Did you know that the fitness ball was invented by Swiss physiotherapist Susan Klein-Vogelbach in 1960? She created this Sports Equipment for the rehabilitation of people with disorders of the musculoskeletal system. Wellness gymnastics with a fitball gave amazing results, and he became famous all over the world.
No modern fitness center is complete without a Swiss ball. This is a great simulator for expectant mothers, which will help prepare for childbirth. In addition, it is widely used for home workouts. With the help of the ball, the figure becomes slim and beautiful, the muscles are strengthened, it helps to recover from injury or surgery. Next, we will talk about the fitball training scheme, how to choose a fitness ball and present a set of exercises with a video selection.
A set of exercises
This program has incorporated exercises that are relevant for weight loss. She helps to strengthen the muscles of the press, buttocks, make a beautiful posture, and the figure is elegant and flexible.
Rolling the ball with your feet
Lean on, press your legs against the fitball in the calf area, your head is even, look at the floor. Hold this position, tighten, and slowly bending your knees, pump the ball closer to you. Make sure the ball doesn't slip away. When the knees are fully bent, stay in this position for at least 5 seconds and return to the starting position. The number of repetitions is 12 times.
Side pull-ups
Lie on your side on the ball, relax the muscles of the body, feet on the floor, you can lean on a piece of furniture or a wall for stability. Hands behind the head or raised and crossed over the head. Raise your body while tensing your abdominal muscles. Hold this position for at least 3 seconds and slowly lower yourself down.
Repeat 12 times for each side.
Reverse ball kicks
Lie on your back, rest your legs on the ball and lift your buttocks. In this case, the body should be straight, only the buttocks and hips are tense. Then begin to roll the ball closer with your feet, and as it approaches, raise your torso even higher. Hold this position for a moment, and begin to straighten your legs again, rolling the ball away from you. Gradually lower your body to the floor. Repeat 12 - 16 times.
Presses from the floor
Rest your hands on the floor and your feet on the ball so that your knees are placed in its center. Watch your elbows, they should be straight. Do classic. The number of repetitions is 10 - 15 times. Shoulders are trained pectoral muscles, hands and stomach.
Strengthening the oblique abdominal muscles
Lean on the fitball with your buttocks, while your legs are bent at the knees. Gently rise and turn the torso to the side, while the abdominal muscles are tense, and the back is even. Repeat from 12 times.
Balancing on the ball
Lean your body against the fitball, feet on the floor. Try to catch the point of balance, for this, tear off the limbs and stretch. As soon as you manage to raise your hands, linger in this position for 15 to 20 seconds. Tighten the muscles of the back, abdomen, and also the legs.
After that, the ball must be rolled under the pelvis and try to maintain balance, relying on left hand and right leg. The body must be straight. Repeat the exercise with an emphasis on the right hand and left leg.
Fitball presses
Rest your palms on the ball, spread your fingers, rest your feet on the floor (beginners can additionally rest against a closet or wall). Gently lower your torso, bringing your chest as close to the fitball as possible, and sharply return. Repeat 12 - 20 times. Arms, shoulders and chest are strengthened.
Rolling the fitball with your back
Sit on a fitball, legs at shoulder level (maybe a little wider), hips parallel to the floor. Slowly move forward, moving your legs, lower your torso. The ball should roll over the back. Stop when the back and the back of the head are on the fitball. Try rolling the ball from your right to your left shoulder. Watch your lower back, it should be flat.
Lifting the ball with your feet
Lie on your back, hands on the floor, wrap your feet around the fitball so that it does not fall out. Raise your legs with the ball until your knees are aligned. Hold this position for at least 5 seconds. Repeat from 12 times. The press is strengthened and inner side hips.
Fitness with a fitball for weight loss
Complex for pregnant women
Sit on the ball, lean forward with outstretched arms. Then rise, spread your arms to the sides.
Sit on a fitball, lean forward and rest your elbows on your legs. This will relax your back.
Sit on the ball, lean on it with your hands. Make a turn in left side, put your right hand behind your left leg. Hold this position for a moment and repeat on the other side. Suitable for stretching the back muscles.
Sit on a fitball, legs resting on the floor. Then you need to straighten your left leg, leaning on the heel. Gently reach out to her right hand. Do the same for the right leg.
