If you do not have a fitball at home, then you should definitely buy it. After a while, all members of your family will fight for it. After all, even sitting at the TV, you can put your feet on the ball, and you will feel lightness after a hard day’s work. But the main mission of the fitball is to help in losing weight, because doing effective exercises on the ball is simple and fun.
What is fitball?
Invented this unique sports equipment in Switzerland in 1960. Initially fitball was used for medical purposes. Experts have noted that classes on the ball are safe and effective. But later, fitness trainers began to use fitball in combination with other effective exercise equipment to diversify training. Later, special exercises were developed for all muscle groups to practice on the ball. Today fitball for weight loss is used not only by women, but also by men, fitball for children and children enjoys great love.
How to choose a fitball?
To exercise on the ball were effective you need to choose a gymnastic ball of the correct size. To do this, sit on the ball, straighten your back, put your hands behind your back on the ball, feet shoulder-width apart, feet should be parallel. Now ask the person next to look. Fitball suits you if there is a 90 ° angle between the body and the thighs, between the thighs and the shins, between the legs and the feet.
Fitball exercise for weight loss
Exercises on fitball can be an addition to the main program of exercises, but you can create a set of exercises and engage only with the use of the ball. Due to the fact that when performing exercises, the maximum number of muscles is included in the work, many calories are burned, which means that the fitball is effectively used in the fight against obesity.
What are useful exercises for fitball?
- Contribute to the training of the vestibular apparatus.
- Help keep balance.
- Contribute to the development of coordination of movements.
- Involve and the main muscle groups and muscle stabilizers.
- Normalized metabolic processes.
- Microdynamics of intervertebral disks improves. That helps reduce the load on the spine.
Classes with a gymnastic ball have practically no contraindications, they are suitable even for the elderly and infants. Engage on the ball can people with a large weight (up to 130 kg), those who suffered injuries, patients with varicose veins.
A set of exercises on fitball
The bridge on the fitball
You need to sit on the ball, then move forward so that the ball is under your shoulder blades. The legs should be bent at the knees, the torso should be parallel to the floor. This is the starting position. It is necessary to lower the pelvis, then straining the hips, raise it to its original position. To perform the exercise was easier, you need to keep the blades pressed tightly to the ball. No need to do hip lifting sharply, otherwise you can stretch the lower back. Above the knees, the pelvis should not be lifted either, as this can injure the spine. You can not put your feet close to the fitball, in this position on your knees will be a big load, and the effectiveness of the exercise will decrease. You can complicate the exercise, if you rely only on one leg or hold dumbbells in your hands.
Turns torso fitball
To start the exercise, you need to take the starting position of the "bridge" on the fitball. Only hands need to straighten and connect to the castle. Next you need, without changing the position of bent legs parallel to the floor, turn the torso with arms straightened left and right. It is important to keep balance. You can complicate the exercise, if you hold dumbbells in your hand.
This exercise will help not only to train the muscles, but also teach you to keep balance. On fitball you need to put your elbows, forearms in this exercise should be above the elbows, elbow joint at a right angle. The legs should be straightened and lean only on the toes. In this position, you need to strain the muscles of the straightened body, and start a small rotation.
It is important to maintain balance.
This exercise can be done the other way around. If you place your feet on the ball and rest your elbows on the floor. The body should be tight and stretched like a string, the stomach should be drawn in.
Exercises for abdominal muscles on fitball
You need to lie on the ball so that it is under your waist. The legs are shoulder-width apart, the knee joint is at a right angle, the hands are behind the head, as when performing positions on a press. You need to start doing this exercise from a shallow back bend. Next, you should strain the muscles, cut the abs and hold tension for a few seconds, then relax. Twisting data is not recommended to do with weights.
Twisting oblique abdominals on fitball
In this exercise, in order to maintain balance, you need a fulcrum. You need to sit on a fitball near the wall. To lie on the ball should be sideways, feet should rest against the wall. Hands should be put behind the head, elbows spread to the side. Next you need to raise, then lower the body. After several repetitions, lie on the other side. To complicate the exercise, you can perform it with dumbbells.
You need to lie on your back, raise your legs with slightly bent knees, fix the fitball between your legs and tilt your legs in turns to the left and right. It is important that the shoulder blades and palms do not come off the floor.
From this exercise, you can transfer the ball from foot to hand. But the ball in the initial position must be kept with your feet, this complicates the exercise. First you just need to lie down, stretch out with your whole body, then raise your legs with the fitball and at the same time pull the ball to the ball. Next, repeat the exercise in the opposite direction.
Strengthening the chest muscles on fitball
To strengthen the muscles of the chest, you can perform push-ups on two fitballs. When pushing on two fitballs, you can spread your arms, this will help increase the effectiveness of the exercise.
Exercises for the back on fitball
To perform this exercise, the legs can rest against the wall or lean on the toes of the feet. The ball should go belly. For training the lower back, arms should be crossed behind the head, for training the upper back of the arm can be folded in front of the chest. Further it is necessary to raise, then lower the body.
The fitball complex is not limited to the exercises described, it is possible to exercise imagination and adapt the exercises to combat your problem areas.
Get fitball, the ball will help you keep yourself in shape, it is useful during pregnancy. Exercises for pregnant women will help relieve tension from the waist. And after giving birth, you can practice on the ball with the baby.