Jackie Wright: Resistive Tubing, a Stability Ball and You
October 7, 2011
Final in a four-part series
This week is the final installment of the 11-station, Muscular Strength Training Circuit Program featuring the use of resistive tubing, a stability ball and your own body weight. As always, please consult your physician prior to beginning any exercise program.
Standing Chest Press w/resistive tubing: Works the pectorals/triceps/deltoids/core
• Holding the handle at one end of the tubing, slip the tubing behind the back at mid-back height.
• Then, grab the other handle and slide both handles underneath the arms.
• You may need to “cinch” up the tubing by winding it around the handles to provide enough resistance.
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• The arms should be at shoulder height, palms facing the floor, with a 90 flexion at the elbow joint (i.e. the upper arm and forearm should be perpendicular to one another).
• Engaging the pectorals, press the arms forward and toward the midline of the chest, extending the arms completely.
• Then, resist the arms returning to the beginning position.
Lateral Flexion on stability ball – repeat both sides: Works the core
• Begin kneeling on the floor with the ball on your right side and the wall on your left. You should be close enough to the wall so that your left foot can be placed on the baseboard.
• Lightly touch the right hip against the ball, then place the left foot on the baseboard and press away until the left leg is fully extended.
• Hug the ball with your right arm, approximately halfway down the ball, as you lay the right side of your torso over the ball with the left fingertips by the left ear, left elbow facing the ceiling.
• Engage the left lateral flexors of the torso lifting the torso off the ball until the right arm is fully extended. Then, return to the beginning position.
Standing Biceps Curls w/resistive tubing: Works the biceps/core
• Begin standing with the tubing underneath both feet; legs approximately shoulder distance apart holding the tubing by the handles.
• Arms are suspended to your sides, palms facing forward, engaging biceps, curl the forearms toward the shoulders until you are 30 degrees from the shoulder joint, then return to the beginning position.
Prone Roll Outs w/stability ball: Works the Core
• Begin kneeling in front of the ball, placing your abdomen on top of the ball, rolling out until the hands are on the floor.
• Continue rolling out until the front of the thighs are on top of the ball, feet are off the floor, wrists directly under the shoulders.
• Engage the core by pulling the base of the rib cage toward the hip bones, pike the hips toward the ceiling until the knees are directly under your hips, no further.
• Then, resist the lengthening of the muscles by slowing returning to the beginning position.
Supine Hip Extension w/stability ball: Work the gluteus maximus/hamstrings/core
• Begin lying supine (face up) with the ball right up against your buttocks, heels on top of the ball.
• Engage your glutes/hamstrings lifting your buttocks off of the floor while driving the heels into the top of the ball, keeping the ball still, and then lower the buttocks back toward the floor without touching.
Jackie Wright is the owner/manager of Never Summer Fitness, LLC located in Grand Lake, Colorado. She may be reached at her website at http://www.neversummerfitness.com, her email at NSFGL@comcast.net , her blog at http://www.skyhidailynews.com and her Facebook page at Never Summer Fitness.
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