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Weights on the Ball Workbook: Step-by-Step Guide with Over 350 Photos By Steve Stiefel ( Ulysses Press )
Release Date: 2004-07-09
Average Customer Rating:
List Price: $15.95
Price: $10.85
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Product Description
Weights are great for working the arms and upper body, and the exercise ball produces exceptional results in the core abs and lower body. With exercises suited for all skill levels, Weights on the Ball Workbook shows how to simultaneously use both pieces of equipment for the ultimate total-body workout.
Just sitting on a bench while performing arm curls leaves abdominals doing virtually nothing and leg muscles completely relaxed. Sit balanced on the ball while doing those same curls and a simple arm movement explodes into a total-body exercise as the mid- and lower-body stabilizer muscles are forced to work equally hard. Weights on the Ball Workbook teaches combination exercises like seated curls as well as dozens of specially designed movements that fully utilize the potential of this unique equipment tandem.
In addition to programs that are easily tailored to individual fitness levels, Weights on the Ball Workbook describes proper training methods and explains how to achieve specific goals by varying the workout and carefully monitoring the number of repetitions. Last but not least, the author shows how to have fun and enjoy a workout that produces results in half the time of a traditional workout.
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 Weights on the ball ( page-o-rama )
Supposedly, lifting weights on a balance ball (aka Swiss ball, physio ball) can improve results as you employ more small muscles to keep your balance as you work out. This book requires weights (dumbells), a physio ball, and some other equipment like ankle weights and a bench (to do dips.)
There are quite a few workouts, listed by goal (strength, fat loss, flexibility) but the book was advertised to come with a plastic comb binding to stay open and the one I received was bound as a regular book. So it won't stay open as I work out. I was rather disappointed by this.
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 Take the Routine Out of Your Routines
Add variety to your strength training routines with the skills in this guide. Basic, intermediate, and advanced directions are included for each exercise.
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A Total Resource ( lrstaples1 )
This book, though small, provides a very concise and necessary guide for anyone who wants to add variety to their strength training routines. Acquisition of these skills will eliminate the word 'routine!' There are so many options as each page includes a basic, intermediate, and advanced instruction for each exercise! Directions are simple and straight-forward and there are very few superfluous instructions. It is truly a "just the facts" guide.
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Great resource!
I like this book very much; the exercises are all great and cover a wide range. My book was not spiral-bound as one reviewer mentioned. That would have been a great bonus!
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Useful, but some caveats ( patca63 )
This is one of the best books I've seen of it's type. It is well organized and the approach is realistic. There are three general types of workouts which are mentioned in other reviews i.e. firm foundation, slim and trim and muscle bound. Under each one there are three levels of difficulty. These workouts are well thought out and the general lifting guidelines are valid.
The book also does a nice job of presenting the workouts in an easy to understand format with useful pictures and variations for many of the movements. What I see as a drawback, however, is information on how to get on and off the ball safely with weights and sufficient warnings and/or tips about potentially hazardous movements. Even so, the information that is presented is better than other books of its type that I have seen.
I have been doing a lot of the exercises on the ball and I think the concept is useful and it adds another dimension to each exercise. It also forces one to stabilize their core, which is important to have functional strength and to protect the back. On the other hand, this also increases exercise risk and the possiblity of a fall.
Many of these exercises are what you might see in any book on using dumbbells with some imaginative additions. The main difference on conventional exercises is the use of a ball instead of a bench. I would say roughly a third of the exercises are what you would see in a standard dumbbell book where a ball isn't necessary or a bench is the replacement for the ball.
One thing the book doesn't talk about is different kinds of balls with respect to punctures or leaks. My understanding is that you can get slow deflate balls in case of a puncture or leak. I understand Thera-Band makes these.
For people who want to use light weight on a ball or even resistance straps, I think it's possible to get a great workout. This approach to exercise also lends itself to circuit training, especially if adjustable dumbbells are used so the rest between sets is not too long. Using resistance straps for the exercises is also a safer option to consider.
I didn't give this book 5 full stars because of the safety stuff about getting on and off the ball. I think this is a big deal because a back, knee or other injury can be forever.
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Addiction