The exercise is performed while standing, the left leg is in front, and the right is behind, with the right hand we lean on the ball. Bend your right leg and straighten up. Repeat for the left leg.
Sit on the fitball, move your left leg to the side. Slowly stretch your left hand to the leg. Repeat for the right leg.
Stand with your legs slightly apart, rest your hands on the ball. Gently roll it back and forth, while only the arms move, the legs stand still.
Lean your pelvis on the ball, legs slightly apart. Roll it so that you lie on your back. The back is relaxed, the main load on the legs.
Sit on a fitball, put your hands on your waist. Spring on the ball back and forth, then to the right and to the left, and then in a circle.
Stand up, take the ball, stretch your arms. Squeeze it and pull it towards you, then away from you.
Perform each exercise 5-6 times.
Exercises for the back and spine
Lie on the fitball with your chest, legs rest on the floor or wall. Rest your palms on the ball, spread your elbows. Inhale and lift the body, then exhale and lower. Repeat 8 times.
Lie down chest on the ball, the body is straight. Turn your head back to see your heels - 5 times on each side.
The starting position is the same, arms along the body. Inhale and raise your torso without using your hands, exhale and lower yourself. Repeat 8 times.
I. p. the same. Inhale and stretch your arms forward, exhale, lift your body up and move your arms back. Repeat 20 times.
I. p. - on the stomach. Rest your hands and toes on the floor, bend your arms and stretch your head down, while keeping your legs on the floor. Great stretch for neck and legs.
Lie down on the ball, extend your left arm in front of you. Rise a little, bring your left hand back, and stretch your right hand up. Repeat 20 times.
Lean your knees on the floor, hold on to the fitball with your hands. Stretch forward, stretching your spine.
Choosing a fitball
In order for training to be effective, you need to choose the right sports equipment. In this case, size matters: if the ball is large, then you will slide off it and will not be able to reach the floor with your limbs (sitting, lying), and too small one constantly slips out, overloads the legs and joints.
Fitball selection methods
Sit on the ball, legs together, back straight. Your knees need to be at an angle (90°). If this is not the case, then pay attention to the degree of inflation of the ball, it should not bend much or be excessively elastic. Try to correct this indicator, if the degree is not equal to 90, then choose another ball.
Fitness balls have different diameters: from 50 to 90 cm.
There is a special table of correspondence between the height of a person and the diameter of the ball.
Choose a fitball for your height:
- up to 155 cm - 50 cm;
- from 155 to 165 - 60 cm;
- from 165 to 185 - 70 cm;
- from 185 to 200 cm - 80 cm;
- from 200 cm - 90 cm.
Each ball has Weight Limit body.
All beginners are afraid that the ball will simply explode under them during training. But this is not so, properly selected equipment will easily withstand you. Those who want to play it safe should pay attention to models marked BQR and ABS - this is a special security system that prevents an explosion if the ball is damaged.
Types of balls
- with a smooth surface - this is the most popular model;
- with horns - this is more of a children's option, also suitable for pregnant women, helps to maintain balance;
- massage (sensory) with bumps - improves blood circulation during exercise, helps fight cellulite.
Don't forget to get a hand pump.
Workout Secrets
The fitness ball is suitable for vestibular training and development movement coordination, without loading the spinal column. Great for overweight people. Gymnastics with a fitball is necessary for unloading joints, preventing varicose veins, osteochondrosis and arthritis.
Suitable for workout individual groups muscles. Its shape allows you to perform exercises in full amplitude and forces you to strain your muscles to maintain balance.
However, to increase the effectiveness of training, you must adhere to the following rules:
Pick the right ball.
Classes should be regular 3 - 5 times in seven days, the number of repetitions - from 10 to 20 times.
It is forbidden to eat 3 hours before classes and 2 hours after them. Then snack on a light protein meal: low-fat cottage cheese, fish and chicken, and low-starch vegetables. This will help you lose weight.
Effective workouts must cause fatigue and profuse sweating, otherwise they are meaningless. If not, increase the number of reps or sets.
Start each workout with a warm-up and end with a stretch.
Sweet, starchy and fatty foods are forbidden for those who want to lose weight. excess weight.
