8 exercises with massage balls for recovery after workouts
Sport And Fitness / / December 19, 2019
In any training plan there for days or even weeks to recover. And this is not just a vacation, these days it is desirable to arrange a training session to help the tired body. Today we offer to your attention one of the variants of the Equinox team!
According to Director of Equinox Fitness Training Institute Matthew Behrens (Matthew N. Berenc), 2016 will be a year of recovery, and high-intensity exerciseThat were so fashionable in recent years, recede into the background. This is very good, as always complimentary beast mode leads to loss of strength and injury and quieter workout will be superfluous.
As we have said, the recovery does not mean that you have to lie on the couch, gradually acquiring its shape. You simply switch to other types of training, which help your body recover faster after exercise.
special balls are used in this exercise, which is great cope with massage tired muscles.
Exercise 1
Snuggling against the wall, place the massage ball between the spine on both sides of the blades. Start gently bend and unbend your knees to the balls were rolled along the thoracic spine (upper and middle back) up and down.
Exercise 2
With his back to the wall, place the massage ball between the spine on both sides of the blades. Hug her arms and shoulders start to rotate while flexing your knees so that the balls were rolled up and down and around the diamond-shaped back muscles (the muscles of the upper back).
Exercise 3
Lie on the floor and put it under the balls each buttock. Feet should be together, knees open. Thighs start to rotate, drawing eight and thus moving balls across the surface of the buttocks.
Exercise 4
Lie on your right side and lean on the right forearm. The right leg should be stretched, the left - bent at the knee, the foot rests on the floor. Place the balls under the tensor fasciae latae right thigh (small muscle of the upper outer thigh). Now you need to slightly bend your right leg and move the ball up and down this muscle. Then repeat the same with the other leg.
Exercise 5
Sit on the floor, right knee bent, thigh lying on the floor, left leg straight. Relying on his right hand, place the ball under his right thigh in the area of the iliac-tibial tract. Begin to roll them up and down, massaging the muscles and trying to make sure that the right foot was in constant contact with the floor. To increase pressure can push the left hand to the inner surface thigh. Then repeat on the other leg.
Exercise 6
Lie on the floor and place the massage ball under each arm just above the shoulder blades. Lift the hips and your arms so that your body has become like the letter T. Start moving the shoulders from side to side.
Exercise 7
Lie on the floor and place the balls under every arm as near as possible to the neck (upper trapezius muscles). Hands pull behind your head, palms up, bend your legs at the knees, lift the hips. In this position, take a few breaths, and then use the legs start to wobble from side to side, thus laminating the balls of the trapezius muscle.
Exercise 8
Lie on the floor and place the ball under the middle part backNext to the eighth thoracic vertebra. Relax your hands behind your head, take a deep breath and stay in this position by continuing to breathe slowly.
I have a massage ball Blackroll, as in the picture, and I periodically do the first, second and the last exercise. But after watching this video, I will definitely buy a second! You have no idea how this exercise is relaxing and helps to cope with delayed onset muscle soreness.