https://liaoningmovie.net/member?mid=72393929 ja FC2, Inc. Thu, 28 Aug 2008 06:20:04 +0900 https://liaoningmovie.net/content/20080828rM0xGEKS/
The Swiss Ball Kicking Crunch is an advanced variation of the Swiss Ball Crunch incorporating a twisting movement.]]> その他 Thu, 28 Aug 2008 06:20:04 +0900 https://liaoningmovie.net/content/20080624TPbCzACS/
In addition to a dynamic surface for strength and balance exercises the ball is also a great stretching prop. One of the most basic and obvious stretches is to simply to lie over the ball.]]> スポーツ アウトドア Tue, 24 Jun 2008 16:07:09 +0900 https://liaoningmovie.net/content/20080616mL2L3yzU/
The ball is great for rotational exercises and prone torso twists are no exception. For this intermediate to advanced exercise you must have the lower abdominal and core strength to hold your back in alignment as you twist side to side. ]]> その他 Mon, 16 Jun 2008 19:29:29 +0900 https://liaoningmovie.net/content/20080616t3MwRNeR/
The supine lateral roll like many other Swiss ball exercises is more about balance and stability than brute strength. In this exercises your stabilizer muscles to prevent your torso from bending and twisting as roll you upper back and shoulders across the ball. ]]> スポーツ アウトドア Mon, 16 Jun 2008 18:29:14 +0900 https://liaoningmovie.net/content/200805293GvkZ9cd/
The Pike Press is an advanced exercise to strengthen the upper back and shoulders.]]> その他 Thu, 29 May 2008 16:22:56 +0900 https://liaoningmovie.net/content/20070920hDz4CYB5/
Bridging movements are some of my favorite Swiss ball exercises. They generally offer a wide progression difficulty. I’ve used the bent knee bridge with de-conditioned clients in their seventies and challenged young athletes with the advanced variations. ]]> スポーツ アウトドア Thu, 20 Sep 2007 08:04:51 +0900 https://liaoningmovie.net/content/20070907heu4z93p/
Reverse Extensions are another way to target your lower back and core with the Swiss Ball. Reverse Extension flex and extend your lumbar spine using the weight of your lower body for resistance.]]> スポーツ アウトドア Fri, 07 Sep 2007 10:30:15 +0900 https://liaoningmovie.net/content/200708310Hfbed3G/
Reverse crunches on the Swiss Ball allow you to train your abdominal through a full range of motion while challenging your balance and coordination. This movement requires more lower abdominal strength than regular crunches.]]> スポーツ アウトドア Fri, 31 Aug 2007 16:37:35 +0900 https://liaoningmovie.net/content/20070831h6CK71Fc/
Leg Lifts build strength, endurance, and cordination of the lower abdominal wall and test the recruitment of important core muscles like the transverse abdominus.]]> スポーツ アウトドア Fri, 31 Aug 2007 16:10:35 +0900 https://liaoningmovie.net/content/20070417zgF4nSaZ/
Calf raises using the Swiss Ball work your calves without the machines in the gym.]]> スポーツ アウトドア Tue, 17 Apr 2007 11:15:21 +0900 https://liaoningmovie.net/content/20070328y1fEt7qG/
Tricep Extensions using the ball add a stability requirement to a familiar exercise.]]> スポーツ アウトドア Wed, 28 Mar 2007 14:47:44 +0900 https://liaoningmovie.net/content/20070322RVJQsSRG/
Bicep Curls using the Swiss Ball are a great option for anyone who wants to do a little arm work but who doesn't have the time or equipment for regular curls with barbells or dumbbells.]]> スポーツ アウトドア Thu, 22 Mar 2007 08:51:21 +0900 https://liaoningmovie.net/content/20070315yFgAbxSa/
The Lateral Pull will increase your shoulder stability while working your back and core.]]> スポーツ アウトドア Thu, 15 Mar 2007 09:00:35 +0900 https://liaoningmovie.net/content/20070314SAtuDAuW/
Push ups using the ball make a great exercise even better. Adding a Swiss Ball to the push up creates an element of instability and extra challenge.]]> スポーツ アウトドア Wed, 14 Mar 2007 13:01:34 +0900 https://liaoningmovie.net/content/20070314AaRQ0Bn1/
Last time we looked at the Hamstring Curl on the ball. A good complement to this exercise is the Quad Extension. The knee extension in this exercise definitely works your quads but also involves the upper body, abs and core.]]> スポーツ アウトドア Wed, 14 Mar 2007 12:53:56 +0900 https://liaoningmovie.net/content/200703143MQXTYPF/
In my opinion hamstring curls on the ball beat any hamstring machine I’ve ever used. This exercise precisely targets your hamstrings and also engages your muscles in your hips and back. ]]> スポーツ アウトドア Wed, 14 Mar 2007 12:35:58 +0900 https://liaoningmovie.net/content/20070314JCK7wvg4/
Pelvic Tilts are designed to warm up your lower back and enhance mobility and coordination in your lumbar spine.]]> スポーツ アウトドア Wed, 14 Mar 2007 09:42:35 +0900 https://liaoningmovie.net/content/20070314CxFL77kW/
