Exercises on the fitball for the wide back
Last reviewed: 23.04.2024
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Perform 1-3 sets of 10-12 repetitions of each exercise, while not relaxing the muscles of the legs and buttocks and rest 45-60 seconds between the approaches. Place the ball at a distance of 50-70 cm from the wall, so that you can rest your feet on the wall. Use dumbbells for 1-2.5 kg. Beginners must perform only the first movement, before making thrusts down on the high block; experienced heavyweights can perform the first two movements; professionals - all three.
Exercise of "cobra" on fitbole
Lie down with your stomach on a fitball, pick up dumbbells and lower them to the floor, palms facing forward. Take your hands back until they are on the same line with the body, bring the blades together. Fix for 2-3 seconds, then lower the dumbbells.
Army bench press lying on fitbole
Lie down with your stomach on the fitball, pick up dumbbells and hold them at the shoulders, palms looking down. Squeeze your hands directly in front of you. Fix, then return to the starting position.
Combination of traction on fitball
Lie down with your stomach on the fitball and pick up dumbbells, hands stretched forward at an angle of 45 degrees from the floor. Bring dumbbells to your chest, then spread your arms out to the sides. Finally, take your hands back and press the dumbbells on the sides of the buttocks. Return to the starting position. This is one repetition.
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