A complete program for muscles and bones
This month we're offering you a complete training program that focuses on the main muscle groups and the kinetic chains in our bodies.
By doing this program two or three times a week, through effective resistance, stability exercise and adequate full-body training, you can:
- Improve the resistance of your body and bones
- Define your arms, torso, and legs
- Stimulate muscular equilibrium
- Reinforce the link between body and mind
This kind of workout helps you stimulate the production of bone tissue, which helps to prevent the depletion caused by osteoporosis.
But for advanced stages or more specific problems, always remember to speak with your doctor before beginning any type of training, and only to work with qualified instructors.
What is your level?
As with all workouts, the intensity and duration of exercises depend on your physical condition and your level of preparation. How can you find out?
In our case, you can consider yourself:
- a beginner if it's been a long time since you've exercised, or you haven't had any type of physical activity for a fairly long time.
In this case, it's best if you perform the following exercises twice a week, for a maximum of 10 repetitions in two sets for each exercise.
- intermediate level, if you've been getting regular physical exercise for at least three months.
In that case, you can do these exercises three times a week, for a maximum of 12 repetitions in two sets for each exercise.
Here's the program:
Standing up, rest your back against the Wellness Ball™.
Bend your legs until they're parallel to the ground and then return to the starting position.
Lying on your back with your shoulders resting on the Wellness Ball™ and your arms folded close to your chest, hold the Wellness Rack, stretch out your arms, and return to the starting position.
Lie prone with your pelvis resting on the Wellness Ball, in line with your shoulders.
Extend your torso and slowly return to the starting position.
Back resting on the Wellness Ball™ on the ground, and hands behind your head.
Flex your torso forward and return to the starting position.
Standing. Bend and extend your arms together holding the Wellness Rack.