Exercise for woman
Programme of exercises with the original pezzi gymnastic ball
(exercises from: COD. 66.1415 POSTER Original “Pezzi” women 1)
General warming up - mobility of the vertebral column - balance
- Tilt your hips to roll the ball forwards and backwards.
- Move your hips to roll the ball to the right and to the left.
- “Bounce-jump”.
- Walk on the spot (keep the vertebral column stable) following the movement with your arms.
Reinforce - stabilise
- Lift the upper part of the body from the ball and then keep this position while stretching your arms one after the other.
- Alternatively raise and lower the buttocks.
- Slightly lift the upper part of your body from the floor and touch the knees with your fingertips.
- To strengthen your back, walk on your hands. Keep the body stretched. A variant: keep the inclined position while supporting yourself.
Stretch - relax
- Stretch the front muscles of the body. Variant for good motor capabilities.
- Stretch a leg and the lateral muscles of the trunk.
- Stretch the posterior muscles of one leg while keeping the back straight.
- Stretch the muscles of the back and scapulas.