1. Push ups
Put your toes on the Swiss ball and your hands on the floor. Keep your body upright and do a standard pushup.
2. Plank
Place your forearms on the Swiss ball and pull your legs back, stretch your body from shoulders to toes. As distribute the weight between your elbows and toes, hold this position.
3. Cobra
Kneel on the floor and let your hips and pelvis have the support you on the Swiss ball. Swing your arms to countries to form a T with the upper body, and pull the lower back until you look forward. Hold it.
Large weights and a lot articular exercises are undoubtedly the best friend an athlete, but that does not mean that Swiss balls are only for women practicing aerobics. The following three exercises will not only strengthen your torso, but if you add them to your training program, you can overcome stagnation.
Push-ups
Put your toes on the Swiss ball and your hands on the floor. Keep your body upright and do a standard pushup.
Planck
Place your forearms on the Swiss ball and pull your legs back, stretch your body from shoulders to toes. As distribute the weight between your elbows and toes, hold this position.
Cobra
Kneel on the floor and let your hips and the pelvis to be the support of you on the Swiss ball. Take your arms sideways to form a T with the upper body, pull and lower back, while not looking ahead. Hold it.
Exercise 1
Hold the dumbbells from 1 to 3 kilograms and place your hands on the side of the torso. Lift them both off to the shoulder height. Do 10 repetitions.
Exercise 2
Hold the dumbbells from 1 to 3 kilograms and place your hands on the side of the torso. Lift one arm forward as rotate so that the dumbbells parallel to your shoulders. Do 20 reps alternating arms.
Exercise 3
Hold the dumbbells from 1 to 3 kilograms and place your hands on the side of the torso. Lift both arms forward as you rotate them so that the dumbbells are parallel to your shoulders. Do 10 repetitions.
Exercise 4
Hold the dumbbells from 1 to 3 kg and place of the body, bent at the elbows. Stretch one arm up. Do 20 reps alternating arms.
