[PDF] BALL EXERCISE CHART - Absolute Health Incorporated





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Mini-Stability Ball Exercise Manual

The Open BarreTM Mini Exercise Ball is used to more effectively Think about scooping your abs in pulling your belly button all the way back.



Effect of Bosu Ball Versus Swiss Ball on Core Strength in

abdominal pressure providing stability and stiffness of the body(3). Core stability exercises on and off a swiss ball(10)



Stability Ball Exercises

Jan 30 2017 Helps stretch and strengthen arms



New Study Puts the Crunch on Ineffective Ab Exercises

common abdominal exercises ranking exercise ball ranked highest—coming ... the findings of ACE's 1997 study of popular ab exercise products.



New Study Puts the Crunch on Ineffective Ab Exercises

common abdominal exercises ranking exercise ball ranked highest—coming ... the findings of ACE's 1997 study of popular ab exercise products.



Core Muscle Activation During Swiss Ball and Traditional Abdominal

in many of these Swiss ball exercises compares to core muscle recruitment in traditional abdominal exercises such as the crunch and bent-knee sit-up.



COMPARATIVE STUDY BETWEEN MAT SWISS BALL AND

KEY WORDS: Obesity Abdominal Fat



BALL EXERCISE CHART - Absolute Health Incorporated

Hold stretch for 30 seconds. Ab Stretch. Alternate Arm & Leg. 2 Levels. Lateral Ball Roll. Progression.



Exclusive ACE- sponsored research evaluates the effectiveness of

and Ab Straps as well as ab exercises including the yoga boat pose



Effectiveness of the core stabilisation exercise on floor and Swiss

Dec 8 2015 Keywords: Core muscle; abdominal muscle; Trunk muscle; Core strengthening; Swiss ball; Low Back. Pain Rehabilitation. Introduction.



[PDF] Stability Ball Exercises

or any other exercise program to determine if it is right for your needs Stability Ball Exercises Directions: Complete 8-12 repetitions each exercise 



[PDF] Gym Ball Exercise Guide PDF - Core Balance

Using a gym ball for ab crunches tones sculpts and strengthens your abdominals far more effectively than doing them on an exercise mat 1 Start by sitting on 



[PDF] Ball Exercise Chart Absolute Health Incorporated

Achieve greater overall fitness by stretching and strengthening on the Exercise Ball • Improves balance and coordination • Enhances strength and flexibility



[PDF] STABILITY BALL EXERCISES - Publizon

A comprehensive reference book for stability ball exercises free weights ABS stability balls are recommended: ABS balls do not burst when punctured



[PDF] Stability Ball Workout

1 Begin by kneeling on the floor in front of stability ball and lie face down so that the ball is at your upper abdominal region Your head 



[PDF] Stability Ball Exercises By Lincoln Bryden

Stability ball exercises require constant activation of the core muscles which translates to a more functional core as well as sculpted abdominal and back 



[PDF] Basic Ball Exercise Manual Train your Core

Strengthening core stability on the ball is about training the brain and body muscles the deep abdominal muscles and the muscles of the pelvic floor



Exercise ball routine for beginners PDF printable challenge

Even just sitting on an exercise ball has a training effect on the abs as the core stabilising muscles have to work to compensate for the instability of 



[PDF] Mini Stability Ball - Exercise guide - Merrithew

Ab Prep Side Stretch Targets: Abdominals Starting position: Leaning back against Mini Stability Ball with ball at mid-back Spine in a neutral

  • Are stability balls good for abs?

    Core-strength exercises strengthen your core muscles, including your abdominal muscles, back muscles and the muscles around the pelvis. You can do many core-strength exercises with a fitness ball.
  • Only use the equipment for a maximum of 20 minutes and alternate between an ergonomic office chair. Focus on pulling the tummy button in to keep the ball stable and keep feet flat on the floor. Make sure you purchase a ball with anti-burst technology.

WARNING- Do not use this equipment without a complete understanding of it"s intended purpose and function. By stepping on

this equipment the user accepts full responsibility for all risks and injury and waives any right to themselves, their heirs, their executors

or any part to hold the manufacturer or it"s representatives responsible for any direct or indirect damages whatsoever caused by use

of this equipment. Only use Fitter products in a safe clear area on a flat dry surface. Children must not play on this equipment

unattended. Consult a physician before starting this or any exercise program.

Printed In Canada

Beginner

Intermediate

Advanced

Sitting Challenge 2 Levels

Prone Flys ProgressionDumbells ProgressionPushups 2 Levels Situps ProgressionProne Ball Roll ProgressionLateral Oblique Progression

Back Extension Progression

Hamstring Curl ProgressionWall Squat ProgressionInner Thigh Squeeze 2 Levels

Kneeling 4 & 2 Point 2 Levels

2 Variations of difficulty. Use caution in 2 point position. Slowly extend arm and leg.LOWER BODYCORE/TRUNKUPPER BODYGENERAL BALANCEWARMUP

LESS DIFFICULTMORE DIFFICULT

2 variations of difficulty.Keep neck, back and hips aligned. Pull shoulder blades back and down.

Lift chest toward ceiling.

Thumbs up; extend back.Brace feet against partner or wall for assistance. Roll until straight hip alignment.

Squeeze knees in. Standing or sitting. Keep knees behind toes. Pull heels in until 90º at knees.Sit upright with your

hips slightly higher than your knees. Do not slouch or slump. Hip Knee

Diameter

Tip pelvis forward and backward.

