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 16:30:03شماره : [ID] تعداد بازدید : 4612

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Ball Exercises for Shoulders

Ball exercises for shoulders target the inner, outer and rear deltoid muscles. Browse through the list of ball exercises for shoulders below:

 

Ball Rear Deltoid Row

Lie prone with your belly against the exercise ball, back and legs extended and hold dumbbells down to your sides, arms extended.
Raise the dumbbells straight up until your elbows are at 90 degree angles then rotate them up and slowly lower them down after a short pause.
When rotating up keep the angle in your elbows still throughout.
mirdamadgym.com

Ball Rear Deltoid Raise - Elbows Bent

Lie prone with your belly against the exercise ball, back and legs extended and hold dumbbells down to your sides, elbows at 90 degree angles.
Keeping the angles in your elbows still raise your ebows up until your upper arms are parallel to the floor and slowly lower them back down after a short pause.
Breathe out while rolling up and breathe in while returning to starting position.
mirdamadgym.com

Ball Rear Deltoid Raise - Lying Sideways

Lean on your left side pressed against the exercise ball, back and legs extended and hold a dumbbell with your right hand, arms extended.
Keeping the angle in your elbow still raise the dumbbell out and up and slowly lower it back after a short pause.
Breathe out while raising and breathe in while returing to starting position.
mirdamadgym.com

Ball Scapular Protraction

Lie prone with your hands on top of the exercise ball, back and legs extended.
Push yourself up by only moving your shoulder blades away from each other and allow them to slowly return after a short pause.
Breathe out while raising and breathe in while returing to starting position.
mirdamadgym.com

Ball Shoulder Rotation

Lie prone with your belly against the exercise ball, back and legs extended and hold dumbbells out to your sides, elbows at 90 degree angles.
Keeping the angles in your elbows still throughout roll the dumbbells up until your forearms are parallel to the floor.
Breathe out while rolling up and breathe in while returning to starting position.
mirdamadgym.com

 



باشگاه ورزشی میرداماد
باشگاه میرداماد باشگاه میرداماد باشگاه میرداماد باشگاه میرداماد باشگاه میرداماد باشگاه میرداماد
 

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