A personal trainers advice on what the neighbors in La Crescenta, La Canada and the Glendale need.
If you own a “home gym machine” or have nothing at all, a
fit ball or Swiss ball is a good addition to your home. You have an option of
various sizes and they only cost about $15-$25.
When inflated these multi-colored balls are about 45-65 cms.in
diameter. If you want the right size just have a seat and make sure your feet
are flat on the floor and your legs are at a 90% angle. You can work your legs,
core and upper body and you’ll need little or no extra equipment.
To get started, walk for a few minutes to warm up. For the
legs put the ball up against a wall and lean back with the ball by your lower
back. Squat up and down with the legs in an L position (right angle). If your knees are a little sore
don’t go all the way down or you can hold it in the down position (or ¾ way down) for a count
of ten.
For the upper body you can do a variety of push ups. Lay on
the ball and walk out until the ball is on your upper thighs. Push up and down
and as you get more confident walk out a little further until the ball is by
your shins and eventually your feet.
You can work the core (stomach), legs and upper body but
doing a variety of plank exercises. Kneel down and put your forearms on the
ball. Walk back or push forward until you’re on your toes. It’s like a push up
position only inclined. Hold it for a count of ten and build from there. An
easy version is to put yourself in the push up position (hands on the floor,
shins on the ball) and hold it for 30 seconds.
To isolate the abdominals all you need to do is sit on the
ball and walk yourself back until the ball is under your lower back. Put your hands behind your
neck and curl you body up.The range of motion is really small, only about four
to six inches.
If you have a set of dumb bells, you can sit on the ball
while pressing overhead or curling the weight up and down. Most any exercise
you do standing will be more challenging and thereby more effective when
sitting on a ball that moves.
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