Circuit to protect your joints

Defines the core muscles and avoid injury with this routine demolition.

This circuit restores calm to the large muscle groups, protects you from pain or injury and at the same time, end to exhaust your glycogen stores. For these reasons, you should do when you finish your workout at the gym. What’s more, will help you sculpt a six-pack printing. The finishing touch for your new healthy body.

KNEES TO CHEST ON SWISS BALL
How do you do?


  • Put yourself in the position of flex ion, with ankles on a Swiss ball and your hands on the floor.
  • Without losing balance, roll the ball toward your body. Stop when your knees reach your chest. Slowly returns to the starting position and repeated 15 times.

 

CRUNCHES ON SWISS BALL
How do you do?

  • Lie on a Swiss ball, with your spine slightly curved back and knees bent. Hold a dumbbell against your chest with both hands.
  • Bend at the waist to lift the trunk until you feel tension in the abdominal. Do 15 repetitions.

 

BRIDGE ON SWISS BALL
How do you do?

  • Leaning your elbows on a Swiss ball. Stand with your back straight and feet apart (for more stability) or together (to increase the difficulty of the exercise).
  • With core muscles tight, hold the position for 30-60 seconds or until your back begins to curve.

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