تمرین ورزشی با توپ برای تناسب اندام -10

کشش بالا تنه
مفید برای: کمر

روش حرکت: روی زانو نشسته و بالا تنه خـود را روی
قسمت فوقانی توپ قرار دهید. دست ها را خم کرده و
در کنار سر قرار دهید. سینه خود را بطرف پایین حرکت
دهیـد تـا ستون فقرات بصورت مستقـیم و مـمـتـد قـرار
بگیرید. سپس به حالت اولیه برگردید .
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شماره 9
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دراز نشست نوع اول
مفید برای: عضلات شکم، کمر و لگن

روش حرکت: روی زانو نـشسـته آرنج ها را روی تـوپ
قرار داده، کمر خود را خم نمایید. در حالی کـه عـظـلات
شکم خود را فشرده کرده اید به طرف جلو حرکت کنیـد
تا جایی کـه بـالا تـنـه و ران در یـک امـتداد مستقیم قرار
گیرند. سپس به وضعیت اولیه برگردید .
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شماره 8
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دراز نشست نوع دوم
مفید برای: عظلات شکم
روش حرکت: درحـالی کـه کـف دو پای خود را بصورت
مسطح روی زمین قرار داده اید، گودی کمر را روی توپ
گذاشته بصورتیکه ران و بالا تنه موازی با زمین باشنـد
و عـمـل دراز نشـست عـادی را انـجـام دهیـد. تــوسـط
عضلات شکم فقط شانه ها و قسمت بالای کمـر خـود
را به طرف بالا حرکت دهید .
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شماره 7
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شنای بلند
مفید برای: عضلات سرشانه ای، شـانـه ها، عضلات
سه سر و عضلات شکم
روش حرکت: جلوی زانوهای خود را روی توپ گذارده
و کف دستها را بصورت مسطح روی زمین قرار دهــیـد .
تمـامـی بـدن شـما باید موازی با زمین باشد) بـطـرف
حرکت کرده و سپس به بالا برگردید .
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شماره 6
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پل خم با زانو
مفید برای: باسن و عضلات عقب ران
روش حرکت: به کمر روی زمین دراز کشیـده با زانوی
خـم شـده پاشنه پای خود را بالای توپ قرار دهیـد. دو
دسـت را به طرفین دراز کنید. باسن خود را روی زمیـن
فـشار داده و بـه سـمـت بالا بیایید. کمی توقف کرده و
دوباره به حالت اول برگردید .
شماره 5
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چرخش شکمی
مفید برای: عضلات شکم
روش حرکت: روی کمر دراز کشیده،زانوها را خم کرده
و کف پاها را بصورت مسط روی زمین قـرار دهـیـد. تـوپ
را نـزدیـک زانـو روی ران و دسـتها را بالای توپ بگذاریـد .
شانه تان را به طرف بالا حرکت دهید و همزمان توپ را
بـه بـالای زانـوهـا هدایت نمایید. کمی مکث کرده و باز
به حالت اول برگردید .
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شماره 4
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حرکت کششی معکوس
مفید برای: گودی کمر، باسن و عضلات عقب ران
روش حرکت: به طـرف شکم روی تـوپ دراز کشیده و
بـوسیـله پـنـجه پـاها و کف دستها حالت خود را تثبیت
کنید. در حالیکه بطرف پایین نگاه میکنید دست چـپ و
پـای راست خود را به طور همزمان به طرف بالا حرکـت
دهید و 2 ثانیه در همان حالت باقی مانده و سپس به
حـالت اولـیـه بـازگـردیــد. همین عمل را برای دســت و
پای مخالف انجام دهید .
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شماره 3
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شنای تعادلی
مفید برای: عظلات سر شانه ای، شانه های، عضله
سه سر و عضلات شکم
روش حرکت: دستهای خــود را طـوری روی تـوپ قرار
دهید که بدنتان با زمین زاویه 45 درجه تشکیل دهیـد .
تـعادل خـود را بـا نـوک انـگشتـان پـا بـرقرار نمایید. روی
آرنج خم شده و تا چند چند سانتـیــمتری تـوپ پایـیـن
بیایید سپس به حالت اول بازگردید .
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شماره 2
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سوپرمن
مفید برای: کلیه عضلات کمر و باسن
روش حرکت: از طـرف شـکـم روی تـوپ دراز بـکشیـد
بصورتیکه بدنتان با زمین زاویه 45 درجه بسازد. تـعـادل
خود را توسط نوک انگشتان پا برقرار کنید. دستان خود
را بـه طـرفیـن سر امتداد داده و عمل کشش را انـجـام
دهید. گویی در حال پرواز کردن هستید. این حـالـت را
برای چند لحظه حفظ کنید .
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شماره 1
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چرخش دیواری نشسته
مفید برای: عضله چهارسر،عضلات عقب ران و باسن
روش حرکت: پشت به دیوار ایستاده، پاها را بـانـدازه
عرض شانه ها بازکرده و توپ را بـیـن گودی کمر و دیوار
قـرار دهید. در حالیکه به حالت نشستن در می آیـیـد،
اجازه دهید توپ در پشت شما حرکت کند. زانـوهـا در
حـالـت نـشسته بـایـد زاویه 45 درجـه تشـکیل دهـنـد .
سپس به حالت اولیه برگردید .
باهاش بچرخید
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بجنبید، نگران نباشید؛ توپهای بزرگ بد به شما صدمه ای نمی زنند. دفعه بعدی کــه به باشگاه میروید این تمرین ها را هم در کنار تمرینات خود انجام دهید، بعد از چنـد هفــته میبینید که تغییر زیادی کرده اید و بخاطر همین از توپ خود تشکر خواهید کرد

