1, flexion elected (exercise biceps, chest, hip, gluteal)
Instead of exercise: biceps flexion and extension, pushing the chest, horse or squat exercise
Feet shoulder width apart, feet facing forward. Lay back, hips and lower back to relying on the edge of the fitness ball. Hands each holding a 5 to 10 pounds (2.3 to 4.5 kg) dumbbells, arms extended downward, leaning against the ball before. Tighten the abdomen, biceps contraction, bending the arm, put the dumbbell to the shoulder. Head and neck to the back, leaning against a fitness ball behind, shrink hips, the hip up until the hips parallel to the ground. Lift the top of the dumbbell to the chest. Hip and arm and then restored to the initial position, repeat the entire action, 10 to 12 times.
2, support ground ball (exercise abdomen, waist, shoulders)
Instead of exercise: sit sideways
Push-up position, feet resting on fitness ball, feet down. His hands on the ground, the distance between the shoulder width. Tightening the abdomen, arms straight. Bend knees and pull the ball to the direction of the left shoulder. And then launched out, then pull the right side again, repeat 10 to 15 times.
3, bow ball (exercise quadriceps, biceps femoris, gluteus)
Instead of exercise: regular lunge exercise
a. feet shoulder width apart, right hand holding 3 to 8 pounds (1.4 to 3.6 kg) dumbbells. Bend right knee and right foot resting on fitness ball behind him.
b. Slowly bend the left knee, the focus at the same time the ball rolls back down until left thigh is almost parallel with the ground (the neck and spine into a straight line should be.) Gradually the front legs straight, lift the ball go back to the starting position. Repeat each leg 10 times.
4, looking at lifting (training shoulders, upper back)
Instead of exercise: chest movement Face down, chest press in Fitness ball, toes stays. Hands each holding a 1 to 5 pounds (0.5 to 2.3 kg) dumbbells. Keeping elbows slightly bent, head and spine straight, lift the dumbbells forward, restore the initial position, do 24 times.
5, bent over with bent knees (exercise gluteus, lower back)
Instead of exercise: hip extension
Face down, touch the ball on the hip, hands and stays. Legs spread apart and the hip width, knees bent, feet of natural bent, soles of the feet up, thighs parallel with the ground. Bobbing up and down his legs, swinging at the same time tightening the buttocks, keep your tummy tight to avoid arching the back, and do not get the ball rolling. Do 25 times.
6, the chest holding the shoulder (training chest, shoulders, after)
Instead of exercise: chest movement
a. The hands hold a 3 to 8 pounds (1.4 to 3.6 kg) dumbbells. Head, neck and shoulders lying on the ball. Feet shoulder width apart, toes forward. Lift hips until torso parallel to the ground. Stretched out his arms to both sides of the upper arm parallel to the ground, elbows slightly bent.
b. Lift the dumbbell until the dumbbell in the upper chest. Then cross his arms, until the dumbbells almost touching the shoulder, then slowly lift the dumbbell, return to the initial position along the original route. Do 10 times.
7, cut the legs transfer the ball (exercise abdomen)
Instead of exercise: leg kick or sit
a. flat on his back, the ball tightly sandwiched between the two ankle. Hands extended at your sides, palms down for balance. Then lift both legs, and the floor was 45 °.
b. to keep the shoulders close to the ground as much as your legs to the right rotation, and then restored to the center, followed to the left. Rotate 10 on each side 15 times, keeping torso straight throughout the process and maintain the natural curve of the spine.
8, single leg squat (legs, buttocks)
Instead of exercise: regular single, squat legs
The ball with a lower back against the wall. Feet shoulder width apart. Arms hanging at your sides, or on the hips, the auxiliary balance. The left foot off the ground, and slowly bend your right knee until the thigh is almost parallel to the ground, slowly stand up. 10 times each leg squat.
Instead of exercise: biceps flexion and extension, pushing the chest, horse or squat exercise
Feet shoulder width apart, feet facing forward. Lay back, hips and lower back to relying on the edge of the fitness ball. Hands each holding a 5 to 10 pounds (2.3 to 4.5 kg) dumbbells, arms extended downward, leaning against the ball before. Tighten the abdomen, biceps contraction, bending the arm, put the dumbbell to the shoulder. Head and neck to the back, leaning against a fitness ball behind, shrink hips, the hip up until the hips parallel to the ground. Lift the top of the dumbbell to the chest. Hip and arm and then restored to the initial position, repeat the entire action, 10 to 12 times.
2, support ground ball (exercise abdomen, waist, shoulders)
Push-up position, feet resting on fitness ball, feet down. His hands on the ground, the distance between the shoulder width. Tightening the abdomen, arms straight. Bend knees and pull the ball to the direction of the left shoulder. And then launched out, then pull the right side again, repeat 10 to 15 times.
3, bow ball (exercise quadriceps, biceps femoris, gluteus)
Instead of exercise: regular lunge exercise
a. feet shoulder width apart, right hand holding 3 to 8 pounds (1.4 to 3.6 kg) dumbbells. Bend right knee and right foot resting on fitness ball behind him.
b. Slowly bend the left knee, the focus at the same time the ball rolls back down until left thigh is almost parallel with the ground (the neck and spine into a straight line should be.) Gradually the front legs straight, lift the ball go back to the starting position. Repeat each leg 10 times.
4, looking at lifting (training shoulders, upper back)
Instead of exercise: chest movement Face down, chest press in Fitness ball, toes stays. Hands each holding a 1 to 5 pounds (0.5 to 2.3 kg) dumbbells. Keeping elbows slightly bent, head and spine straight, lift the dumbbells forward, restore the initial position, do 24 times.
5, bent over with bent knees (exercise gluteus, lower back)
Instead of exercise: hip extension
Face down, touch the ball on the hip, hands and stays. Legs spread apart and the hip width, knees bent, feet of natural bent, soles of the feet up, thighs parallel with the ground. Bobbing up and down his legs, swinging at the same time tightening the buttocks, keep your tummy tight to avoid arching the back, and do not get the ball rolling. Do 25 times.
6, the chest holding the shoulder (training chest, shoulders, after)
a. The hands hold a 3 to 8 pounds (1.4 to 3.6 kg) dumbbells. Head, neck and shoulders lying on the ball. Feet shoulder width apart, toes forward. Lift hips until torso parallel to the ground. Stretched out his arms to both sides of the upper arm parallel to the ground, elbows slightly bent.
b. Lift the dumbbell until the dumbbell in the upper chest. Then cross his arms, until the dumbbells almost touching the shoulder, then slowly lift the dumbbell, return to the initial position along the original route. Do 10 times.
7, cut the legs transfer the ball (exercise abdomen)
a. flat on his back, the ball tightly sandwiched between the two ankle. Hands extended at your sides, palms down for balance. Then lift both legs, and the floor was 45 °.
b. to keep the shoulders close to the ground as much as your legs to the right rotation, and then restored to the center, followed to the left. Rotate 10 on each side 15 times, keeping torso straight throughout the process and maintain the natural curve of the spine.
8, single leg squat (legs, buttocks)
The ball with a lower back against the wall. Feet shoulder width apart. Arms hanging at your sides, or on the hips, the auxiliary balance. The left foot off the ground, and slowly bend your right knee until the thigh is almost parallel to the ground, slowly stand up. 10 times each leg squat.
