In these two video program you will find the most complete catalog of practical training exercises that can be performed on fitbole. It is approximately 300 exercises which are demonstrated for different muscle groups and for different levels of difficulty - with their own body weight, dumbbells, and an external resistance (shock absorbers). That's what says in the introduction to the program the first and second volumes of Juan Carlos Santana, director of the company «Optimum Performance Systems», which is developing these exercises, taking into account the biomechanics of the body. Santana himself, and demonstrates all the exercises on the ball. Many exercises are very difficult to implement because it requires the ability to catch and hold his balance when performing exercises.
This program is not teaching, and demonstration. Unable to execute such a huge number of exercises, working in real time. There are a huge field for practical application. For men, this program will be more interesting, because it can greatly enrich your practice, it requires remarkable effort, and manifestations of male fighting qualities for the development and proper implementation. Many exercises are really unique, and if you learn to do them, then go to a new level of fitness. But I do not rule out that this program may be of interest to women because it is really a lot of interesting exercises for different muscle groups.
Do not be scared of the form "great and terrible" Santana, he has become so not from classes on the ball, but from the iron. Santana says in the introduction to video content, you should soberly assess their current capabilities and boost levels of increasing complexity with the loss of quality exercise.
In the introduction to both programs - it is the same in content, lasts about 10 minutes, and after a first reading can be safely omitted (which is why I separated this part into a separate file - Olu6ka) - Santana talks about the possibility of using the ball for stretching back to rehabilitation for older people to remedy the bearing of children, to massage the abdomen and other parts of the body, on which sit, for the development of balance and coordination. Sit on the ball while working at the computer is particularly useful because to maintain a balance you always have to keep your back straight. In short, the first 10 minutes of each program are assigned stories about the "fabulous benefits" that you will have, if you purchase fitbol. I talk so much detail about what he says in the introduction to the reason that anyone not want to mislead. Full voice is only the second program, the very first program for some reason not made public, it is only the musical accompaniment. If the first program were not shown a lot of exercise, and it was not so informative from a practical point of view, I would have never spread. But I think that as each new exercise, the display shows its number, full name of the category of the muscle group and level of complexity, you have nothing to lose especially if you do not hear a good American English, are espoused by the inscription on the screen. If in doubt, download only the second program (legs, thighs, press), and the first part (chest, shoulders, back and balance) wait on someone else, and then I delete my hand.
An important point: he says that for each exercise should be properly "fit" that need to learn the correct input and output of the exercise, when the balance exercises the muscles of the body must be tensed. If you can not do some of the exercises force muscles, use a prop. Before moving to the practical part provides tips on collapsible exercise:
1) how to choose the right size ball. At the same time indicated that the variation in the size of the ball (in the audience) allows us to develop the flexibility and mobility, and diversity of practice, you should start with a small-sized ball that is sitting on the ball, hips and knees should be on a line parallel to the floor. Only with improved flexibility, coordination and strength you can move to a larger size ball, because I work on it and control the muscles of the body in balance drills are much more complicated.
2) you should start with simple exercises, do not hesitate to work with the support, squats against the wall with his back pressed against a ball learning to do first on two legs with golenenyami feet perpendicular to the floor, and only after mastering the technique to try to increase the angle between the femur and tibia.
3) When performing push-ups with feet on the ball must stabilize the abdominal muscles (the term of pilates). No deflection in the back, abdominal muscles tensed, waist tightly locked. Performance technique, above all!
4) shows the four stages of development of push-ups with feet on the ball. The easiest option - both legs on the ball, the second - leg raises on the ball, the third level of complexity - socks stretched over a foot on the ball, and the fourth - with a margin of one foot from the ball.
5) Widely spaced on the ball feet provide greater stability than a narrow formulation of the legs, and, naturally, going to pose a bracket with one foot on the ball - is the most complex version of this exercise. Pays great attention to stabilizing abdominal muscles and hips, preventing rotation and hyperextension.
In the 12th minute video program 2 starts warming up, then stretching, then exercise.
Juan Carlos Santana is one of the most sought after authorities on functional training and human performance. He is the president of the Insititute of Human Performance in Boca Raton, Florida and known throughout the world for his innovative seminars, his proven approaches to training and his simple and fun delivery. Santana has published dozens of best-selling books and videos for strength and conditioning professionals.
The Essence of Stability Ball Training Volume I and II Videos provide you with the most comprehensive complete collection of Stability Ball exercises ever assembled.
No one knows more about stability ball training than Juan Carlos Santana! The stability ball videos cover body weight as well as external resistance exercises. Stability ball exercises are illustrated by body parts and in order of difficulty from the easiest to the most complex. The Essence of Stability Ball Training Volume I takes you through the complete progression spectrum for the entire upper body as well as an introduction to Stabilization Limited Training (SLT). The first stability ball video gives your chest, shoulders, back and balance training a new look and feel. The Essence of Stability Ball Training Volume II concentrates on legs, hips and core. An excellent programming section also provides some great ideas for workouts and circuit classes.
Download (Hotfile)
http://hotfile.com/dl/93911974/a3b00cf/TheEssenceofStabilityBallTraining.part1.rar.html
http://hotfile.com/dl/93911975/370e7b8/TheEssenceofStabilityBallTraining.part2.rar.html
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Download (Fileserve)
http://www.fileserve.com/file/W7Uppby/TheEssenceofStabilityBallTraining.part1.rar
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Download (Filesonic)
http://www.filesonic.com/file/51456954/TheEssenceofStabilityBallTraining.part1.rar
http://www.filesonic.com/file/51456988/TheEssenceofStabilityBallTraining.part2.rar
http://www.filesonic.com/file/51457028/TheEssenceofStabilityBallTraining.part3.rar
http://www.filesonic.com/file/51457024/TheEssenceofStabilityBallTraining.part4.rar
http://www.filesonic.com/file/51457022/TheEssenceofStabilityBallTraining.part5.rar
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