 

Swiss Ball Exercises – Basic

The following Swiss Ball exercises are designed to improve your strength, core stability, balance and posture. You should discuss the suitability of these Swiss Ball exercises with your physiotherapist prior to beginning them. Generally, they should only be performed provided they do not cause or increase pain.

Begin with these Basic Swiss Ball Exercises. Once they are too easy, progress to Intermediate Swiss Ball Exercises and eventually, Advanced Swiss Ball Exercises.

To begin with, the following Basic Swiss Ball exercises should be performed approximately 1 - 3 times per week provided they do not cause or increase your pain. Ideally they should not be performed on consecutive days, to allow muscle recovery. As your strength and control improves, the exercises can be progressed by gradually increasing the repetitions or frequency of the exercises provided they do not cause or increase pain.

Swiss Ball Exercises - Basic

1) Swiss Ball Sitting Leg Lifts (figure 1) – Begin this Swiss ball exercise sitting up tall on a Swiss ball with your feet together. Slowly lift one leg slightly off the ground, keeping your back straight and the Swiss ball still. Then lower your leg and repeat on the other side. Perform 2 - 3 sets of 10 repetitions on each side provided the exercise is pain free.

Figure 1 –Swiss Ball Sitting Leg Lifts

2) Swiss Ball Squats (figure 2) – Begin this Swiss ball exercise in standing with your feet shoulder width apart, your feet facing forwards and a Swiss ball positioned between a wall and your lower back as demonstrated. Slowly perform a squat, keeping your back straight. Your knees should be in line with your middle toes and should not move forward past your toes. Perform 2 - 3 sets of 10 repetitions provided the exercise is pain free.

Figure 2 – Swiss Ball Squats

3) Swiss Ball Prone Single Leg Lifts (figure 3) – Begin this Swiss ball exercise lying over a Swiss ball as demonstrated. Slowly lift one leg, keeping the Swiss ball still and your knees straight. Then slowly lower your leg and repeat on the other side. Perform 2 - 3 sets of 10 repetitions on each side provided the exercise is pain free.

Figure 3 – Swiss Ball Prone Single Leg Lifts

4) Swiss Ball Roll Outs (figure 4) – Begin this Swiss ball exercise in kneeling with your back straight and your hands on a Swiss ball as demonstrated. Slowly roll forwards, moving at your knees, keeping your back and arms straight. Slowly return to the start position. Perform 2 - 3 sets of 10 repetitions provided the exercise is pain free.

Figure 4 – Swiss Ball Roll Outs

5) Swiss Ball Bridging (figure 5) – Begin this Swiss ball exercise lying on your back with your feet on a Swiss ball as demonstrated. Keeping the Swiss ball still, slowly lift your bottom pushing through your ankles and heels, until your knees, hips and shoulders are in a straight line. Tighten your bottom muscles (gluteals) as you do this and hold for 2 seconds. Then slowly lower back down. Perform 2 - 3 sets of 10 repetitions provided the exercise is pain free.

Figure 5 – Swiss Ball Bridging

6) Swiss Ball Crunches (figure 6) – Begin this Swiss ball exercise lying on your back on a Swiss ball, with your knees bent and your hands on your head as demonstrated. Keeping your neck straight and the Swiss ball still, slowly lift your shoulders and trunk off the ball, tightening your abdominals. Perform 2 – 3 sets of 10 repetitions provided the exercise is pain free.

