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Starke Muskeln – bewegliche Gelenke im Alter

Text: Dr. Gudrun Paul

Starke Muskeln und bewegliche Gelenke im Alter

Ein Ganzkörperworkout mit dem Redondo Ball Plus

Gerade im Alter spielt ein vielseitiges, variantenreiches und motivierendes Training bzw. Üben eine große Rolle, um am “Ball” zu bleiben und um sich fit und gesund zu erhalten.
Aspekte  wie  Körperwahrnehmung, Training  der gelenknahen Muskulatur, Verbindung von Atmung und Bewegung haben dabei grundlegende Bedeutung. Mit dem Redondo Ball Plus besteht ein Trainingsgerät, das genau diese Aspekte umsetzen kann und dabei noch weitere positive Wirkungen hat.

 

Spannende neue Übungspositionen werden möglich.

  • Der Ball eignet sich durch seine Stabilität für Übungen im Sitzen und Knien und besonders gut als dynamische Stütze.
  • Er eignet sich als Sitzunterlage für ein Beckenbodentraining.
  • Er eignet sich für Balanceübungen genauso wie für Schwung- und Kräftigungsübungen.
  • Er ist bei älteren TN beliebt, aus Sicherheitsgründen (geringe Fallhöhe gegenüber dem Sitzball).

Kleine Gerätekunde:
Der Redondo Ball Plus ist aus hochwertigem geschäumten Ruton mit einem Stöpselventil
Eigengewicht: 500 g
Durchmesser: ca. 38 cm
Belastbarkeit: ca. 150 kg
Oberflächenbeschaffenheit: soft weich und griffige Oberfläche

Aufpumpen:
Der Redondo Ball Plus ist leicht und schnell ohne Pumpe zu be- und entlüften.
Zum Belüften ist ein Strohhalm geeignet. Der Ball sollte nicht über den max. angegebenen Durchmesser aufgeblasen werden.

Die folgenden Übungen sollen motivieren und sind in zahlreichen Kursen mit älteren Menschen erprobt und durchgeführt worden.

Übung 1
Grätschstand, Ball zwischen die Beine (Unterschenkel)

Redondo Ball Plus - TOGU

Ein Ganzkörperworkout mit dem Redondo® Ball Plus

Spannungsaufbau  spüren, Verlagerung auf das rechte bzw. linke Bein.

Wirkung: Haltung spüren, Gleichgewicht.

 

Übung 2
Ausfallschritt:
Ball unter das hintere Knie legen.

Redondo Ball Plus - TOGU

Ein Ganzkörperworkout mit dem Redondo® Ball Plus

Das Bein tief absenken, dabei das Knie auf dem Ball absetzen und wieder hochdrücken,
Oberkörper bleibt aufgerichtet.

Wirkung: Kräftigung Gesäß- und Oberschenkelmuskulatur, Balance

 

Übung 3
Stand, einen Fuß auf dem Ball platzieren.

Redondo Ball Plus - TOGU

Ein Ganzkörperworkout mit dem Redondo® Ball Plus

Im Stand einen Fuß auf den Ball platzieren und damit verschiedene Bewegungen ausführen wie Vor-und Rückrollen, Fußkreisen, Ferse/Zehendruck usw.

Wirkung: Balance, aktive Fußgelenksarbeit, Feinkoordination Ferse/Ballen.

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