Complex workouts with a yoga ball Adam Ford

Contents

Exercises Adam Ford

You want to do with fitball maximum effectively, efficiently and diversely? Then be sure to try complex workouts with exercise ball from Adam Ford. The short program from the Swiss Ball will help you work on problem areas, to improve strength and muscle endurance, develop coordination and sense of balance.

Exercises Adam Ford

Workouts with fitball from Adam Ford is a great way to improve your body and strengthen the deep abdominal muscles and back. Comprehensive exercises on the ball will increase your functional strength and flexibility, improve your posture and strengthen muscle corset. The program is ideal for both beginners and experienced student. The complex includes lessons multiple levels of difficulty, so you will be able to progress and improve your results.

Adam Ford began to practice the exercises with fitball in 1995. And in 1997 he, with great success, introduced the exercises with the ball in program for their customers. Complex Swiss Ball exercises created from which Adam himself has used in their training. He argues that the efficiency and versatility of training with fitball is unique. The trainer recommends to do with a stability ball an average of 3 – 4 hours a week to achieve quick and quality results.

Read more about the benefits of training with a fitball, see the article: exercise ball for weight loss: efficacy and characteristics.

Coach Adam Ford offers several complexes that are part of a series of lessons Swiss Ball:

Basics
Abs & Core (level 3)
Upper Body (3 levels)
Lower Body (3 levels)

All workouts are performed in a quiet pace, no extra equipment except an exercise ball. To train barefoot. Some exercises will need a wall for support. Adam Ford advises to pay special attention to the technique of performing exercises, such functional programs is particularly important. At the end of the lesson you will enjoy a nice stretch.

You can alternate these classes with each other, and can choose several for your problem areas. Move to a more complex level, when fully master the previous level. If you are already an advanced student then can combine all 3 levels in one program. All workouts (except the Basics) within a very short time: 15-20 minutes. So you can add them to your main program as an extra load.

1. Swiss Ball: Basics. Basic training for the whole body.

This 30-minute workout will help you to master basic exercises with fitball. You engage the muscles of the whole body, but mostly the work will include core muscles. The program includes 10 exercises, smoothly transitioning from one to another. You will work not only tone the body but also on the development of balance and coordination.

Review of the Basics from our subscriber, Helen:

2. Swiss Ball: Abs & Core. For belly and bark.

This complex includes three 20-minute workouts to develop the muscles of the abdomen and bark. In addition to the core muscles, you turn to the work of the deep musclesthat are not activated in conventional strength exercises. Such programs are very effective for people who want to improve posture and reduce fatigue in the back. Adam uses both dynamic and static movement. In the second phase you will need a wall for support.

Review of Abs & Core (level 1):

3. Swiss Ball: Lower Body. For hips and buttocks

But if you want to pay special attention to the lower body, pay attention to the complex Lower Body. You will not only result in muscle tone and get rid of the sagging buttocks and the thighs, but also to develop balance, flexibility, strength and endurance. The program is much more gentle to joints and ligaments than other strength training for the lower body. The first and the third phase lasts 15 minutes, the second phase is 20 minutes. In all three you will need a wall for support.

Review of Lower Body (level 1):

4. Swiss Ball: Upper Body. For the arms, shoulders, chest and back.

Complex for upper body Upper Body will help you to increase the strength of the muscles of arms, chest, shoulders and back. Part of the exercise you are guaranteed to seem new and not previously tested. At first glance, the exercise is not difficult, but you will get a great load of the target muscle. To execute lessons will also need a wall as a support, and in the second phase, even a second fitball. All three training sessions last for 15 minutes.

Opinion about the Upper Body (level 1):

Regular workout with a yoga ball will help you build a strong body, improve posture, eliminate muscle imbalances and diversify your fitness routine. After class Adam Ford you’ll look wonderful and feel fantastic!