Figure 6 – Swiss Ball Crunches

7) Swiss Ball Shoulder Rolls (figure 7) – Begin this Swiss ball exercise lying on your back on a Swiss ball, with your knees bent and your arms straight at shoulder height as demonstrated. Keeping your neck and back straight, slowly roll your torso to one side of the Swiss ball and then the other. Make sure you keep your knees, hips and shoulders in a straight line throughout the exercise. Perform 2 – 3 sets of 10 repetitions provided the exercise is pain free.

 

 

Swiss Ball Exercises - Intermediate

The following Swiss Ball exercises are designed to improve your strength, core stability, balance and posture. You should discuss the suitability of these Swiss Ball exercises with your physiotherapist prior to beginning them. As a rule, they should only be performed provided they do not cause or increase pain.

Generally, you should begin with the Basic Swiss Ball Exercises before commencing these Intermediate Swiss Ball Exercises. Once these Intermediate Swiss Ball Exercises are too easy, progress to the Advanced Swiss Ball Exercises.

The following Intermediate Swiss Ball exercises should be performed approximately 1 - 3 times per week provided they do not cause or increase your pain. Ideally they should not be performed on consecutive days, to allow muscle recovery. As your strength and control improves, the exercises can be progressed by gradually increasing the repetitions or frequency of the exercises.

Swiss Ball Exercises – Intermediate

1) Swiss Ball Push Ups (Feet) (figure 1) – Begin this Swiss ball exercise in the push up position with your feet on a Swiss ball as demonstrated. Keeping your back and neck straight and the Swiss ball still, slowly straighten your elbows until they are straight, tightening the chest muscles, then return to the starting position. Perform 2 – 3 sets of 10 repetitions provided the exercise is pain free.

Figure 1 – Swiss Ball Push Ups (Feet)

2) Swiss Ball Supine Leg Lift (figure 2) - Begin this Swiss ball exercise lying on your back with a Swiss ball under your legs as demonstrated. Keeping your back straight and the Swiss ball still, slowly lift one leg and then return to the starting position. Repeat on the other side keeping the Swiss ball as still as possible. Perform 2 - 3 sets of 10 repetitions alternating legs, provided the exercise is pain free and you are maintaining control. Once this is too easy, the exercise can be progressed by putting your arms across your chest making it harder to control.

Figure 2 – Swiss Ball Supine Leg Lift

3) Swiss Ball Hamstring Curls (figure 3) – Begin this Swiss ball exercise lying on your back with a Swiss ball under your legs as demonstrated. Keeping your back straight, slowly bend your knees tightening the back of your thighs (hamstrings). Then slowly return to the starting position. Perform 2 – 3 sets of 10 repetitions provided the exercise is pain free. Once this is too easy, the exercise can be progressed by putting your arms across your chest, making it harder to control.

Figure 3 – Swiss Ball Hamstring Curls

4) Swiss Ball Prone Hold (figure 4) – Begin this Swiss ball exercise with your forearms on the floor, your back straight and your feet on a Swiss ball as demonstrated. Hold this position for as long as possible provided it is pain free and you are maintaining good posture. Repeat 3 times.

Figure 4 – Swiss Ball Prone Hold

5) Swiss Ball Prone Double Leg Lifts (figure 5) – Begin this exercise lying over a Swiss ball as demonstrated. Slowly lift your legs, keeping the Swiss ball still and your knees straight. Perform 2 - 3 sets of 10 repetitions provided it is pain free.

Figure 5 – Swiss Ball Prone Double Leg Lifts

6) Swiss Ball Single Leg Bridge (figure 6) – Begin this Swiss ball exercise lying on your back with a Swiss ball under your shoulder blades and your feet slightly apart as demonstrated. Keeping your back straight and the Swiss ball still, slowly straighten one knee and then return to the starting position. Then, slowly straighten the other knee whilst keeping your body and the Swiss ball still, then return to the starting position. Perform 2 – 3 sets of 10 repetitions provided the exercise is pain free.

Figure 6 – Swiss Ball Single Leg Bridge

7) Swiss Ball Lumbar Extension (figure 7) – Begin this exercise with your feet against the wall and a Swiss ball between your thighs as demonstrated. Keeping your back straight, slowly raise your back, keeping the Swiss ball still. Perform 2 - 3 sets of 10 repetitions provided the exercise is pain free.

Figure 7 –Swiss Ball Lumbar Extension

8) Swiss Ball Side Bends (figure 8) – Begin this exercise with your feet apart and against a wall and your hip and back resting on a Swiss ball as demonstrated. Slowly perform a side bend keeping the Swiss ball as still as possible. Perform 2 - 3 sets of 10 repetitions on each side provided the exercise is pain free.

