УПРАЖНЕНИЯ С МЕДИЦИНСКИМ МЯЧОМ СОВМЕСТНО С ПАРТНЕРОМ В ПОЛОЖЕНИИ СИДЯ

Step 1
Initial position: sitting on the floor with his back to the partner so that your shoulder blades come into contact with each other, knees bent and your knees Center continues the line of the hips, your feet fit snugly to the floor to create stability by using the legs and thighs.

One partner firmly squeezes the ball in his hands in front of him, both partners need to sit up straight, as the following exercise for the abdominals.

Step 2
Partner with the ball is rotated to the left by himself inwhile the other partner is rotated to the right of himself in contact with the ball, turning the changing position of the hands in which one hand is on top and the other from the bottom to put pressure on the ball first, and then relax your hand.

Step 3
Partner with a ball, clutching him tightly, turn to the left, while the other partner is rotated to the right and picks up the ball, and then returns to its original position.

Step 4
Partner with the ball turns to the left, while the other partner without the ball is rotated to the right to intercept the ball and continue the movement of the ball in a circle.

Advice:
• Change the direction of travel for a balanced workout major muscles.
• Keep your footing toensure stability and continue the exercise for the abdominals, performing them with a straight back, to maximize the range of motion for the turns.

ВЫПОЛНЕНИЕ УПРАЖНЕНИЙ НА СПИНЕ
Step 1
Initial position: Lie on your back with knees bent, feet firmly on the floor, hands behind his head. Train your abs and strain the spine, for this you need to straighten your shoulders back and drop them down. Then slowly lift both legs off the floor and take a vertical position at an angle (90-degree angle from the hips). It should be slightly bend your knees at an angle of 90 degrees, and then relax your feet.

Step 2
Breathe out, and then do the following motion:
1. Bend the right knee toward chest (given that the knee will change its angle).
2. Straighten your left leg, keeping the floor.
3. Train your abdominal muscles, this should raise the left shoulder off the floor and slowly make a turn, touching the left elbow to right knee.

Step 3
Continue to perform the same movement, but withthe other knee. Hold this position for a second or two, then slowly return to starting position and repeat the movement in the opposite direction. Do as much exercise as you see fit, as long as there was no harm to your health.

Advice:
• Perform this exercise at a slow pace, controlling the movement.
• Do not strongly pull your knees to your head - you just need to keep your hands on your head, keeping the spine stress.
• During the spin exercise should be pressed to polu.Vot you a sourceWhere you will find the justification of such technology this exercise.
• Move your body needs, but hip.