Years ago i bought a yoga ball. I didn't really know how to use it so just kind of made up stuff that worked for me. I didn't use it consistently and a few months ago after it had been collecting dust for some time i decided to sell it.
Right after that is when i started the strength training class and we incorporated the balls into our routine. Once i knew some good things to use it for and how effective it was i really regretted getting rid of mine. Lucky for me they have lots of them at the gym so i can use them there(they also have a chart with tons of different yoga ball exercises).
The key to using the ball is the jerking movements of trying to balance yourself make you engage more of your muscles then you regularly would with standing or laying on the floor doing these exercises.
Try doing push-ups on the ball. Its a great ab and shoulder workout and you can feel it. If you are going to try them i would incorporate them into your routine on a day you don't do arms or else you will barely be able to get through your routine. The easiest way to get started with this one is to lay on it and then walk yourself forwards with your hands until your feet/ankles are on the ball. When you feel balanced start doing your push-ups.
To intensify this a little bit after every push-up tuck your legs up into your chest and then extend them back out and do another push-up. Repeat as many times as you would your normal reps, i try to do 3 sets of 12.
If you have a yoga ball i would definitely look up different exercises you can do with it. Pinterest has tons of them that you could go through. You can work all areas of your body with the ball and all though you may not feel it at first the next day you definitely will.
On a different note, i feel like i am walking like an old lady today. I have only got in 2 workouts so far this week but after my workout Monday i went and played 3 hours of softball. I did lots of running at the gym for cardio because i wanted my leg muscles to be warmed up so i wouldn't pull a muscle while running for softball and then at softball i had to run lots. Then yesterday was leg day so needless to say my legs are really sore and i really want to take a day off but at this point and the fact i am going to have to be wearing a bathing suit soon, taking days off isn't an option.
Right after that is when i started the strength training class and we incorporated the balls into our routine. Once i knew some good things to use it for and how effective it was i really regretted getting rid of mine. Lucky for me they have lots of them at the gym so i can use them there(they also have a chart with tons of different yoga ball exercises).
The key to using the ball is the jerking movements of trying to balance yourself make you engage more of your muscles then you regularly would with standing or laying on the floor doing these exercises.
To intensify this a little bit after every push-up tuck your legs up into your chest and then extend them back out and do another push-up. Repeat as many times as you would your normal reps, i try to do 3 sets of 12.
If you have a yoga ball i would definitely look up different exercises you can do with it. Pinterest has tons of them that you could go through. You can work all areas of your body with the ball and all though you may not feel it at first the next day you definitely will.
On a different note, i feel like i am walking like an old lady today. I have only got in 2 workouts so far this week but after my workout Monday i went and played 3 hours of softball. I did lots of running at the gym for cardio because i wanted my leg muscles to be warmed up so i wouldn't pull a muscle while running for softball and then at softball i had to run lots. Then yesterday was leg day so needless to say my legs are really sore and i really want to take a day off but at this point and the fact i am going to have to be wearing a bathing suit soon, taking days off isn't an option.
No comments:
Post a Comment