How to Do an Around the World Exercise With an Exercise Ball

Опубликовал Admin
4-10-2016, 12:00
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This high-impact exercise is good for improving upper body strength and flexibility.

Getting in the Starting Position

  1. Find a soft surface, like a collection of yoga mats. Put your exercise ball in the middle of this surface, making sure there's plenty of space around it for this exercise.
  2. Kneel facing the exercise ball. Lean forward so that your upper torso touches the ball, and slowly roll so that your thighs start to roll onto it. Touch down with your arms on the other side of the ball and lift the rest of your legs off the ground. When the tops of your shins are resting on the top of the ball, you've reached the starting position.

Performing the Exercise

  1. Begin to walk yourself around in a circle on your hands. Make sure your legs aren't locked in place, because they should be moving with you as you rotate. Go slowly so that you do not fall, keeping your body horizontal and your arms as straight as you can.
  2. Once you've completed the circle, roll back onto your thighs/stomach and get off the ball the same way you got on it. The dismount is important--you could simply drop your arms and fall clumsily forward off the ball, but doing it carefully will gradually better your control and upper body strength even further.

Frequency

  1. Do 1 full revolution of this exercise (which should take 30 seconds to 1 minute).
  2. In order to start seeing/feeling results, aim to do 3 revolutions 5 days a week for 6 weeks. For faster results, increase the number of sets/times per week you do this exercise.

Tips

  • The benefits of this exercise are increased strength and flexibility in your arm muscles.
  • To make this exercise less challenging you can practice on your stomach first, or using something to stabilize your legs.

Warnings

  • Those with poor balance should be careful when performing this exercise.
  • Potential injuries that may be incurred if this exercise is performed incorrectly are arm muscle strains.
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