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Tips and advice

Exercise ball : arms and back

Now that spring is here, clothing is getting lighter, exposing more of our bodies! We will therefore be working the arms and back to improve our posture.

As always, we suggest sets of 10 repetitions per exercise.

 

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Push-ups for the triceps and biceps

This exercise can be done with the ball against the wall to start, or on the floor if you are more advanced.

On the floor, we recommend kneeling on the floor first to find your balance and hand position, and then lift your knees to a plank position and begin your push-ups.

On the wall, place the ball at chest height and then take a step back so you will be on a slight incline as you do your push-ups.

So first, find your balance by placing your hands on the ball shoulder width apart.

To work the triceps, position your arms so they remain close to your body as you lower yourself toward the ball and as you come up again. To work the triceps fully, be sure to focus your attention on them as you exercise.

To work the biceps, elbows should be out as you perform the movement.

For a more complete workout, remember to contract your abdominals!

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Hyperextension Exercise

Kneel down in front of your exercise ball, and place your hips/belly on the ball. Using your toes for stability, contract your glutes and your back and push against the ball with your arms, extending your legs and lifting your torso. Hold 2-3 seconds and return to your starting position. Repeat.

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Biceps Curl/Wall Squat Combo

Holding a dumbbell in each hand (according to your capacity) position yourself for a wall squat as we saw in January. Weights in hand, place your hands on either side of your body, elbows pressed to your side, palms facing forward. As you exhale, descend into a squat, while at the same time bending your elbows and curling your forearms to your shoulder. Inhale as you lower your arms and raise your body back to the starting position. 





Plank on Exercise Ball

With your exercise ball on the floor, place your belly on the ball and make sure you can touch the floor with both your hands and your feet. Beginning with your right leg and left arm, extend and lift your opposing arm and leg to form a straight line with your back. Repeat 5 or 10 times according to your endurance; and then do
the other arm and leg. 

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