Balance Ball With Resistance Bands: Certification Level 2 | Free Udemy Course

In this preview, you can see the types of exercises positions you will be performing while sitting on a balance ball using resistance bands. It's fun, different and highly effective, not to mention battle tested and documented.

At the end of this lecture, you will have learned that your nose is designed to help you breathe safely, efficiently, and properly. You will learn the basics of sitting on a balance ball performing dynamic tension breathing, a deep explanation and advanced benefits of nasal breathing. 

Breathe in through the nose and out through the nose. The opposite is true when you breathe out through your nose.

When performing these breathing exercises, you must be conscious of proper body alignment and correct posture.

You will be viewing an actual lesson plan from the early lessons and an actual lesson plan from the latest lessons

This introduction of your instructor Allen will demonstrate how conditioning with sitting on a balance ball using dynamic tension bodybuilding and breathing with resistance bands can improve your life.

Here you can see an overview of the course. Your course includes 24 Total Daily Video Lesson Plans With Lectures, Assignments, Quizzes, and Research With 24-On Demand Videos.

(24 video lectures, 9 activity assignments, 5 quizzes, 12 basic course video lessons and 12 advanced course video lessons)

In this course, you will be performing many of the exact movements and exercises that 15 amateur and professional athletes and 15 of my high school students did to become champions. You may also benefit physically and emotionally the way others have upon completion of this course.

What you get, who this course is for and requirements

We will cover the 7 signs of overexertion

The breathing muscle is the diaphragm, which should rise and fall with each breath, producing a belly movement. This movement massages the stomach and vital organs of digestion, promoting good elimination, another way to remove toxins from the body. This type of breathing also stimulates the vagus nerve, a cranial nerve that starts in the brain stem and extends down below the head to the neck, chest and abdomen, where it contributes to the innervation of the organs of the body. Besides output to the various organs in the body, the vagus nerve conveys sensory information about the state of the body’s organs to the central nervous system.

In this assignment, you will practice breathing in through the nose and out through the nose 49 times while sitting on your balance ball.

Then, repeat breathing in and out 49 times using nasal breathing of in through your nose and out through your nose.

That 49 breaths in and out through your nose is 1 set.

Perform 3 sets in the morning first thing as you wake up, repeat again before lunch, repeat once more before dinner and finally before bedtime.

This will take less than 5 minutes a day and you can certainly repeat the 49 breaths in and out through your nose more than what we have listed above. There is no limit and no harm to doing this many times a day.

Stress is the physical result of fear and anxiety. Anxiety is the outcome of stress.

Signs of stress are an increased heart rate and muscle tension.

Tension many times starts at the head and shoulders.

Studies have shown the more you try to make stress go away, the more we fuel its fire.

Focus on one area of your body feeling tense, such as your shoulders and neck region.

Learn to tighten and relax your facial and neck areas combining nasal breathing to give you a feeling of overall joy

When performing these breathing exercises, you must be conscious of proper body alignment and posture. As an example:

Sit up tall on your balance ball with your tailbone touching the back of the chair.

1. Imagine a pole running through the top of your head, down the back of your neck, all the way down through your spine and exiting your butt.

2. You won’t be able to rock forward or backwards or rock side to side.

You will learn how to nasal breathe- go through these steps and you will understand:

*The opposite is true when you breathe out through your nose.

*Contract your lower abdomen as you breathe out through your nose.

*Breathe out and your lower abdomen contracts inwards.

*You are forcing air back out through your nose

There are 3 questions relating to sitting in a chair with proper body alignment

We talk about Dynamic tension is an exercise system popularised by Charles Atlas, who used this method to craft his He-Man physique. Legend has it that one day Atlas watched a tiger stretching in the zoo and asked himself, “How does this tiger keep in such peak physical condition?” The absence of any dumb-bells or bar-bells led the young Atlas to conclude that lions and tigers became strong by pitting muscle against muscle. This course uses many of the same principles, plus dynamic tension breathing.

