Caution; this is an advanced exercise. As with all balance exercises there is a slippery slope between the benefits and risks of an exercise. Although this exercise is extremely effective for all of the stabilizer muscles used in a squat is it dangerous, please use extreme caution. When adding more weight doesn't seem to be having much impact to your gains, you can always decrease stability for a more difficult workout.
Getting started.
*Be sure you are competent in free/body weight squatting. Practice on the BOSU and one leg.
*Getting on and off the ball is probably the most dangerous, have a spotter or be next to something you can hang onto.
*Make sure you are centered.
*Dismount before you are exhausted and fall.
This exercise is great for all sports that require balance and abductor, adductor strength, in particular skiing, horse back riding, and basketball.
Thursday, November 12, 2009
Wednesday, November 4, 2009
Water Skiing Workout
Water Skiing is great exercise, though it's a good idea to prepare yourself in the gym before you do it. I only get the opportunity to ski once or twice a year, however; I do prepare myself in and out of the gym.
I only average about once around the lake in actually time skied, this equates to about 4-7 minutes. The entire time behind the boat is an isometric activity, meaning the muscles are constantly contracted or engaged, mostly biceps, back, quads and core. Specifically I train isometric movements to the weeks leading up to times were I know I will be skiing. I also prepare my balance doing many of the movements on one leg and in various angles of the elbow. I do a lot of neck training which is commonly injured when a skier falls. I have seen numerous people break ribs while falling as well, bone density and resistance training are important for these reasons.
The warm-up before you ski is critical. An active total body warm-up and stretching are done for ten minutes before I ski to help prevent cramping, muscle fatigue and strains.
Interested in more sport specific conditioning contact me on my website excelfitnessct.com.
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