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Core stability 6

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Core stability 6

  1. 1. CORE STABILITY - 6 FitBall Roll 4 X 1'30" Distesi sulla fitball, braccia a croce rotolare a dx e a sx con le scapole, stabilizzando il bacino. Ginocchia a 90°. Azione lenta. 10" recupero Stability Ball Roll Out 4 X 1'30" In ginocchio, mani parallele sulla palla, srotolarsi fino alle ascelle controllando il movimento con la forza addominale. Azione lenta. 10" recupero Swimming Ball 4 X 1'30" Addominali sulla palla, braccia avant portare le braccia indietro facendo contemporaneamente una flessione in alto con i lombi. Azione lenta 10" recupero Jakcnife Lateral 4 X 1' Riporto laterale delle ginocchia unite. Alternare. Azione medio-lenta. 30" recupero Side Ball 4 X 1' Fianco sulla palla, piedi a contrasto con parete formare un arco laterale. Azione lenta. 10" recupero
  2. 2. Roller Ball 4 x 2' Fronte alla palla, glutei a terra, talloni sulla palla, palmi della mani dietro, rotola/srotola avanti/insietro sulla palla. Azione lenta. 30" recupero Plyometric Squat Jump 4 x 1' Partenza da terra, spinta e salita su panca a piedi uniti. Spinta e discesa. Azione medio-lenta. 30" recupero Plyometric Step 4 x 1' Partenza dalla panca, gamba dx stabile, discedere la sx a terra, flettendo il ginocchio, richiamare in alto la sx senza appoggio. Alternare. Azione lenta. 30" recupero One Legged Plyometric Squat 4 x 1' Posizione raccolta, mani a terra, punta del piede posteriore su pedana, gamba anteriore a 90° in posizione raccolta, balzo in alto mantenendo la punta del piede posteriore sulla pedana. Alternare. Azione media. 30" recupero Box Jump 4 x 1' Piedi paralleli, slancio con salto su pedana 30 cm. Azione media. 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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