Your Nose Is Designed To Help You Breathe Safely

You will learn how to calculate your resting heart rate by counting how many times your heart beats per minute when you are at rest, such as first thing in the morning. Then, you will learn to calculate your heart rates.

Target heart rate is somewhere between overexerting
yourself and not working hard enough.

Definition: “how fast your heart rate should
beat during exercise.

Take constant of 220 and minus your age of 40 and
you get 180 as your maximum heart rate.

As you can tell from this chart, for various types of
training, there are corresponding percentages of
maximum heart rates.

For example, for a 60 year old, to work the “fat burning”
zone, you should train at 50% of your maximum heart rate
which is 80.

Example: 220 is the constant minus your age of 60 = 160.
Take 160 as your maximum heart rate for a 60 year old and thats
80 beats per minute. Ex: 220 - 60 = 160. Take 50% of 160 and that’s 80
beats per minute. The older you are, lower the training heart rate.

You will need to know the "Constant" training without oxygen and where to take your pulse

Watch the 5 daily warm movements explained and demonstrated

In this companion video to the PDF print outs and video lectures, you will see exactly how to perform each of the 12 exercise positions.

In this companion video to the PDF print outs and video lectures, you will see exactly how to perform each of the 12 exercise positions.

In this companion video to the PDF print outs and video lectures, you will see exactly how to perform each of the 12 exercise positions.

In this companion video to the PDF print outs and video lectures, you will see exactly how to perform each of the 12 exercise positions.

In this companion video to the PDF print outs and video lectures, you will see exactly how to perform each of the 12 exercise positions.

In this companion video to the PDF print outs and video lectures, you will see exactly how to perform each of the 12 exercise positions.

In this companion video to the PDF print outs and video lectures, you will see exactly how to perform each of the 12 exercise positions.

In this companion video to the PDF print outs and video lectures, you will see exactly how to perform each of the 12 exercise positions.

In this companion video to the PDF print outs and video lectures, you will see exactly how to perform each of the 12 exercise positions.

In this companion video to the PDF print outs and video lectures, you will see exactly how to perform each of the 12 exercise positions.

In this companion video to the PDF print outs and video lectures, you will see exactly how to perform each of the 12 exercise positions.

In this companion video to the PDF print outs and video lectures, you will see exactly how to perform each of the 12 exercise positions.

In this basic course week 1 and 2, there are 12 lesson plans, beginning with 5 reps and 1 set, up to 20 reps and 2 sets. Some days we use resistance bands and some days we do not. We will literally do the workout together. You show up and I will do the rest for you.

Actual video lesson from your PDF print outs

Actual video lesson from your PDF print outs

Actual video lesson from your PDF print outs

Actual video lesson from your PDF print outs

Actual video lesson from your PDF print outs

Actual video lesson from your PDF print outs

Actual video lesson from your PDF print outs

Actual video lesson from your PDF print outs

Actual video lesson from your PDF print outs

Actual video lesson from your PDF print outs

Actual video lesson from your PDF print outs

In this advanced course week 3 and 4, there are 12 lesson plans, beginning with 5 reps and 1 set, up to 20 reps and 5 sets. When you have completed the 24th lesson plan, your new body could very well sparkle from the benefit you are giving it. Some days we use resistance bands and some days we do not. We will literally do the workout together. You show up and I will do the rest for you. Be prepared....the 24th and final lesson plan has you performing 20 reps of each of the 12 exercise positions, with 5 sets. The speed of movement is 1/2 second breathe in through your nose while expanding your abs and 1/2 second breathe out through your nose while contracting your abs.

Actual video lesson from your PDF print outs

Actual video lesson from your PDF print outs

Actual video lesson from your PDF print outs

Actual video lesson from your PDF print outs

Actual video lesson from your PDF print outs

Actual video lesson from your PDF print outs

Actual video lesson from your PDF print outs

Actual video lesson from your PDF print outs

Actual video lesson from your PDF print outs

Actual video lesson from your PDF print outs

Actual video lesson from your PDF print outs