Cfa Fitball Legs 0310 Cfa

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  • 8/12/2019 Cfa Fitball Legs 0310 Cfa

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    fitball exercisesleGs, bUttOcKs & HiPs

    DISCLAIMER Before participating in any exercise program, you should seek medical or health advice from your doctor or exercise physiologist. When undertaking an abs and coreprogram, please read the information provided carefully on the Abs and Core Workout. If you experience any discomfort whilst exercising, you should cease the programimmediatelyand obtain advice from your physician. Discomfort effects are; hard to breath, racing heart rate, pain in the chest, you are injured, you feel sick, you feel pain, you aredizzy. The information provided by CORP Health has been prepared with duty of care by a qualified professional to meet the needs of healthy individuals without existing problems.CORP Health and CFA accepts no responsibility for any injury, loss or damage suffered as a result of information provided on this exercise poster.

    FITBALL TRAINING SAFETY TIPS:n Using heavy weights in Fitball Training can be dangerous. Begin with light weights and progress.n Follow correct technique at all times.n Maintain good posture unlock your knees, keep feet shoulder width apart, head up, chin in.n Always remember to breathe out on exertion never hold your breath.n On all arm exercises keep shoulders down and rotated back.n On all exercises tighten stomach muscles and squeeze buttocks.n Control the weights throughout the entire range of movement.n Dont let the weights fall on the ground or crash onto other equipment.n Some exercises are not suitable for children under 15 years of age. Children should always

    use light weights.n Progress slowly.n Allow one day of rest / recovery between sessions.n Always wear appropriate exercise clothing and footwear.n Ensure hydration at all times.n Monitor heart rates regularly.n Ensure you are using the correct fitball size. Whilst sitting on the ball your legs should

    be at right angles.

    HEALTH SAFETY WARNING:It is recommended that you do not commence exercise training if showing signs and symptoms ofillness, de-hydration or injury. If you are showing signs and symptoms of any condition, please seek medical advise before starting your training program. Your Doctor may then advise you how to proceed

    with your exercise program.

    TERMS TO KNOW:n Dumbbells small hand held weights.n Barbells a long bar to which flat weight plates are attached using collars.n Weight how heavy the dumbbell, barbell is that you are required to liftn Repetitions the number of times you are requested to complete the exercise.n Sets When you have completed the requested number of repetitions eg. 10-15 reps = 1 set.n Program The order or style in which you complete your routine eg. 3 x 10 @ 5kg.means

    3 sets of 10 reps using 5 kg weights.n FB Fitballn RB Resistance Bandn HR Heart rate

    WARM UP EXERCISES:5-10 mins to increase blood flow to working muscles, increase heart rate, flexibility.n Easy jogging on the spot n Boxing quick jabs, upper cutsn Cycling n Step upsn Rowing n Rebounder - joggingn Star jumps

    COOL DOWN:5 mins to decrease heart rate, recovery from lactic acid waste products, flexibilityn Easy jog n Stretches

    LEGS, BUTTOCKS & HIPS

    Exercising on a fitball will correct and improve your posture,flexibility and core body strength.

    Fitballs are an ideal piece of equipment for any rehabilitationexercises performed for injuries. The fitball is an unstablebase, thus encouraging you to exercise with correct postureand good control.

    Working on a fitball has many physical benefits:

    n The ball works the deep abdominal and back muscles, thus strengthening the spine

    n The ball enables an exerciser to use variety intheir programs

    n The ball produces flexibility of joints.

    n (Light weight 2-7.5kg unless otherwise specified.)

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    Squatsn Place the ball at the wall and in the arch of your back n Feet shoulder width apart and slightly in front of the balln Hand weights in each handn Back should be in a straight alignment with your neck

    n Always look forwards, not downn Pushing into the ball, roll down the wall until your knees

    are at right angles, (knee not extend over feet) thenreturn to starting position

    n Never fully straighten the legsn Do not use weights if you have knee injuries

    15 reps x 2 sets. Light Weights

    Hamstring Rollsn Lie on the floorn Arms rested by your sidesn Heels on top of the balln Raise your hips and bottom off the floorn Bend your knees and roll the ball in towards your buttocksn Still keeping the hips off the floor, roll the ball back to

    starting positionn Lower hips back to floor and repeatn 15 reps x 2 sets

    Prone Tuck n Roll over the ball on your stomach until your knees are

    positioned on the balln Hands on the floor and shoulder width apartn Tighten your stomach muscles to keep your back in a

    straight alignmentn Roll the ball in to bring your knees in under your hipsn Slowly roll back into starting position and repeatn Avoid this exercise if you have lower back injuriesn 10 reps x 2 sets

    Lungesn Position the ball as in a Squat positionn One leg placed under the ball and the other out in front

    of the balln Back foot should be on toesn Back should be in a straight alignmentn Push into the ball when rolling down the walln Only go as far down until front knee is at right angles

    n Both legs should be bentn Return to starting position and repeatn Do not use weights if you have knee injuriesn 10 reps x 2 sets on each leg. Light Weights

    Seated Leg Raisen Sit on the balln Hold onto the sides of the balln Keep the back in a straight alignmentn One foot on the floorn Point the other foot towards the ceilingn Keeping the leg straight, raise towards the ceilingn Return to starting positionn 15 reps x 2 sets

    Fishkicksn

    Lie over the ball on your stomach, keep rolling overthe ball until it is placed under your hips

    n Keep both hands on the floor

    n Keeping legs straight, alternate legs in akicking movement

    n Keep your neck in alignment with your spine

    n 1 min x 3 sets

    Legs , Buttocks and Hips Legs , Buttocks and Hips