Personal Fitness Professional - August 2008 - (Page 30)

[ EXERCISE SPOTLIGHT ] BIGBANG SWISS BALL A Big Bang exercise is a term I developed for exercises that work in multiple planes of motion using more than one movement pattern and generally developing two or more biomotor abilities. Swiss balls are excellent tools for Big Bang exercises as they also provide a challenge to the neuromuscular system. You can use the following exercises individually or linked together in a circuit; they also work well in a group exercise class. Always use a burst-resistant ball, and check both your ball and workout area for any stray debris, such as grit, staples, tacks, thorns etc. Second, take care that the ball does not slide out from underneath you. Use a mat if the ﬂoor is slippery. As always, it is important to warm up thoroughly. For example, perform one set of each exercise at an easy level or around 60% of training intensity. Finally, make sure you stick to the FORM principle: stop each exercise before you lose form, not when you are so fatigued you can no longer move. SUPINE LATERAL BALL ROLL START: Lie with the shoulders and upper back supported by the ball; your head will be a little behind the apex of the ball. Hold your arms straight out from your shoulders, palms up, parallel to the ﬂoor; a wooden dowel rod can aid in keeping the arms level. Keep the hips lifted so your body forms a table-top position. ACTION: Take little steps sideways as you roll across the top of the ball, maintaining the ﬂat table-top position with your body and the arms parallel to the ﬂoor. Do not let your body, arms or hips tip or twist in any direction. Hold for a count of one. Return to center, and repeat other side. FORWARD BALL ROLL START: Kneel behind the ball with your forearms on the ball. There should be a 90º angle at the hips and shoulders; spine is neutral. Inhale, and gently draw your belly button inward. ACTION: Roll forward with simultaneous motion at the hip and shoulder joints. Only go as far as you can while holding perfect spinal alignment. At no time should you feel any pressure in your lower back nor should your head drop down. Hold for three seconds, then slowly roll back to the starting position. 30 Exercises developed by Paul Chek, founder of the C.H.E.K Institute in California AUGUST2008 · WWW.FIT-PRO.COM http://WWW.FIT-PRO.COM

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Personal Fitness Professional - August 2008 Contents Letter from the Editor It's a Weighty Issue Current Controversies Streamline with Digital Neuro-Linguistic Programming Continuing Education Mark Your Calendar Act Like You Know About Marketing Blog For Fun and Profit Exercise Spotlight Product Profile New on the Market Spotlight: Krystal Davis

Personal Fitness Professional - August 2008

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