LOWER BODY TRAINING Works your calves, hamstrings, glutes, hips, inner and outer thighs, and quads to improve strength and stability.
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2 17292_HOR_FuncBall_POS.qxd 8/25/04 3:13 PM Page 2 FUNCTIONAL FULL BODY TRAINING Incorporates multiple muscle groups across multiple joints, with an emphasis on replicating daily movements to improve strength, stability and coordination for everyday living. CORE BODY TRAINING Incorporates the major muscle groups in your midsection abdominals, obliques and lower back to improve strength, stability and posture. UPPER BODY TRAINING Works your chest, biceps, triceps, forearms, front and rear shoulders, and upper and mid back to improve strength and coordination. LOWER BODY TRAINING Works your calves, hamstrings, glutes, hips, inner and outer thighs, and quads to improve strength and stability. WORKOUT TIPS To avoid injury during or after any physical activity, always be sure to perform adequate warm-up and cool-down. A typical 20-minute workout includes 10 exercises, with 2 sets of repetitions. You should rest for 15 seconds between sets, and 30 seconds between exercises. Concentrate on proper breathing throughout your workout (deep breaths, in through nose and out through mouth). Maintain correct spine alignment to reduce risk of injury. Concentrate on engaging core muscles during entire exercise.
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21 17292_HOR_FuncBall_POS.qxd 8/25/04 3:16 PM Page 21 oblique crunch Helps eliminate love handles while strengthening your overall core. CORE BODY TRAINING SET-UP - Remove seat - Adjust leg hold down pads to a comfortable position WORKOUT 1. Position body sideways on the ball with legs crossed and feet underneath leg hold down pads 2. Pull body up using obliques (side muscles) HINT 1: For added resistance, attach one long band to one rear loop, grasp band handle with both hands, and hold against chest during exercise VersaBALL TM FX
22 17292_HOR_FuncBall_POS.qxd 8/25/04 3:16 PM Page 22 pushing Designed to mimic the feeling of pushing against or moving an unstable object. Strengthens triceps, forearms, chest and core, and increases stability. UPPER BODY TRAINING SET-UP - None WORKOUT 1. Stand at rear of the VersaBALL FX, facing it 2. Lean over and position hands in a pushup position on the ball (can be closer than shoulder width) 3. Begin to lower chest until it touches the ball VersaBALL TM FX
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