Figure 8 – Swiss Ball Side Bends (left side)

 

• Swiss Ball Exercises - AdvancedThe following Swiss ball exercises are designed to improve your strength, core stability, balance and posture. You should discuss the suitability of these Swiss ball exercises with your physiotherapist prior to beginning them. As a rule, they should only be performed provided they do not cause or increase pain.
• Generally, you should begin with the Basic Swiss Ball Exercises and then the Intermediate Swiss Ball Exercises before commencing these Advanced Swiss Ball Exercises.
• The following Advanced Swiss Ball exercises should be performed approximately 1 - 3 times per week provided they do not cause or increase your pain. Ideally they should not be performed on consecutive days, to allow muscle recovery. As your strength and control improves, the exercises can be progressed by gradually increasing the repetitions or frequency of the exercises.

 

 

Swiss Ball Exercises - Advanced

1) Swiss Ball Single Leg Squats (figure 1) – Begin this Swiss ball exercise in standing on one leg, with your foot facing forwards and a Swiss ball positioned between a wall and your lower back. Slowly perform a squat, keeping your back straight. Your knee should not bend beyond right angles and should be in line with your middle toe. Your knee also should not move forward past your toes. Perform 2 - 3 sets of 10 repetitions provided the exercise is pain free.

Figure 1 – Swiss Ball Single Leg Squats

2) Swiss Ball Single Leg Hamstring Curls (figure 2) – Begin this exercise lying on your back with a Swiss ball under your leg and your other leg bent as demonstrated. Keeping your back straight, slowly bend your knee tightening the back of your thigh (hamstrings). Perform 2 - 3 sets of 10 repetitions on each side, provided the exercise is pain free.

Figure 2 – Swiss Ball Single Leg Hamstring Curls (right)

3) Swiss Ball Prone Leg Lift (figure 3) – Begin this Swiss ball exercise with your hands on the floor, your back straight and your feet on a Swiss ball as demonstrated. Hold this position and slowly lift one leg keeping your knee straight and the Swiss ball still. Slowly return to the starting position and repeat with the other side. Perform 2 – 3 sets of 10 repetitions alternating between legs provided the exercise is pain free.

Figure 3 – Swiss Ball Prone Leg Lifts

4) Swiss Ball Push Ups (Hands) (figure 4) – Begin this exercise in the push up position on a Swiss ball as demonstrated. Keeping your back and neck straight and the Swiss ball still, slowly straighten your elbows tightening the chest muscles, then return to the starting position. Perform 2 - 3 sets of 10 repetitions provided the exercise is pain free.

Figure 4 – Swiss Ball Push Ups (Hands)

5) Swiss Ball Side Bends with Rotation (figure 5) – Begin this exercise with your feet apart and against a wall and your hip and back resting on a Swiss ball. Your chest should be facing the ground as demonstrated. Keeping the Swiss ball still, slowly perform a side bend, rotating your torso so your chest faces upwards as shown. Perform 2 - 3 sets of 10 repetitions on each side provided the exercise is pain free.

Figure 5 – Swiss Ball Side Bends with Rotation

6) Swiss Ball Jackknives (figure 6) – Begin this exercise with your hands on the floor, your back straight and your feet on a Swiss ball as demonstrated. Keeping your back straight, slowly bring your knees towards the floor while maintaining a slight curve in your lower back until your knees are below your hips. Slowly return to the starting position. Perform 2 - 3 sets of 10 repetitions provided the exercise is pain free and you are maintaining good posture.

Figure 6 – Swiss Ball Jackknives

7) Swiss Ball Lumbar Extension with Rotation (figure 7) – Begin this exercise with your feet against the wall, a Swiss ball between your thighs and your torso leaning forwards and rotated to one side as demonstrated. Keeping your back straight and the Swiss ball still, slowly raise your back whilst rotating your torso to the other side. Perform 2 - 3 sets of 10 repetitions provided the exercise is pain free. Repeat the exercise rotating your torso to the other side.

Figure 7 – Swiss Ball Lumbar Extension with Rotation (left rotation)

8) Swiss Ball Sit Up and Twist (figure 8) – Begin this exercise lying on a Swiss ball with your feet apart and your hands behind your head as demonstrated. Keeping the Swiss ball as still as possible, slowly perform a sit up taking your right elbow to your left knee. Slowly return to the starting position and then perform on the other side. Begin with small movements and as your skill improves over time, move your elbow and knee closer together during each repetition. Perform 2 - 3 sets of 10 repetitions provided the exercise is pain free and you are maintaining control.

