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Core Stability - 10 - Equilibrio-Tono muscolare

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Core Stability - 10 - Equilibrio-Tono muscolare

  1. 1. 04 Tono Muscolare, Equilibrio 8 esercizi - Tappeto/FitBall/MedBall - ca 15' ESERCIZI DI LEGGERA INTENSITA’ Ice Skaters 10 per gamba In equilibrio su una gamba, l’altra in avanti rotearla di 180°. Alternare. Azione lenta. 10" recupero Single Leg Dead Lift 10 per gamba In equilibrio su una gamba, portare la mano lato opposto a terra, e tornare in piedi. Alternare. Azione lenta. 10" recupero Single Leg Overhead Pass 10 per mano Piedi in linea, passare la palla (3 Kg) in alto all’altra mano Alternare. Azione lentissima. 10" recupero Single Leg Side Head Nods 10 (torsioni - cambio arto) Su gamba singola piede anteriore sollevato da terra roteare la testa a dx e sx, a fine corsa in alto e basso mantenendo l’equilibrio Azione lenta. 10" recupero Kneeling Superman 5 In Plank, partenza carponi alternare in alto braccia e gamba opposti. Alternare. Azione lentissima. 10" recupero
  2. 2. Physioball Superman 1' In contrazione core, mantenere l’equilibrio sulla palla 30" recupero Alternatic Rotational Lunge 10 (per gamba) In piedi, mani unite braccia parallele, affondo a terra con una gamba. All’arrivo roteare le braccia tese sx-dx di 180°. Azione media. 10" recupero Agility Dot’s 10 in ogni direzione Con una sola gamba, unire a terra i quattro vertici di una Z. Escursione 20-40 cm. Azione media. 10" recupero

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