Presented by Marietta Mehanni
www.mariettamehanni.com
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:
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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 Gymsticks
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.
Professional Training
Ongoing Professional Gymstick Training is available to qualified health and fitness professionals.
Training is available in:
- Gymstick Personal Training
- Gymstick Group Cardio
- Gymstick Group Muscle Conditioning
- Gymstick Pilates
- Gymstick Aqua
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
| Client position | Action |
| Standing upright in front of the ball with bands around feet and bar in front of shoulders | Start with the one foot placed on ball, roll ball back and extend hip behind body. At the same time press bar forward. Return back to starting position. |
Exercise: Cable Bicep Curl
Muscles: biceps brachii, brachialis, brachioradialis, gluteus maximus, hamstrings in the supporting leg, vastus group in raised leg, erector spinae, core muscles and hip stabilisers
| Client position | Action |
| Supine on ball with bands in hands | Begin with bands tighten around hands and flex elbows bringing hands up towards shoulders. Return back to starting position |
Progressions
- Bring feet together
- Lift one foot off floor
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 Pushdown
Muscles: Triceps, gluteus maximus, hamstrings, erector spinae, hip & shoulder stabilisers and core muscles
| Client position | Action |
| Supine on ball with bar in hands | Begin with hands above chest, elbows pressed into torso. Press bar down towards thighs. Return back to starting position. |
Progressions
- Bring feet together
- Lift one foot off floor
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
| Client position | Action |
| Supine on the ball with both bands around one foot | Begin with foot lifted off the floor and extend knee. Return back to starting position |
Supine Bench Press
Muscles: pec major, anterior deltoid, triceps, gluteus maximus, hamstrings, erector spinae, core muscles and hip & shoulder stabilisers
| Client position | Action |
| Supine on ball with head supported and hips lifted, feet shoulder width apart. Bar in hands | Starting with elbows extended, lower Gymstick to chest and return to starting position |
Progressions
- Same position with feet together
- Same position with one foot off floor
Abdominal Curl
Muscles: rectus abdomius, internal and external obliques, core muscles, hip stabilisers, quadriceps in raised leg, hamstrings in supporting leg
| Client position | Action |
| Inclined on the ball with bar held across chest with arms crossed over | Begin with torso in a reclined position. Flex spine, curling body off ball. Return back to starting position. |
Progressions
- Same position with feet together
- Same position with one foot off the floor
Exercise: Seated Cable Flyes
Muscles: pec major, biceps brachii, brachalis, brachioradialis, rectus abdominus, internal and external obliques, hamstrings, hip & shoulder stabilisers and core muscles
| Client position | Action |
| Seated on ball with feet shoulder width apart. Bands in hands | Starting with elbows flexed at 45ï‚° at chest level, press hands forward until elbows are fully extended. Return back to starting position |
Progressions
- Bring feet together
- Lift one foot off floor
Exercise: Inclined Cable Bicep Curl with Abdominal Curl
Muscles: Biceps, rectus abdominus, internal and external obliques and core muscles
Assisted Exercise
| Client position | Action |
| Supine over ball with bands in hands | Flex elbows bringing hands up towards shoulders while flexing the spine, lifting the shoulders up off the ball. Return back to starting position |
Progressions
- Bring feet together
- Lift one foot off floor
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
| Client position | Action |
| Seated on ball with feet shoulder width apart. Both bands in one hand | Starting with one elbow flexed at at 45ï‚°at chest level, press hand forward until elbows are fully extended. Return back to starting position |
Progressions
- Bring feet together
- Lift one foot off floor
Exercise: Seated One Arm Rows
Muscles: rhomboids, posterior deltoid, biceps brachii, brachalis, brachioradialis, erector spinae, hip & shoulder stabilisers, quadriceps and core muscles
| Client position | Action |
| Seated on ball with feet shoulder width apart. Hold bar in a vertical position with one hand | Starting with elbow fully extended, pull bar towards torso. Return back to starting position. |
Progressions
- Bring feet together
- Lift one foot off floor
Exercise: Lat Pulldown
Muscles: 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
| Client position | Action |
| Prone over ball with bar in hands | Starting with arms extended above head, pull bar towards chest. Return back to starting position. |
Progressions
- Bring feet together
- Lift one foot off floor
Exercise: Prone Cable Kickback
Muscles: Triceps, erector spinae, gluteus maximus, tibialis anterior, vastus group and core muscles
| Client position | Action |
| Prone over ball with bands in hands | Begin with hands in front of shoulders, elbows pressed into torso. Pull the bands back towards thighs. Return back to starting position. |
Progressions
- Same position with feet together
- Lift one foot off floor
Hamstring Cable Roll Away
Muscles: hamstrings, rectus abdominis, tibialis anterior, gastrocnemius and core muscles
| Client position | Action |
| Lying on the floor with feet on top of the ball and bands around feet | Starting with knees flexed, lift hips and fully extend knees. Return back to starting position |
Progressions
- Perform with one foot off the ball.
Prone Cable Adduction
Muscles: hip adductors, gluteus maximus, hip & shoulder stabilisers, anterior and posterior deltoid (on opposite shoulders) and core muscles
| Client position | Action |
| Prone over ball with hands on floor and both bands around one foot | Start with feet together and lifted. Adbuct and adduct leg to the side. |
Prone Plank Roll Away
Muscles: gluteus maximus, vastus group, erector spinae, hip & shoulder stabilisers, anterior deltoid, triceps, and core muscles
| Client position | Action |
| Prone with feet on ball. Bands around feet and hands on floor | Begin with feet on ball and hands placed on floor under shoulders. Extend knees and hips, rolling ball back. Return back to starting position. |
Progressions
- Begin with one leg on the ball and hands placed on floor under shoulders. Other leg hanging under hips with knee flexed. Extend knee and hips of leg on the ball, rolling ball back.
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
| Client position | Action |
| Prone with feet on ball. Bands around feet and hands on floor | Begin with feet on ball and hands placed on floor under shoulders. Flex knees, and draw knees up towards one shoulder. Return back to starting position and repeat on opposite side |
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