A blog by Candace M. Foxx Retired WNBF Pro Fit Body and Pro Figure Competitor, Female Personal Trainer, NASM FNS and MMA Specialst, Competition Prep Coach, IFBB USA Certified Bodybuilding Judge and Promoter, and Creator of the Clash at the Border Bodybuilding Show.
Showing posts with label balance exercise. Show all posts
Showing posts with label balance exercise. Show all posts
Barbell Curl is the standard exercise for building strength and mass in the biceps. Adding a bosu makes it also include core and balance strengthening. It also helps avoid using your upper body to lift the weight making the exercise a lot more difficult than the standard. Make sure to keep your core tight as you balance on the bosu and lift the barbell up and down.
Swiss Ball One Arm Preacher Curl
One arm preacher curls is great to target the brachialis, which is the lower part of your bicep. However, adding a Swiss ball will make the exercise more difficult and add some core stabilization which will burn more calories. Make sure when executing this exercise you keep your core tight at all times so that you don't lose control of the ball. Place one of your arms on the ball with the back of the arm against the Swiss ball with dumbbell. Use the other arm as support or place around the front of the Swiss ball. Slowly, lower your arm with the dumbbell to about 90 degrees and curl it back to starting position. You don't want to go beyond this because you can hyper extend your shoulder which can lead to future injury. Repeat on the other arm.
Swiss Ball Dumbbell Lateral Side Curls
Great way to train the long head of the biceps with stabilization. Sit on the Swiss ball and keep your core engaged at all times. Grab your dumbbells and place your arms outside of your thighs with hands facing up. Lift the dumbbells up towards your the side of your shoulders and slowly bring them back to starting position.
A balance variation of the standard wood chop exercise. Stand on one leg and shift your weight on that leg. Tighten up your core as you lift the other leg up. The leg you are standing on bring the dumbbell to the side of the thigh and lift the weight up in an angle above the opposite shoulder. Repeat on the other leg.
A more difficult variation from the regular Swiss ball leg curl. It mostly targets your hamstring, glute and core. Make sure to keep you core engaged when you lift your body up from the floor. Lift one leg up to the sky and keep the other leg on the ball. Bring the ball towards your glute and then push it back away. Repeat on the next leg.
A different variation from the standard barbell chest press. This exercise incorporates more core stabilization. Make sure to tighten up your core before you lift the bar off the hooks. The Swiss ball makes it harder to execute, so slowly bring the Bar towards your chest and when you push it back up.