Figure 8 – Swiss Ball Sit Up and Twist

Swiss Ball Exercises with WeightsThe following Swiss Ball Exercises with Weights are designed to improve your strength, core stability, balance and posture. You should discuss the suitability of these Swiss ball exercises with your physiotherapist prior to beginning them. As a rule, they should only be performed provided they do not cause or increase pain. The following Swiss Ball Exercises with Weights should be performed approximately 1 - 3 times per week provided they do not cause or increase your pain. Ideally they should not be performed on consecutive days, to allow muscle recovery. As your strength and control improves, the exercises can be progressed by gradually increasing the repetitions, number of sets or resistance of the exercises.

Swiss Ball Exercises with Weights

1) Dumbbell Press on Swiss Ball (figure 1) – Begin this exercise holding light weights and lying on a Swiss ball as demonstrated. Keeping your back straight and the Swiss ball still, slowly straighten your elbows and then return to the starting position. Perform 2 - 3 sets of 10 repetitions provided the exercise does not cause or increase symptoms and you are maintaining good control.

Figure 1 – Dumbbell Press on Swiss Ball

2) Shoulder Press on Swiss Ball (figure 2) – Begin this exercise holding light weights and sitting on a Swiss ball as demonstrated. Keeping your back straight and the Swiss ball still, slowly straighten your elbows and then return to the starting position. Perform 2 - 3 sets of 10 repetitions provided the exercise does not cause or increase symptoms and you are maintaining good control.

Figure 2 – Shoulder Press on Swiss Ball

3) Bent Over Row on Swiss Ball (figure 3) – Begin this exercise standing with your knees bent, back straight, hand on a Swiss ball and holding a light weight as demonstrated. Slowly pull the weight towards your chest, bringing your elbow back and squeezing your shoulder blades together. Perform 2 - 3 sets of 10 repetitions provided the exercise does not cause or increase symptoms and you are maintaining good control.

Figure 3 – Bent Over Row on Swiss Ball (right arm)

4) Weight Rotations on Swiss Ball (figure 4) – Begin this exercise lying on a Swiss ball and holding a light weight with your arms straight as demonstrated. Keeping your back and elbows straight, slowly move the weight slightly to the left and then to the right side of the ball as demonstrated. Perform 2 - 3 sets of 10 repetitions provided the exercise does not cause or increase symptoms and you are maintaining good control.

Figure 4 – Weight Rotations on Swiss Ball

5) Flys on Swiss Ball (figure 5) – Begin this exercise holding light weights and lying on a Swiss ball as demonstrated. Keeping your back straight, your elbows slightly bent and the Swiss ball still, slowly lower your arms to the side and then return to the starting position as demonstrated, tightening your chest muscles. Perform 2 - 3 sets of 10 repetitions provided the exercise does not cause or increase symptoms and you are maintaining good control.

Figure 5 – Flys on Swiss Ball

6) Dumbbell Pull on Swiss Ball (figure 6) – Begin this exercise lying on a Swiss ball holding a light weight at shoulder level with your back and neck straight as demonstrated. Slowly take your arms overhead and then slowly return to the starting position. Perform 2 - 3 sets of 10 repetitions provided the exercise does not cause or increase symptoms and you are maintaining good control.

Figure 6 – Dumbbell Pull on Swiss Ball

7) Triceps Kickbacks on Swiss Ball (figure 7) – Begin this exercise holding a light weight, leaning forward with your back straight and your hand on a Swiss ball as demonstrated. Slowly straighten your elbows tightening the muscles at the back of your arm (triceps). Perform 2 - 3 sets of 10 repetitions as far as possible and comfortable without pain.

Figure 7 – Triceps Kickbacks on Swiss Balls

8) Dumbbell Triceps on Swiss Ball (figure 8) – Begin this exercise lying on a Swiss ball and holding a light weight as demonstrated. Keeping your back straight and the Swiss ball still, slowly straighten your elbows tightening the muscles at the back of your arm (triceps). Perform 2 - 3 sets of 10 repetitions as far as possible and comfortable without pain.

Figure 8 – Dumbbell Triceps on Swiss Ball

9) Biceps Preacher Curl on Swiss Ball (figure 9) – Begin this exercise kneeling over a Swiss ball and holding a light weight as demonstrated. Your back and elbows should be straight. Slowly bend your elbow tightening your biceps. Perform 2 - 3 sets of 10 repetitions as far as possible and comfortable without pain.

Figure 9 – Biceps Preacher Curl on Swiss Ball (right arm)