Мяч гимнастический ,ортопедический мяч, фитбол, для йоги Мяч массажный ЕЖИК 51см МА20
Sit
upright and place hands on ball next to hips. Take small steps forward
in a heel to toe fashion and allow low back to conform to ball.
Stop when apex of ball is under base of shoulder blades and
torso is parallel to floor. The ankles should align under knees. Place fingertips on opposite shoulders
*Move torso forward to decrease difficulty and backward to
increase.
Slowly
curl torso driving rib cage down toward pelvis. The lower back should
press down into ball and bottom of shoulder blades should rise off ball
fully.
Slowly uncurl trunk back to the start while drawing belly
button toward spine.
Sit
upright and place hands on ball next to hips. Take small steps forward
in a heel to toe fashion and allow low back to conform to ball.
Stop when apex
of ball is under base of shoulder blades and torso is parallel to
floor. The ankles should align under knees. Place fingertips on opposite shoulders.
*Move torso forward to decrease difficulty and backward to increase.
Slowly
curl torso in an oblique fashion driving one side of rib cage toward
navel. The low back on the non-rotating side should press down into ball
and the base of both shoulder blades should rise off the ball.
Slowly
uncurl trunk back to start while drawing the belly button toward the
spine. Alternate sides for the desired number of repetitions.
Sit
upright on ball and place hands on ball next to hips. Take small steps
forward in a heel to toe fashion and allow low back to conform to ball.
Drop hips toward floor and align ankles under knees.
Press
into floor through middle of feet and slowly drive hips upward until
thighs are parallel to ceiling. The natural curvature of the lower back
should be restored.
The gluteals
should be contracted with ankles remaining under knees. Hold this
tabletop position for 3 seconds and slowly lower to start.
Sit
upright on ball and place hands on ball next to hips. Take small steps
forward in a heel to toe fashion and allow low back to conform to ball.
Drop hips toward floor and align ankles under knees.
Drive
hips up and assume the tabletop position. Place hand on wall, and
slowly extend one knee of one leg to form a straight line from ankle to
hip.
Hold 3 seconds,
bend knee and lower foot to start position. Repeat with other leg.
Continue to alternate by holding the bridge position. Lower hips toward
floor at any time (relief position) if muscular fatigue creates a
breakdown of the bridge position.
Assume the tabletop bridge position and position dumbbells next to top of ears with palms facing one another.
The elbows
should be positioned over the shoulders with upper arms squeezed toward
each other slightly.
With firm wrists, press upward while keeping upper arms stationary.
Finish with
hands and elbows directly over shoulders with palms facing one another.
Slowly lower to start.
Assume
a supine position on floor, place middle of calves over apex of ball.
Position arms on floor slightly away from hips with palms down.
Lift
hips from floor by pressing down into ball with lower legs. Raise hips
fully so that a straight line if formed from the ankles, hips, and
shoulders. Keep toes pointing at ceiling and head on floor.
Hold 3 seconds and slowly lower to start.
Assume
a supine position on floor, place middle of calves over apex of ball.
Position arms on floor slightly away from hips with palms up.
Press
down into ball and assume the extended hip position. Slowly lift one
heel from ball, bend knee, and flex hip until knee aligns over hip.
Return foot to ball while keeping hips
extended and pelvis level. Repeat with other leg. Continue to alternate
legs. Lower hips to floor at any time (relief position) if muscular
fatigue creates a breakdown of the extended hip position.
Assume
a supine position on floor, place middle of calves over apex of ball.
Position arms on floor slightly away from hips with palms up.
Maintain the extended hip position. Slowly pull ball toward buttocks while pulling toes toward shins.
Slowly straighten legs to start position while keeping hips extended and pelvis level.
Lower hips to floor at any time (relief
position) if muscular fatigue creates a breakdown of the extended hip
position.
Lie
over ball with navel at apex of ball. Place palms on floor under
shoulders and balls of feet on floor with legs straight at hip width.
Keep neck in neutral alignment with eyes looking at floor between hands throughout.
*Light dumbbells may be placed in hands and ankle weights around ankles to provide additional overload.
Draw
belly button toward spine and slowly raise one straightened leg to hip
height while simultaneously raising opposite hand to shoulder height
with thumb up.
Hold for 3 seconds. Slowly lower hand and toes to floor. Repeat with opposite arm and leg.
Assume
a side lying position on ball with lower ribcage at apex of ball. The
feet should be positioned firmly against wall with bottom leg kept bent
and top leg straight.
Place fingertips on opposite shoulders with wrists crossed and torso draped over ball.
Draw
belly button toward spine, lift ribcage, and perform side bend by
closing lower rib cage down upon crest of hip. Keep the top leg rigid
and bottom leg bent.
Slowly lower torso to start remaining extended and tall through the spine.
*Light ankle weights may be place around wrists to provide additional overload.
Assume a prone position on ball with navel over apex of ball and knees slightly off floor.
Place elbows over front of ball just inside shoulders width with palms facing up and elbows slightly bent.
With firm wrists, bend elbows and perform curling motion while keeping elbows and knees stationary.
Fully contract biceps ending with wrists over elbows. Slowly return to start.
