Fitness Ball: Reference to Go

Chronicle Books, Apr 29, 2011 - Health & Fitness - 50 pages

One tool, fifty exercises for strength and balance—an excellent fitness resource from the author of Healthy Back.

This e-book of toning techniques uses one simple and versatile tool—the fitness ball—and provides fifty ways to help tone and strengthen core stabilizers and maintain balance.

First used in physical therapy to build resistance and regain strength in particular parts of the body following injury, fitness balls have rolled into the mainstream as popular and effective tools for muscle conditioning and for enhancing any overall fitness program. You’ll have a ball!

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Reference to Go How to Use The Fitness Ball Deck

Reference to Go Using the Ball

Reference to Go WARMUP CARDS

Reference to Go RECOMMENDED SEQUENCES

Reference to Go PELVIC TILTS

Reference to Go HIP CIRCLES

Reference to Go SCAPULAR RETRACTION AND HORIZONTAL ADDUCTION

Reference to Go DIAGONAL BALL LIFT

Reference to Go SHOULDER FLEXION

Reference to Go EXTERNAL SHOULDER ROTATION

Reference to Go INTERNAL SHOULDER ROTATION

Reference to Go PUSHUP WITH LEGS ON BALL

Reference to Go PUSHUP WITH HANDS ON BALL

Reference to Go CHEST PRESS

Reference to Go CHEST PRESS WITH ALTERNATE ARMS

Reference to Go CHEST FLYPRESS

Reference to Go SQUAT WITH OVERHEAD BALL LIFT

Reference to Go SQUAT AGAINST WALL

Reference to Go SINGLELEG SQUAT AGAINST WALL

Reference to Go SPLIT SQUAT

Reference to Go BRIDGE

Reference to Go HIP EXTENSION WITH CALVES ON BALL

Reference to Go HIP EXTENSION WITH FEET ON BALL

Reference to Go LEG CURL WITH HEELS ON BALL

Reference to Go HIP ABDUCTION

Reference to Go HIP ABDUCTION ADDUCTION WITH BALL BETWEEN LEGS

Reference to Go HEEL RAISE

Reference to Go SUPPORTED ROW

Reference to Go SINGLEARM ROW

Reference to Go RHOMBOID FLY

Reference to Go SHOULDER SHRUG

Reference to Go SCAPULAR RETRACTION

Reference to Go SHOULDER PRESS

Reference to Go LATERAL RAISE

Reference to Go REAR DELTOID FLY

Reference to Go TRICEPS EXTENSION

Reference to Go TRICEPS EXTENSION

Reference to Go TRICEPS KICKBACK

Reference to Go BICEPS CURL

Reference to Go SUPPORTED BICEPS CURL

Reference to Go KNEE AND ARM RAISE

Reference to Go LEG AND ARM RAISE

Reference to Go LEG AND ARM RAISE

Reference to Go BACK EXTENSION

Reference to Go LATERAL FLEXION

Reference to Go ABDOMINAL CURL WITH CALVES ON BALL

Reference to Go ABDOMINAL CURL

Reference to Go OBLIQUE ABDOMINAL CURL

Reference to Go LATERAL BALL ROLL

Reference to Go ROTATION ON BALL

Reference to Go FORWARD BALL ROLL

Reference to Go SPINAL HIP FLEXION

Reference to Go SPINAL HIP FLEXION WITH TWIST

Reference to Go STATIC BALL HOLD

Common terms and phrases

12 repetitions Abdominal Curl abdominal muscles alternating arms alternating sides back extensors ball and chest ball with head bend your elbows BICEPS CURL buttock muscles Calves on Ball chest slightly higher core stabilizer muscles Decrease number Decrease range Engage your abdominal Engages the core Engages the leg exercise without weights Exhale Feet are flat feet forward Fitness Ball gluteals heavier weights Hold light hand Improves balance Inhale knees latissimus dorsi leg and buttock Lie face light hand weights lower back lower your arm Move your feet neck number of repetitions o1 fig Place the ball position Primary muscles Prone position Primary quadriceps range of motion Repeat repetitions 1 set right leg rotator cuff Scapular Retraction Seated position Primary sets of8 Spinal/Hip Flexion Squat against Wall stabilizer muscles tips Standingposition Primary muscles starting position Strengthens the abdominals Supine position Primary tall spine torso trapezius upper back upper body walk your feet Want

About the author (2011)

Olivia H. Miller writes about alternative ways to maintain physical, emotional, and spiritual health. She is the author of The Yoga Deck, The Yoga Deck II, The Stretch Deck, The Prenatal Yoga Deck, Essential Yoga, and The Chakra Deck.

Bibliographic information

Title	Fitness Ball: Reference to Go
Author	Olivia H. Miller
Publisher	Chronicle Books, 2011
ISBN	0811875938, 9780811875936
Length	50 pages
Subjects	Health & Fitness › Exercise › Strength Training Health & Fitness / Exercise / Strength Training Health & Fitness / Reference

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Fitness Ball: Reference to Go

Contents

Common terms and phrases

About the author (2011)

Bibliographic information