Contraindications
This sports equipment makes the motor, vestibular, visual and tactile apparatus work simultaneously. All complexes with a fitball (except for aerobic ones for weight loss) are gentle and do not exhaust the body. That's why ball gymnastics is suitable for almost everyone, regardless of age and physical condition: infants, pregnant women, the elderly and people who suffer from varicose veins.
Minimal contraindications still exist, training with a fitball is not recommended for people with severe ailments of the heart and blood vessels, intervertebral hernia and internal pathologies. But if there is a strong desire, then do exercises using a special technique, but only under the supervision of a doctor!
Classes on fitball for weight loss - much more effective method than debilitating diets. I will talk about the most effective exercises for the abdomen, sides, hips and show a video with fitball exercises. Go!
“Tanyush, I already have you like Kolobok, by God,” said the husband, catching Tatyana Ivanovna behind the “night watcher” in the form of a cream cake with tea for weight loss.
Hello friends! Who among you has not thought about how to lose weight in a fun, interesting and effective way? I didn’t just think about it, but I know for sure that the “bun” will help in solving the problem! Classes on a fitball for weight loss are a much more effective way than debilitating diets or, even worse, a banal hunger strike.
But very few people know how to deal with it correctly to achieve results. My article describes in detail how to properly perform Swiss ball exercises in order to forget about extra folds and increase the elasticity of ligaments and muscles.
You must! to himself
Many women only after giving birth think about how to lose weight. overweight, but do not neglect a beautiful and healthy figure if there were no births at all, or if you are not a woman at all.
You should not waste time on tempting reviews on the Internet about wonderful ways: “pills without diets”, “diets without pills” or “every housewife has a magic ingredient, lose weight without diets and pills.” In 99.9 (9) cases they just don't work! So is it worth spending precious time looking for that mythical percentage?
"Three-four, finished the exercise"
Some readers may remember morning exercises, instructions for which poured from antediluvian receivers back in Soviet times. Before, I could not even imagine that exercise can be turned into an interesting activity thanks to the fitball.
However, before shaking a sleepy body, you need to know how to choose a fitball according to height in order not to end up in an “elephant and Pug” situation.
- Height is the diameter of the ball.
- Below 150 centimeters - 45 cm;
- 150-165 cm - 55 cm;
- 165-180 cm - 65 cm;
- 180-200 cm - 75 cm;
- From 200 cm - 85 cm.
Simply put, when you sit on the fitball with your legs bent, you should get a right angle on this bend.
The first fitball, invented in the middle of the last century, was the simplest, but very big ball, which was used for rehabilitation classes after various back injuries. At that time, new destinations appeared, as well as various types:
- The smooth Swiss ball is used in most of the different sports.
- Pimples on the surface whisper about the properties.
- Well, the “horns” are handles in order to stay on the ball. Mostly it is bought for children, but you can be a child at heart, so it will come in handy for you too.
Fitball classes for weight loss: exercises
In general, fitball exercises for weight loss can be divided into several categories: for and for the hips and buttocks. To begin with, I will talk about the most exercises for the abdomen:
- Sit on the ball. Too easy? Okay, let's make it harder: put your hands behind your head and bend your torso without lifting your legs off the floor. Is it easy again? Do the same with turns of the body, spreading bent legs shoulder-width apart, otherwise you could fall off.
- After the exercise, you can lie with your feet on the ball. Stretch your arms along the body, lift your hips so that a straight line forms between the shoulder blades and heels, do not take your hands off the floor. Then you need to swing your legs in turn.
- Without leaving this position, straighten your legs and hold the fitball between your knees. Without lifting the body from the floor, alternately lift the ball with your feet and swing it to the sides with it.
Fitball exercises for weight loss or how to drive fat from the hips and buttocks
- Get into a push-up stance with the ball under your feet so that they are as close to the edge as possible. Then raise your legs as high as possible one by one.
- There is another version of this exercise that focuses specifically on the hips: you need to place the ball under the stomach and raise bent legs.
- Not a workout, but a fairy tale: lie down on the mat again, put your feet on the ball, arms along the body. Raise your hips from the starting position without lifting your arms and shoulder blades from the floor. Happened? Stay like this for a very long time: 2 seconds. Then slowly lower the body, and repeat the exercise.
