86.Balance Training

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86.Balance Training

 

 

CATEGORY: Bodybuilding & Muscle Building – 125 Courses

COURSE NUMBER: 86

FEES: 555/- INR only

CERTIFICATE VALIDITY: Lifetime

CERTIFICATES DELIVERY: In 48 hours

BOOKS/ MANUALS: Pages

Syllabus

PART ONE: OVERVIEW 1
Introduction 2
Balance in Your Body 3
Where’s My Body? 6
Bringing Balance Home 8
Tips for a Safer Workout 14
What You Need: Props 16
PART TWO: THE WORKOUTS 19
Overview 20
Workout 1: Get a Leg Up 22
Workout 2: On a Roll 24
Workout 3: Roll Off the Jiggle 26
Workout 4: Your Balanced and Best Body 28
Workout 5: Five Total Body Exercises 30
Workout 6: The Best Total Body Workout 32
PART 3: THE EXERCISES 35
Foot Strengthener 36
One-legged Warm-up 37
One-legged Front Kick 38
One-legged Side Kick 39
One-legged Side Passé 40
One-legged Leg Circle 41
One-legged Parallel Leg Lift 42
One-legged Back Leg Lift 43
One-legged Bicycle 44
One-legged Front Leg Kick 46
One-legged Back Lunge 47
FOAM ROLLER
Engaging Your Core on Roller 48
Arm Circles on Roller 49
Moving Arms on Roller 50
Bent Knees on Roller 52
Moving Arms and Legs on Roller 53
Toe Dips on Roller 54
Curl-down 56
Straight Legs on Roller 57
Leg Circle on Roller 58
Seated Spinal Twist with Roller 59
Spinal Extension on Roller 60
Shoulder Bridge on Roller 61
Shoulder Bridge on Roller with Leg Lift
and Curl 62
Plank on Roller 63
Push-up on Roller 64
Reverse Crunch on Roller 65
BALANCE BALL
Finding Neutral Spine 66
Ball Bridge 67
Ball Bridge with Arm Circles 68
Abdominal Ball Curl 70
Abdominal Oblique Ball Curl 71
Spinal Extension on Ball 72
Spinal Cross-Extension on Ball 73
One-legged Lunge with Ball 74
One-legged Deadlift with Ball 75
One-legged Standing Row
and Deadlift with Ball 76
Triceps Kickback 77
Plank on Ball 78
Ball Bridge on Floor 79
Ball Bridge with Leg Lift 80
Ball Bridge with Leg Lift and Curl 81
Pike on Ball 82
Push-up on Ball 83
Ball Pike and Push-up Combination 84
Ball Plank with Foam Roller 85
Drape over Ball 86
BOSU, BALANCE BOARD, BALANCE CUSHION
Cat on Balance Board 87
Spinal Cross-Extension on Balance Board 88
Bridge on BOSU 89
Spinal Extension on Balance Cushion 90
Spinal Cross-Extension on Balance Cushion
(Swimming) 91
Plank on Balance Board 92
Cross-Extension Plank on Balance Board 93
Side Plank on BOSU 94
One-Arm Elbow Plank on BOSU 95
Bridge on Floor with Balance Board 96
Plank Twist on Balance Board 97
Push-up on BOSU 98
Balance Stand on BOSU 99
One-legged Stand on BOSU 100
One-legged Squat on BOSU 101
One-legged Lunge with Leg Lift on BOSU 102
One-legged Deadlift on Balance Board 103
Half Moon 104
Index 106
About the Author and Photographer 113

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