Pelvic Tilt

Tip pelvis side to side.

Figure 8"s

Shift weight away from straight leg.

Groin Stretch

Hold stretch for 30 seconds.

Ab StretchAlternate Arm & Leg 2 Levels

Lateral Ball Roll Progression

Thumbs up; tongue on roof of mouth.

Hip Extension 2 Levels

Extend hips until straight alignment.

1.Read the label on your Exercise Ball to

confirm the ball size. eg. 65 cm (25").

2.Locate the ball plug and inflation adapter.

3.Slowly inflate the Exercise Ball to 10 cm

(4") less than its maximum diameter eg. 55 cm (21") for a 65 cm (25") ball.

4.Re-insert the plug and do not use your

Exercise Ball for 24 hours.5.After 24 hours, complete the inflation of the

Exercise Ball to your correct sitting height.

6.Wait another 24 hours before using the

Exercise Ball for the first time.

Note:If you have purchased the correct ball

size for your height and weight, you should never need to inflate your Exercise Ball to greater than 95% of the maximum diameter.

Ball Inflation

A warm up walk, run,

bike or similar activity is recommended to increase circulation.

BALL EXERCISE CHARTFitter International Inc.

3050 - 2600 Portland St. SE

Calgary Alberta Canada T2G 4M6

1-800-fitter-1 • www.fitter1.com

VERSATILITY OF EXERCISE BALL CHAIRS

BURST RATE

CHAIR

DESCRIPTION

MATERIAL

LOAD RATE 300 lbs. Burst Resistant 285 lbs. 1000 lbs.

YES YES YES YES (underinflated)

Firm Soft/bouncy Firm with ridges Very firm with less ridges

Foam PVC Foam PVC PVC Base Duralon

600 lbs. 600 lbs. 1000 lbs. 2200 lbs.

BRAND

Pro Fitter 3D Cross TrainerExercise Mat

BoarDRocK

Wobble Board

More great products from Fitterfirst!

Thick, soft closed cell foam mats are a lifetime

investment. These high quality mats are water resistant, warm to the touch and easy to clean.

Available in four sizes:

A. FFMAT55TIn/Outdoor 55" x 23" x .5" 4 lbs

B. FFYOGAYoga 56" x 23" x .2" 1 lbs

C. FFMAT72I

n/Outdoor 72" x 23" x .375" 4 lbs

D. FFMAT55

In/Outdoor 55" x 23" x .5" 3 lbs

C D A

KeepingitFUNctio

n a l f o r Y o u r A c t i v e L i f e

Sizes (cm)

Best Uses

Features45, 55, 65, 75 45, 55, 65, 75 45, 55, 65, 75 45, 55, 65, 75 Chair, Chair, Chair, Weight Room Chair, Weight Room, Light Weight Room, Weight Room, Group Exercise, Aggressive Sports, General Use, High Use Home, High Use All Other Applications Very Bouncy, Very Bouncy, Medium Bounce Firm, Stays Round, Non-Porous Surface, Porous Surface, Durable, Non-Porous, Non-Porous, Short Pre-Inflation No Pre-Inflation Short Pre-Inflation Two Day Inflation

Colors may vary

BALLEXERCISECHART

Fitter International Inc. 1-800-fitter-1 • www.fitter1.com

Printed in Canada

Leading the World to Better Balance

Trikke

Heavy Ball

Bongo Board

FitBALLSport

FitBALL

CLASSIC DuraBall Pro

Exercise

Achieve greater overall fitness by stretching

and strengthening on the Exercise Ball.

• Improves balance and coordination.

• Enhances strength and flexibility.

• Promotes core stability.

• Adds challenge to balance and

strength training exercises.

Kids on Ball Chairs

Bouncing fun and skill building for kids of all ages. Every kid should have a ball to sit on and play with!

• Develops good posture and promotes healthy

sitting habits at an early age.

• A fun way to learn about active sitting.

• Helps kids keep active even while playing video games, watching TV or using the computer.

Pregnancy

Midwives and hospitals have found a number of

beneficial effects from using exercise ball chairs before, during and after labor. • Provides comfort for pregnant women while sitting. • Maintains a dynamic environment in pelvic region. • Allows for easy pelvic tilting movement, laterally and anterio-posteriorly.

BALLSIZING GUIDELINES

Height Ball Size Height Ball Size

FOR FOR4"1" - 5"1" 45cm

SITTING5"2" & under 55cmEXERCISE5"2" - 5"8" 55cm USE5"2" & over 65cmUSE5"7" - 6"2" 65cm

6" & over 75cm 6"3" & over 75cm

Ball Chair

Promotes active sitting to:

• Improve posture and your body"s relationship with gravity. • Enhance spinal mobility and tone core muscles while you sit.

Balance Board

For standing or sitting at your desk to help:

• Improve ankle Range of Motion (ROM).

• Facilitate better balance and overall body awareness. • Promote better joint mobility and reaction skills.

Power Web

Hand stretcher and strengthener, promotes:

• Tension relief from continuous typing and mousing.

• Greater hand and finger flexibility.

B

FUNCTIONAL OFFICE PACKAGE

EXERCISE MATS

Active Sitting

A healthy and energizing alternative to slouching

in a conventional chair.

• Improves balance and stability, as well as

circulation and core strength.

• Increases alertness and attention span.

• Allows your spine to work with gravity to

naturally find your best posture.quotesdbs_dbs10.pdfusesText_16
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