- Stand with your back against the wall and firmly press the ball against it with your lower back, do squats. Don't be lazy, squat deep like never before!
- The easiest exercise is jumping. Sit on the fitball and jump without lifting your buttocks from the ball, and your legs from the floor, and all this to energetic music, actively and cheerfully.
In order to make it clearer, you can watch a video that clearly demonstrates each exercise. Classes on a fitball for weight loss can be combined with, just do not overdo it: you will quickly get tired and there will be little sense.
Fitball classes for weight loss: video
By the way, even simple gatherings on a Swiss ball are already beneficial, because in order to maintain balance, you need to use different muscle groups. Down with computer chair, give fitball!
Operation Y: Prepare and Think
Classes on a fitball for weight loss should be carried out according to the Pilates system: smoothly, concentrating on the movement itself and your feelings. You should also gradually increase the load, without trying to immediately show Schwarzenegger on the ball: you will run out of steam very quickly, and the whole mood, which is so important in active weight loss, will disappear.
Try to expel children, dogs, alien and not very mind from the room: nothing should interfere and distract from training.
Do not forget to breathe correctly: inhale before the movement, and exhale in the process. And for the duration of the workout, pretend that the tummy is gone: pull it in and hold it in this state until you complete the entire set of exercises.
Practice regularly! There is not a single thing on the planet that you do from time to time and suddenly achieve amazing results.
These exercises on a fitball for weight loss can be done at home, it’s enough to throw out “I’m too lazy” and stock up on a rug, fitball and free time.
That's all for today.
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Fitball gymnastics - relatively the new kind sports in Russia, but he has already managed to earn the love of many women, men and even children. The ball is used in different ways: for strength exercises, in dance classes, during yoga. When developing the fitball, Swiss physiotherapists sought to create a special projectile for the rapid rehabilitation of patients. However, its scope began to expand and balloons began to be used in gyms. Fitball exercises for weight loss are effective. Gymnastics with a ball also corrects posture and improves metabolic processes.
What are the benefits of exercise on fitball
Here are some of the benefits of exercising:
- Exercises on the ball help to align your posture and cope with spinal problems. There are specially designed complexes for strengthening the back muscles. Thanks to regular workouts with a fitball muscle corset becomes strong and the spine naturally aligns.
- Physical loads in the course of performing exercises on the fitball are distributed to the whole body, increasing strength different groups muscles.
- This type fitness trains well vestibular apparatus. Even if you use sports equipment solely to strengthen the press, you still have to keep your balance. It is impossible to practice on a fitball without concentration and tension of many muscles of the body. With experience, during classes, you will no longer notice that the muscles are in constant tone and will be able to easily perform several exercises without losing balance.
- The fitness ball will help with stretching and warming up the joints.
- Exercises with a fitness ball for weight loss, thanks to the depreciation of the projectile, unload the spine, stimulate metabolism and blood flow, and contribute to the normal functioning of the respiratory, cardiovascular and nervous systems.
- Inflatable ball training is one of the few sports that is suitable for pregnant women or young mothers immediately after childbirth. At this time, the female body is subject to some changes (the load on the legs and back increases, blood flow is disturbed), and the fitball helps relieve tension from the spinal column, joints, and muscles. Fitness with a ball serves as an effective prevention of diseases of the female genitourinary system.
How to choose a ball by size and shape
Good results training is directly related to the right fitball. In addition, it will be convenient to train only on a suitable projectile. For example, a ball that is too large does not allow you to perform the exercises to the full extent, since you will slide off it without reaching the floor with your legs / arms. A ball smaller than necessary will put an increased load on the legs and will constantly slip out from under you. To avoid this, it is better to purchase a shell with spikes (massage) or ears. How to determine the correct size of the fitball:
- Method one. Sit on the projectile, placing your legs straight in front of you, straighten your back. The knee angle should be 90 degrees. In addition, the degree of elasticity of the fitball for weight loss should not be excessive, and vice versa, the ball should not sag too much under your weight.
