Main Muscles Affected
- Legs
- Buttocks
- Arm
- Shoulders
Workout difficulty
Very easy
Improving circulation, strengthening and preserving the joints, are factors not to be overlooked during life or fitness sessions, especially with advancing age. This video shows a series of light movements, explained step by step, aimed at more mature subjects, useful for improving circulation and strengthening the joints. To carry out this workout you need to have a chair and a tennis ball. The workout takes place on the chair and therefore is also suitable for people who struggle to lie down or get up from a mat placed on the ground.
NOTE:
- Equipment: chair, tennis ball
- 10 exercises (1 round)
- 30 "work 10" break
- From 40 "to 60" of rest between one round and the next
- Perform 2/3 rounds every other day
EXERCISES:
- 10 CIRCONDUCTION WITH THE BALL UNDER THE RIGHT FOOT
- 10 CIRCONDUCTIONS WITH THE BALL UNDER THE LEFT FOOT
- 10 SLIDES FORWARD AND BACK WITH THE BALL UNDER THE RIGHT FOOT
- 10 SLIDES FORWARD AND BACK WITH THE BALL UNDER THE LEFT FOOT
- 10 FLEX-EXTENSIONS OF THE LEGS WITH THE BALL BETWEEN THE FEET
- 10 CONTROLLED INTERNAL AND EXTERNAL ROTATION OF THE FOREARM WITH ARM FLEXED AT 90 DEGREES
- 10 CONTROLLED INTERNAL AND EXTERNAL ROTATION OF THE FOREARM WITH ARM FLEXED AT 90 DEGREES
- 10 CIRCONDITION OF THE BALL UNDER THE PALM OF THE HAND WITH CHANGE OF ROTATION
- 10 CIRCONDITION OF THE BALL UNDER THE PALM OF THE HAND WITH CHANGE OF ROTATION
- 10 CONTROLLED LAUNCHES OF THE BALL FROM ONE HAND TO THE OTHER
- 10 STEPS CONTROLLED BALL FORWARD BETWEEN RIGHT AND LEFT HAND
- 10 STEPS CONTROLLED BALL BEHIND THE BACK BETWEEN THE RIGHT AND LEFT HAND
- 10 FRONT LIFTS COMBINED WITH ARM FLEX-EXTENSION
- 10 FRONT LIFTS COMBINED WITH ARM FLEX-EXTENSION
- 10 SMALL ALTERNATE HIGH LIFTS OF THE FEET WITH BALL BETWEEN AND KNEES.
