TRAINING IN THE STATE YOUR MRS.SPORTY
FITNESS TIP: FLEXION AND EXTENSION

YOUR FUNCTIONAL TRAINING FOR THE HOME: STANDING MEDICINE BALL FLEXION EXTENSION

STANDING MEDICINE BALL FLEXION EXTENSION

STARTING POSITION

  1. For this exercise you need a ball (about 3 kg). If you do not have a suitable ball, you can alternatively use a book or a water bottle.
  2. Spread your legs apart hip-to-shoulder.
  3. The weight is on the heel.
  4. Keep knees slightly bent.
  5. Tighten the core muscles.
  6. Keep the upper body upright (lift breastbone, shoulders deep and back).
  7. Hold the medicine ball away from the chest with stretched arms.

 

EXECUTION

  1. The hip slowly goes down to 90 ° backwards.
  2. The knees bend.
  3. The knees remain behind the toe, vertically above the foot.
  4. Slowly lower your slightly bent arms to knee height.
  5. Slowly move up again until the body is completely upright.
  6. Relocate the weight on the bales and remove the heels from the ground.
  7. Move your slightly bent arms over your head.
  8. Go back slowly to the starting position.
  9. Perform 15 to 20 repetitions at slow tempo (video tempo).
  10. Loosely shake your shoulders by circular movements, as well as your legs by shaking them.
  11. Perform a total of 3 times 15 to 20 repetitions.

 

HINTS FOR YOUR FUNCTIONAL TRAINING AT HOME

  • Put your jewelery and possibly your glasses aside before training.
  • Wear sturdy shoes during training to have a stable footing and good grip.
  • Move objects to a side in the room where you want to train so that you have enough space for exercising.
  • Always train according to your level of performance. Do not overdo yourself. It always applies: quality over quantity!
  • Drink enough water during exercise.

 

WE WISH YOU MUCH SUCCESS IN YOUR TRAINING!

Learn more about the functional training concept at Mrs.Sporty or make a free and non-binding trial at the club near you!

September 30, 2017
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