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Core stability 5

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Core stability 5

  1. 1. CORE STABILITY - 5 Suspension 4 X 1' Distesi, braccia e lombi a terra, sollevare le gambe con i talloni 15 cm da terra. Azione lenta. Tenere la posizione 10" recupero Scissors 4 X 1' Distesi, braccia e lombi a terra, sollevare le gambe con i talloni 15 cm da terra e alternare il movimento laterale a forbice. Azione lenta. 10" recupero Balance 4 X 1' Da distesi, braccia distese, ginocchia flesse talloni a terra, alzare le gambe unite a superare i 90° di angolo. Azione molto lenta 10" recupero Spider Plank 4 X 30" Supini, braccia tese, mentre il ginocchio dx avanza in avanti verso il gomito si effettua una flessione con le braccia. Alternare. Azione media. 30" recupero Side Plank 4 X 30" In appoggio laterale sul gomito dx, piedi paralleli, alzare quello superiore a formare un angolo di 45°. Azione medio-lenta. Alternare. 30" recupero
  2. 2. Gluteal Bridge 4 x 1' Ponte spalle a terra sollevando lombi, glutei e gambe con in appoggio solo la pianta del piede. Posizione statica. 30" recupero Oblique Crunch 4 x 1' Lombi a terra, gamba dx accavallata, gomito sx al ginocchio dx. La mano sx tiene un manubrio di 2 kg. Azione lenta. Alterare per serie 30" recupero Lying Windscreen Wipers 4 x 1' Lombi a terra, braccia a croce, gambe a 90° ginocchia unite alternate a dx e sx. Azione lenta. 30" recupero Il Gatto 4 x 1' Posizione inginocchiata a terra, flettere i lombi verso il basso e riportarli in alto con la respirazione. 30" recupero Crunch con Fitball 4 x 1' Lombi su fitball, piante dei piedi a terra, ginocchia a 90°, addominali crunch. Azione molto lenta. 30" recupero
  3. 3. FitBall Reverse Crunch 4 x 1' Palla tra polpacci e glutei, portare le ginocchia al petto. Azione molto lenta. 30" recupero Add Obliqui Quadrato Lombare 4 x 40" Aiutarsi con tre dita nell’oscillazione del fianco a terra. Azione medio-lenta. 30" recupero Fitball Bipodalica 4 x 1' Braccia a croce, glutei e lombi in contrazione isometrica. Posizione statica. 30" recupero Fitball Monopodalica 4 x 1' Braccia a croce, glutei e lombi in contrazione isometrica, gamba dx in alto. Alternare. Posizione statica. 30" recupero Fitball Monopodalica con arto flesso 4 x 1' Braccia a croce, glutei e lombi in contrazione isometrica, gamba dx in alto in angolo 90°. Alternare. Posizione statica. 30" recupero
  4. 4. Fitball Bipodalica Dinamica 4 x 1' Braccia a croce, glutei e lombi in contrazione isometrica, portare le ginocchia indietro. Azione lenta. 30" recupero Fitball Frontale Dinamica 4 x 30" Posizione, glutei e lombi in contrazione isometrica, portare a noi la palla. Azione medio-lenta. 30" recupero Allungamento e scarico Esercizi di scarico e allungamento per dorso, spalle, lombi, gambe. 1' per esercizio.

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