- Method two. The size of the ball is easy to determine by the height of a person, and different fitballs differ in diameter from each other. Below is a table on how to choose a fitball for a specific height of an adult or child:
An effective set of exercises with a fitball for weight loss
Below is a set of exercises:
- Pelvic lifts. The exercise is aimed at strengthening the lower back, legs, buttocks. Lie on the floor with your back, with your feet on the fitball (feet do not touch the ball). Start lifting your hips up, rolling the ball towards you through your legs, then return to the starting position. Repeat the lifts twice 10 times.
- Tilts to the side. The lesson is suitable for eliminating fat from the sides, abdomen, upper thighs. The position is lying on your back, the fitball is between the legs, hands rest on the floor. Lift the ball with your feet and begin to tilt it left and right, not reaching the floor by 20 cm and not lifting your shoulders. Repeat the exercise for weight loss 10 times in each direction.
- Twisting. Ideal for strengthening abdominal muscles. The starting position is the same as in the previous exercise, while the hands are under the head. Start twisting the body, lifting the legs with the ball and the pelvis up. During the exercise, concentrate on breathing (inhale - the stomach is tense, exhale - relaxed). Repeat as much as you can.
- Push ups reverse grip. This fitball exercise is designed to slim your arms. Lean on the ball, placing your hands not on the edge, but a little closer to the center of the projectile to avoid slipping. Slowly push up, repeating 10-15 times.
- Classic push ups. Place your feet on the ball in a prone position. Start slowly pushing up from the floor, repeating 10-15 times. Step by step instructions and video tutorials will help you learn.
- Leg lift. This will be a great exercise for the buttocks and thighs. Place your feet as close to the edge of the ball as possible in a push-up position. Start alternately swinging up with straight legs. Repeat the lifts 15 times on each leg.
Find out more options
The Swiss ball, better known as fitball, will be the perfect purchase for girls who want to lose weight and have more flexible body. This simulator very effective and affordable, and classes with it allow you to use twice large quantity muscles than they are used during normal training.
The fitball was invented in the 1950s by the Swiss physiotherapist Susan Kleinfogelbach. This ball was used during rehabilitation sessions with patients who have disorders of the central nervous system or who have suffered spinal injuries. Over time, doctors began to notice that exercise with a fitball has a number of advantages: patients not only accelerate regeneration processes, but also increase the elasticity of muscles and ligaments, train the vestibular apparatus, develop coordination, increase blood circulation in the intervertebral discs and speed up metabolism. That is why Swiss ball aerobics is today one of the most common areas in fitness, helping to form good posture.
If you want to exercise on the fitball for weight loss to bring the maximum posture, it is very important to choose the most suitable ball for training.
First of all, take a closer look at the material from which the ball is made - it must be uniform and dense, withstand a load of at least 150 kilograms, and not have an unpleasant odor.
Another important point- the size of the fitball. Be sure to take the opportunity to "try on" the ball in the store. When you sit on a fitball, a right angle should form between the thigh and torso, as well as between the lower leg and thigh, otherwise, too much stress on the joints will be created, which is especially bad for varicose veins, arthritis and pregnancy.
A set of exercises
If you have already bought a fitball, we offer a simple set of exercises for weight loss. The results will be noticeable in two weeks.
Starting position: Lying on your back, feet on the ball, arms along the body.
The ball should be tightly clasped with your legs and squeezed between the calves with force, tear your hips off the floor, while tensing your abdominal muscles, and pull your knees as close to your chest as possible. In this position, you need to linger for a second, and then return to the starting position.
If you want to complicate the exercise, then, lifting your hips off the floor, also raise your shoulders and head.
2. Rolls
Starting position: On your knees, feet shoulder-width apart, palms in front of you on the fitball.
The body should be fixed in a straight position and the stomach should be drawn in. Then you need to slowly lean forward, rolling from your palms to your elbows, while not relaxing the press. Hold this position for a few seconds and return to the starting position.
If such an exercise is too difficult for you, you can simplify it: when performing rolls, you can rest on the ball with your elbows and bend at the hips, or vice versa, keep your body straight, but do not lean forward very much.
If you want to complicate the exercise, try balancing on your elbows, tear your knees off the floor and stretch out in a straight line. Hold this position for 20-30 seconds and return to initial position.
