I'll create one of the balls to sell, then you girls can talk about how much fun you're having with my balls
The swiss ball is probably one of the best inventions for weight training to date. The ball and the Bosu. ALL my routines that I do involve a ball and a bosu in some manor or another (I can see a joke or sexual inuendo there...)
I was not sure if you ladies would be able to use the ball, so I did not mention it as part of the dumbbell routine.
Lucie wrote:Apparentlym, there is no gain to expect on a muscular point of view, but a lot to expect on streching, and figure shaping...
The ball in fact DOES build muscle, involves your core in all areas, involves more muscles during your workout which then in effect burns more fat per workout. They are one of the best inventions ever created. Now they even have versions that have a small weight on the inside so that it wont roll away (my biggest complaint). I'll get Dar to take some pics of me and the ball and the Beginner Dumbbell Exercise book will all be ball based, just so you know.
I'm glad you discovered this on your own Lucie.. you impress me every day.
I cannot believe that your doctors or trainer says not to expect much in the way of muscle. Jesus!! I use the ball to build more muscle
, improve core stability
(which is building muscle), burn more fat and have a more intense workout
. I've used the ball for about 3 or 4 years now and I would never go back. I got to the point where I was standing on the ball with no aid. DO NOT try that one.. it took me a year of near daily training to get there. Remember baby steps.
here is one way to use the swiss ball with dumbbells.
(except use both arms at the same time)
sit on the ball and do your dumbbell curls. this requires you to be able to stabilize yourself with your core AS YOU DO THE dumbbell curls. Sitting on a bench requires a lot less effort and the focus in the arms (doing curls right?). On the ball, the focus in on your core and secondary on your arms.
another one is the swiss ball dumbbell press.
Roll out so that your shoulders are on the ball and your torso is straight until your knees bend so that you're feet are on the floor. Do your dumbbell presses as normal.
this requires you to stabilize your core in the flat position so that you don't roll away. It's kinda like doing a modified plank while you're doing your dumbbell presses. Strenghens core, chest, legs, waist etc.
and yet another is the swiss ball dumbbell press
did I mention that the swiss ball is the best thing ever invented for weight training?