|The Gymstick Swiss Ball Sensation|
Presented by Marietta Mehanni
The Swiss Ball
The Swiss Ball has been a tool synonymous with balance, stability and strength training for the past 12 years in the Australian fitness industry. An extensive background in rehabilitation especially within physiotherapy circles, the Swiss Ball has gain respect and value as a tool that no fitness trainer should be without.
So popular, the Swiss Ball is now found in offices, homes and every fitness club in the country. With it’s popularity, the diversity of exercises and uses on the ball has been truly remarkable. Who would have ever thought what could be achieved with a latex ball of air!!
Now with the use of weights, the ball is used as an effective tool for sports conditioning and heighten proprioception training. One of the challenges of using barbells and dumbbells on the ball is the is an increase risk of injury. There have been several cases of weights being dropped and balls bursting that have brought attention to hazardous potential of using weights on the ball.
Enter the Gymstick
Gymstick was invented in Finland by a team of fitness and health professionals from the Finnish Institute of Sport with the aim of providing a comprehensive strength and conditioning tool for the whole body. Its versatility, effectiveness and ability to meet the exercise needs of everybody has seen it grow to now being used in over 30 countries around the world.
Gymstick is used around the world by:
Benefits of using Gymstick
Gymstick’s key function is for total body resistance training with hundds of movements replicating free weight exercises. However unlike free weights that provide force in a downward direction along the line of gravity, Gymstick provides resistance in virtually any desired direction, in any body position. This enables you to, for example, recreate natural sports specific movements.
Gymstick also has attachment points to either side of the body's centre of gravity which means the more the bands are stretched, the greater the challenge on the body musculature to maintain a stable trunk position. This ensures the body's core is effectively 'switched on' during even the most basic exercises. The instability created by this lever arch also forces a greater improvement in joint strength and stability over free weights.
Gymstick – simply effective
To complete a movement effectively with the Gymstick it forces you to maintain more eccentric control, which acts to increase pre loading for a more effective concentric muscle action and assists in maintaining tendon integrity, and a reduced risk of injury.
Gymstick can be used individually, in pairs or combined with other equipment such as a swiss ball or foam rollers. It can used in low level applications such as rehabilitation & proprioception, mid level resistance training and high level applications such as power, overloading and plyometric exercises. The number and type of exercises that you can be perform with a Gymstick is only limited to your imagination.
Choosing the correct Gymstick is easy. It’s available in 5 different resistance levels so it can be used with any age or fitness level. The resistance levels are colour coded for convenience:
Green = Light 1 – 10 kg
Blue = Medium 1 – 15 kg
Black = Strong 1 – 20 kg
Silver = Extra Strong 1 – 25 kg
Gold = Super Strong 1 – 30 kg
Gymsticks are available in two models – the original Gymstick and the telescopic Gymstick. The original is the best option for fitness centres/studios or at home. The telescopic Gymstick is the ideal choice for ultimate portability and travelling as it folds down to just 72 cm and fits into a large suitcase or sports bag.
A free workout DVD and poster is included with every Gymstick along with free online training.
Ongoing Professional Gymstick Training is available to qualified health and fitness professionals.
Training is available in:
For details please contact Gymstick USA for details.
Hip Extension with Shoulder Press
Muscles: deltoids, pec major, triceps, gluteus maximus, vastus group, erector spinae, core muscles, hip and shoulder stabilisers
Exercise: Cable Bicep CurlMuscles: biceps brachii, brachialis, brachioradialis, gluteus maximus, hamstrings in the supporting leg, vastus group in raised leg, erector spinae, core muscles and hip stabilisers
Note: The added the dimension of the resistance of the bands changes the dynamics of the muscles used to stabilise the body e.g. increasing resistance will diminish the use of the hamstrings (and increase the requirement on gluteus maximus to compensate) and introduce a contraction in the vastus group in order to stop you rolling forwards
Exercise: Supine Tricep PushdownMuscles: Triceps, gluteus maximus, hamstrings, erector spinae, hip & shoulder stabilisers and core muscles
Exercise: Supine Duel Cable Leg Extension
Muscles: vastus group in raised leg, glutus maximus and hamstrings in supporting leg, erector spinae, hip stabilisers and core muscles
Supine Bench Press
Muscles: pec major, anterior deltoid, triceps, gluteus maximus, hamstrings, erector spinae, core muscles and hip & shoulder stabilisers
Muscles: rectus abdomius, internal and external obliques, core muscles, hip stabilisers, quadriceps in raised leg, hamstrings in supporting leg
Exercise: Seated Cable Flyes
Muscles: pec major, biceps brachii, brachalis, brachioradialis, rectus abdominus, internal and external obliques, hamstrings, hip & shoulder stabilisers and core muscles
Exercise: Inclined Cable Bicep Curl with Abdominal Curl
Muscles: Biceps, rectus abdominus, internal and external obliques and core muscles
Exercise: Seated One Arm Cable Flyes
Muscles: pec major, biceps brachii, brachalis, brachioradialis, rectus abdominus, internal and external obliques, erector spinae, hamstrings, hip & shoulder stabilisers and core muscles
Exercise: Seated One Arm Rows
Muscles: rhomboids, posterior deltoid, biceps brachii, brachalis, brachioradialis, erector spinae, hip & shoulder stabilisers, quadriceps and core muscles
Exercise: Lat PulldownMuscles: latissimus dorsi, biceps brachii, brachalis, brachioradialis, erector spinae, gluteus maximus and hamstrings in raised leg, tibialis anterior and vastus group in the stabilising leg, hip & shoulder stabilisers and core muscles
Exercise: Prone Cable Kickback
Muscles: Triceps, erector spinae, gluteus maximus, tibialis anterior, vastus group and core muscles
Hamstring Cable Roll Away
Muscles: hamstrings, rectus abdominis, tibialis anterior, gastrocnemius and core muscles
Prone Cable Adduction
Muscles: hip adductors, gluteus maximus, hip & shoulder stabilisers, anterior and posterior deltoid (on opposite shoulders) and core muscles
Prone Plank Roll Away
Muscles: gluteus maximus, vastus group, erector spinae, hip & shoulder stabilisers, anterior deltoid, triceps, and core muscles
Prone Abdominal Twist
Muscles: gluteus maximus, internal and external obliques, vastus group, erector spinae, gluteus medius & minimus and hip adductors (on opposite legs), hip & shoulder stabilisers, anterior deltoid, triceps, and core muscles