Short workout with a jump rope and stabilizing ball

Stabilization ball has a specific feature – perfectly strengthens the muscles of the torso and that’s why it should be a regular part of training at your home or at the gym.

Jumping rope:

10-minute workout, for beginners 5 minutes is enough

• 1-2 minutes: warm up slowly walking at one place, starting to jump the rope
• 3-4 minutes: bounce on both feet, the normal average rate
• 5-6 minute: jumping up on one leg, each leg change during the bounce for one that stands before you jump rope
• 7-8 minutes: spikes on the run,  increase intensity of the exercise
• 9-10 minutes: return to normal tempo until you stop completely

Stabilization ball exercises

Exercise is works great on shoulder girdle muscles, abdominal muscles and stabilizing muscles.

Training with the stabilization ball 2 – 3 sets by 10-15 times:

• • Putting the ball in the pocket-knife. Lie on your back holding the ball between the legs. Lift the legs and the head and shoulders by doing penknife “V”. When you get to the V position, you touch the ball with your hands and go back to the starting position.

• • Support the front of the knee, going down and up to the starting position at the forefront of the hands, elbows slightly bent, tighten the deep muscles, legs bent slowly forth to the ball under you, returning to the starting position, all the time, remember to keep the center of gravity in the same place. Exercise should be performed very slowly.

• • crunches on the ball-sit on the ball and move your feet forward until you lie on the ball and until you will place it in a natural cavity of the lower part of your spine. Put your hands on your temples, or hold it vertically above your head.

• climbing with a ball-put hands on both sides of the ball so you have stabilization and you find yourself in a position to pump. Slowly pull one knee, then the other next to your chest.

“He who overcomes others is strong. He who overcomes himself is mighty “