Talk with your feet. Play with your heart.
Dopo uno sport energico divertitevi !
Mirdamad GYM Club




باشگاه ورزشی میرداماد مفتخر است با نزدیک به بیست سال حضور فعال در عرصه های ورزشی و به پشتوانه سالها تجربه و با تلاش بی وقفه به ارائه خدمات به صورت کاملا " حرفه ای در رشته های بادی بیلدینگ، فیتنس و بادی کلاسیک بپردازد .
What are you waiting for?
تاریخ : 1393/02/24 16:23:13شماره : [ID] تعداد بازدید : 4799

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Ball Exercises for Legs

Ball exercises for legs target the hamstrings, quadriceps, hips and calf muscles.
Browse through the list of ball exercises for the leg muscles below:

 

Ball Squat - on Wall

Crouch with your back pressed against the exercise ball, itself against the wall, knees at 90 degree angles and place your hands behind your ears.
Raise yourself up by extending your legs and slowly lower youself back after a short pause.
Breathe out while raising yourself up and breathe in while returning to starting position.
mirdamadgym.com

Ball Squat - on Wall; Weighted

Crouch with your back pressed against the exercise ball, itself against the wall, knees at 90 degree angles and hold dumbbells with your hands down your body.
Raise yourself up by extending your legs and slowly lower youself back after a short pause.
Breathe out while raising yourself up and breathe in while returning to starting position.
mirdamadgym.com

Ball Squat - on Wall; Sideways; One-Legged

Crouch on one leg with your side pressed against the exercise ball, itself against the wall with your knee at a 90 degree angle.
Raise yourself up by extending your leg and slowly lower yourself back after a short pause. Alternate sides after each set.
Breathe out while raising yourself up and breathe in while returning to starting position.
mirdamadgym.com

Ball Squat - One-Legged

Stand with one ankle on top of the exercise ball behind you and crouch down until your knee is at a 90 degree angle.
Raise yourself up by extending your leg and slowly lower yourself back after a short pause. Alternate sides after each set.
Breathe out while raising yourself up and breathe in while returning to starting position.
mirdamadgym.com

Ball Hip Abduction

Stand with the wall on your right side and hold the exercise ball up from the floor against the wall with your right thigh, knee bent.
Squeeze the ball by pressing your leg against it and slowly bring it back after a short pause. Alternate sides after each set.
Breathe out while pushing and breathe in while returning to starting position.
mirdamadgym.com

Ball Hip Adduction

Stand on your right leg and put your left foot on top of the exercise ball, leg extended to your side.
Roll the exercise ball towards you by bringing your leg in and slowly roll it back after a short pause. Alternate sides after each set.
Breathe out while rolling in and breathe in while returning to starting position.
mirdamadgym.com

Ball Leg Curl

Lie on your back and grasp the exercise ball using your calves and your thighs.
Squeeze the exercise ball by pulling your feet towards your buttocks and slowly unsqueeze after a short pause.
Breathe out while squeezing and breathe in while returning to starting position.
mirdamadgym.com

Ball Reverse Leg Curl

Lie on your back, feet on top of the exercise ball, legs and back straight.
Roll the exercise ball towards you by bending your knees and allow it to slowly return back after a short pause.
Keep your back straight throughout.
mirdamadgym.com

Ball Squeeze - Sitting

Sit on the exercise ball with your thighs on each side of it and place your hands across your chest.
Squeeze the exercise ball between your legs by bringing your thighs closer to each other and slowly unsqueeze after a short pause.
Breathe out while squeezing and breathe in while returning to starting position.
mirdamadgym.com

Ball Squeeze - Lying

Lie on your back and grasp the exercise ball between your legs below your knees.
Squeeze the exercise ball between your legs by bringing your thighs closer to each other while lifting your buttocks from the floor and slowly unsqueeze after a short pause.
Keep your back straight throughout.
mirdamadgym.com

Ball Reverse Bridge

Lie on your back with your feet on top of the exercise ball, knees and thighs bent.
Lift your back from the floor by extending your legs and slowly lower yourself back down after a short pause.
Keep your back straight throughout.
mirdamadgym.com

Ball Calf Raise

Stand up on one foot and lean against the exercise ball itself pressed against the wall in front of your chest.
Raise yourself by standing on your toes and slowly lower yourself back down after a short pause. Alternate legs after each set.
Make sure that only the calf muscles are exercising.
mirdamadgym.com

Ball Toe Raise

Sit on the floor, hold the exercise ball on top of your ankles and place your hands on it, arms and legs fully extended. Squeeze the exercise ball by pulling your toes towards you and keeping your arms fully extended and allow it to unsqueeze after a short pause. Make sure that only the calf muscles are exercising.
mirdamadgym.com

 



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