Using the correct size Swiss Ball is essential to getting the most out of exercises using the ball. Here are some suggestions on determining the correct size ball.]]> スポーツ アウトドア Wed, 14 Mar 2007 09:18:27 +0900 https://liaoningmovie.net/content/20070313F2HTTxxC/
The Spinal Twist or Russian Twist is a great way to loosen up your back and gently work your obliques.]]> スポーツ アウトドア Tue, 13 Mar 2007 21:09:08 +0900 https://liaoningmovie.net/content/200703139WVnHEDX/
The Knee Tuck or Jackknife is a challenging exercise that works your body from head to toe. The exercise is somewhat similar to Rollouts, requiring your lower abdominals to contract isometrically, stabilizing your spine.]]> スポーツ アウトドア Tue, 13 Mar 2007 20:55:05 +0900 https://liaoningmovie.net/content/20070313qtKs221q/
The Superman or Alternating Superman exercise on the ball is all about precision. This exercise integrates countless muscles in your back and core. Especially the small stabilizer muscles in your spine that attach one vertebra to another thereby stabilizing and supporting your spine from the inside out.]]> スポーツ アウトドア Tue, 13 Mar 2007 20:36:02 +0900 https://liaoningmovie.net/content/20070313RMkNKrkD/
How often have we heard the question, “how do I train my lower abs”; and what about the debate whether lower abs even exist? Because of the neural innervation of the rectus abdoiminus or ‘six-pack’ and actions of other muscles I think functionally speaking lower abs certainly do exist. Rollouts are similar to the plank posture in yoga where you isometrically engage your abdominals and core to stabilize and control anterior pelvic tilt thus preventing hyper-extending your lower back. ]]> スポーツ アウトドア Tue, 13 Mar 2007 20:14:33 +0900 https://liaoningmovie.net/content/20070313qcMrG1Lf/
Back Extensions over the Swiss Ball complement crunches perfectly. Advantages over more conventional equipment include increased activation of the inter-segmental stabilizers of your spine and core muscles in general. While high resistance is possible the focus is on dynamic flexion and extension.]]> スポーツ アウトドア Tue, 13 Mar 2007 20:00:53 +0900 https://liaoningmovie.net/content/20070313fYK10xbU/
Like the side crunch torso twists work the obliques but with a rotational movement. Resistance is created by momentum rather than leverage alone. Therefore increasing the speed increases the resistance and difficulty of the exercise. Torso twists are great for golfers and anyone who wants to enhance the rotational mobility and power.]]> スポーツ アウトドア Tue, 13 Mar 2007 19:48:27 +0900 https://liaoningmovie.net/content/20070313XmBYTx43/
The side crunch is my favorite core exercise. It is a super challenging movement that improves lateral strength and stability. However, at the beginner level just about anyone should be able to perform a few side crunches. The lateral loading pattern and targets your obliques and also works several muscles in your back and abs. All movement is in the frontal plane but the instability of the ball forces you to stabilize in all three planes of movement. ]]> スポーツ アウトドア Tue, 13 Mar 2007 16:04:57 +0900 https://liaoningmovie.net/content/20070313CSNWX5E4/
The Swiss ball brings an element of instability to basic exercises like the straight leg bridge. This stimulates and conditions your deep core muscles improving spinal stability. In addition to these small but important joint stabilizer muscles the Straight Leg Bridge also targets larger prime movers in your back, glutes and hamstrings.]]> スポーツ アウトドア Tue, 13 Mar 2007 15:26:07 +0900 https://liaoningmovie.net/content/20070313FHQ0a254/
Crunches are the most common of all abdominal exercises but unfortunately are often performed incorrectly with poor results. Crunches on the Swiss ball offer several advantages over more conventional methods and machines. Using the ball facilitates full flexion and extension of your spine thereby training your abdominals through a full range of motion. Crunches on the ball also promote balance and stability stimulating your deeper core muscles in addition to the prominent rectus abdominus or ‘six-pack’ muscle. When done correctly the Swiss Ball crunch is super effective.]]> スポーツ アウトドア Tue, 13 Mar 2007 14:53:05 +0900 https://liaoningmovie.net/content/20070313FxBWuTfL/
Workouts on the ball offer several advantages over other, more conventional exercises. By using the ball as a pivot to leverage your own bodyweight you can create considerable resistance to perform functional, integrated movements safely through a full range of motion.]]> スポーツ アウトドア Tue, 13 Mar 2007 14:35:04 +0900