How to Perform Exercises with Spheric

I’ll explain how to perform exercises of a new discipline: the spheric. It is an activity that you do with a ball. The use of this ball helps to keep the body in proper position, to increase the muscle work to maintain balance and to perform a self-massage.

1.) The discipline of spheric is divided into several phases. Start with the air phase. This is the warm-up phase. Keep the ball in hand and run circles with the arms alternating the ball from one hand to another. Open and close your legs and arms at the same time keeping the ball in hand. Run finally twisting of the torso and accompanies with the movement of your arms moving the ball left and right.

2.) Perform exercises of the metal phase. Parts standing, keep the ball in hand and always brought to his knees, ball between your knees and down to earth, stretches out his arms with the ball in hand. Rise up and background but on a side, rolled on the other side, the ball between your ankles. Step to the fire. Run throws the ball at the top, right, left, and forward, always run exchanges and transitions from one hand to the other.

3.) Try the ground phase, you run into the supine position. Raise your legs and apart, keep them taut and do pass the ball from one hand to the other behind your legs. You’re always on her back and perform a scissor kick. Legs stretched upward, alternately portal back and forth and do pass the ball between his legs. Conclude with the water phase. And the phase of relaxation. Lie down and you roll the ball on the body for a self-massage …