3. Balancing
Starting position: Sitting on the ball, take a step forward and roll your body down so that the buttocks of the fitball almost do not touch, and the back to the shoulder blades is on it.
Hands must be thrown behind the head, lean back, and as you exhale, raise your head and shoulders, straining the abdominal muscles. In this position, linger for a second and lower yourself as you exhale.
A simpler version of the exercise: rest your legs wide apart on the floor, cross your arms on your chest, and perform the exercise in this position.
A more difficult version of the exercise: stretch one leg in front of you so that it is parallel to the floor, and balance the other. Do half of the turns in this position, then change sides.
4. On top
Starting position: Lying on the ball, resting your hands and feet on the floor.
These weight loss ball exercises involve moving your palms forward until the ball is under your thighs. In this case, the legs should stand together, the abdominal muscles should be tense, and the body should be extended in a straight line. Then you should bend your knees and roll the ball to your right shoulder with your shin, linger for two seconds in this position and roll the fitball back. Then the exercise is repeated, only to the left shoulder.
A simplified version involves performing only the first part of the exercise, without rolling the fitball to the shoulders.
A complicated option - the ball is set immediately at the level of the lower leg, then it is necessary to roll it to the socks.
5. Upside down
Starting position: Place the fitball under the hips without removing the legs from it. Feet together, emphasis on hands, body extended in a straight line.
Pull the buttocks up without bending the knees, roll the ball to the socks, while the abdominal muscles are tense. Hold this position for a few seconds, then lower yourself.
Simplified exercise: the buttocks can be raised only a few centimeters by rolling the fitball to the knees.
Complicated exercise: the fitball is set at the level of the legs. While rolling, you should raise your buttocks so that your back takes a vertical position, as if you are going to stand on your head.
You can perform exercises on a gymnastic ball both for weight loss and for general health promotion. In addition, such activities help relieve tension, overcome stress and improve mood.
Each exercise should be repeated 12-15 times.
For achievement great results between sets, you can perform cardio exercises - jumping rope or regular running in place. This will help you burn calories twice as fast.
Before training, do a warm-up, and after a workout, stretch to restore and relax your muscles.
Video
Surely everyone has at least once seen people doing gymnastics with a ball. At first glance, such exercises seem funny. But you should not take this sports equipment lightly just because it looks like a children's toy.
A large fitness ball is called a fitball or Swiss ball. For the first time, the effectiveness of gymnastics with this projectile was proved by a physiotherapist from Switzerland, Susan Klein-Vogelbach, using exercises with him in therapeutic gymnastics for the sick cerebral palsy. Later, her colleagues from America began to use the ball for the rehabilitation of patients with injuries of the musculoskeletal system. Rapidly gaining popularity, due to its versatility, fitball has long gone beyond the hospital walls and is actively used not only in gyms, but also at home.
Why do you need a miracle ball
It is rightfully considered that fitball in fitness is the same discovery as the wheel for mankind. Its use allows people with poor physical fitness and sore joints to go in for sports, it is suitable for absolutely all ages. The Swiss ball is so safe that it is recommended even for infants and pregnant women.
Separately, it should be noted the effectiveness of training on a fitball for weight loss, due to its shape, the ball allows people of any build to train without loading the spine. Ball training is safe varicose veins veins, which almost always accompanies excess weight. The gymnastic ball makes it possible to work out all muscle groups without loading the veins.
It creates an unstable surface that stimulates the entire body and requires the work of a large number of muscles to maintain balance, which is why fitball exercises are more effective than regular gymnastics. Training on the miracle ball is so popular that it has become an independent direction in fitness.
Why fitball is useful
Beneficial features fitball is hard to overestimate, here are just a few of them:
- corrects posture;
- normalizes metabolic processes;
- provides the genitourinary system;
- increases overall muscle tone;
- develops flexibility;
- gives vivacity;
- improves mood.
Contraindications
- first trimester of pregnancy with complications;
- herniated discs and severe spinal injuries;
- heart disease in exacerbation.
What are fitballs
With the growing popularity of gymnastic balls, their range is also growing. You can buy fitball in any sports department of a hypermarket or on the Internet. Their price fluctuates depending on various functional indicators.
