second exercise again from the fit ball arsenal is the Bridge Leg Curl.
This is a great one, it really works the hamstrings, glutes and core. So, you start by laying on the floor face up, pop your feet up on the ball so your legs are at about 45 degrees, then form a bridge by stiffening the body and lifting your glutes off the deck. From this position you can now pull, with your feet, the ball in towards your glutes, then back out to maintain the bridge.
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