Top 3 Stability-Ball Moves
Don't just walk by your stability ball! It's one of the best fitness tools you can own, so put yours to good use with these incredibly effective exercises by our founder Ingrid Romero. Get ready to target your arms!
1- Dips on Bench
A bench dip is a medium-intensity exercise that uses your own body weight to strengthen your triceps. Bench dips are fairly simple to learn and can be done almost anywhere, making them a great exercise for home-workout aficionados. Be aware that bench dips or any tricep dips can be extremely hard on the shoulders, so talk to your doctor before attempting bench dips, especially if you have previously injured your shoulders. Add bench dips to your workouts if you're looking for new ways to strengthen and tone your arms.
How to Do a Bench Dip?
1- Grip the edge of your bench with your hands. Place your hands onto the edge of your bench, one hand on each side of your hips. Your palms should be down, fingertips pointing forward and towards the floor, and thumbs next to your hips.
2- Lift your butt off of the bench. Use your arms to push your butt up and off the bench. Firmly grip the edge of the bench as you straighten your arms and extend your legs forward so that your knees are no longer bent. Walk your feet out slightly so that your butt is in front of the bench. This will be your starting position
3-Try a more difficult version of a bench dip. To increase difficulty, do this exercise with your feet propped up on stability ball, another exercise bench or chair instead of the floor. This will add more weight for your triceps to lift, resulting in a more intense workout. Make sure that the other bench or chair that you prop your feet on is sturdy, otherwise it could flip over.
2- Push up on Bench
Bench push ups are a great exercise that target the chest and triceps muscles, along with other accessory muscles in the upper body. Unlike traditional push ups, which require the exerciser to lift his or her entire body weight, this exercise allows the weight to be redistributed between the legs and upper body, making it easier to perform the exercise. Be sure to use proper form when doing the bench push up in order to achieve optimal strength gains.
How to do Bench Push Ups?
1- Start by finding a bench that hits your legs at the midpoint between your knees and hips. Place the long side of the bench firmly against a wall, with your hands spaced approximately one foot apart from each other firmly on the outer edge of the bench. Make sure your shoulders are directly over your hands. Step your feet around five feet back from the wall, so that you are now in a straight line from your feet to your hands. Look down at the space created between your hands.
2- Now that you are positioned properly, you can start performing the bench push ups. Begin by taking a few deep breaths. As you inhale, bend your elbows, lowering your body at an angle towards the bench and floor. Once your elbows are bent to a 90 degree angle, exhale and use the muscles in your chest and arms to push yourself back up to a starting position.
3- Increasing the Intensity of Bench Push Ups
Before moving on to a more advanced version of the basic bench push ups, be sure that you can perform at least 3 sets of 10 with ease. Moving on too early can result in injury or fatigue. One easy way to increase the intensity of the bench push up is by placing your feet on a Bosu or stability ball. This makes the surface more unstable, thereby requiring you to engage the muscles in your core more completely.
3- Around the world
1-Make sure your legs aren't locked in place, because they should be moving with you as you rotate. Go slowly so that you do not loose balance, keeping your body vertical and your arms as straight as you can. Perform a squat every time.
2- Once you've completed 10-15 circles to the right change directions and perform the same exercise to the left.
4 sets of 10-15 each! you'll definitely be sore tomorrow :)
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