How to choose the right ball
Before choosing a fitness ball that is right for you, you need to pay attention to the following characteristics:
- Ball Surface Structure:
- smooth - the most popular, suitable for both the hall and the home;
- with ears (handles) - ideal for pregnant women and children;
- with mini-spikes - a ball for self-massage.
- The ratio of the diameter of the ball for gymnastics and growth:
- diameter 45 cm - height up to 150 cm;
- diameter 55 cm - height 150-160 cm;
- diameter 65 cm - height 160-175 cm;
- diameter 75 cm - height 175-195 cm;
- diameter 85 cm - from 196 cm.
- The ratio of the length of the arm and the diameter of the ball:
- arm length 45-54 cm - ball size 45 cm;
- arm length 55-64 cm - ball size 55 cm;
- arm length 65-80 cm - ball size 65 cm;
- arm length 81-90 cm - ball size 75 cm;
- arm length over 91 cm - ball size 85 cm.
In addition to height, weight also affects the choice of the size of a fitness ball. If there are extra 15 kg, then it is better to take a fitball one size larger.
It should also be noted that the larger the ball, the more stable it is, so a diameter of 65 cm is suitable for beginners, and 55 cm for experienced ones. If you choose one fitball for the whole family, it is better to take a gymnastic apparatus with a diameter of 60-75 cm, it is ideal for both an adult of average height, and for a baby.
To choose the right ball in the store, you need to sit on it, your knees should be 2 - 3 cm below the level of the hips. In addition, you should check the elasticity of the fitball, when pressed, the hand should spring, and not fall into it. All seams must be neat, the nipple is soldered inside, a high-quality ball must have an anti-rupture system.
In order not to puzzle over how to pump up a fitball at home, it is better to immediately purchase a special pump, it is compact and inexpensive. Some manufacturers sell it immediately complete with a ball. Alternatively, adapters for bike or mattress pumps can be used.
Slimming with pleasure
Every person with overweight periodically thinks about how to effectively bring his body into shape. Some even reach the gym, but after a couple of sessions on complex simulators, they abandon this business. For beginners, training with a fitball is an ideal fitness option. Even without good preparation, performing simple exercises, you can tone the muscles, gradually moving to a more complex level.
In addition to all the obvious benefits of exercising with gymnastic ball for weight loss, it is worth noting that by choosing a fitball with mini-spikes, in addition to general training, you can actively fight cellulite. At first, there will be tangible discomfort from such classes, but the result will meet all expectations.
To enhance the effect, you need to go to fractional nutrition(meals should be 5-6 times a day, in small portions) and drink at least 8 glasses of pure non-carbonated water per day.
We train correctly
For exercise to bring visible result, and the desire to continue training has not disappeared, you need to remember a few simple rules:
- choose comfortable clothes;
- always start with a warm-up;
- exercise at least 2 hours after eating;
- drink 7-8 glasses of pure water a day.
There are many exercises with the ball to get rid of extra pounds. A video of training with a fitball will become an indispensable assistant for losing weight at home.
Pilates with fitball
Pilates is a popular exercise system developed over a hundred years ago. The advantages of this type of fitness include the fact that it can be practiced both in the gym and at home, suitable for people of any age and physical training. All movements are smooth, which minimizes the risk of injury. The use of a fitball increases the effect of training.
Consider best exercises ball systems for gymnastics.
Jackknife
The exercise actively affects the press and allows you to quickly remove the stomach:
- body position as for push-ups with hands, shins rest on a fitness ball;
- move the ball to your chest, pulling it forward with your legs, while bending your knees and lowering your hips;
- stay in this position;
- pushing the ball away with your feet, return to the starting position.
swiss pike
Effectively works out the muscles of the body and increases the overall tone:
- starting position - shins on a fitball, emphasis on straight arms, as if about to do push-ups. The body should form a straight line from crown to heels;
- without bending your knees, with straight legs move the ball closer to the body, raising the pelvis as high as possible;
- pause at highest point;
- Return to starting position by lowering your hips and rolling the ball into place.
Fitball scissors
The exercise allows you to tighten the internal and outer surface, make them more elastic:
- lie on your back, the ball is sandwiched between your knees, your legs are raised;
- as you exhale, lower your legs to the right, so that your knees do not touch the floor;
- while inhaling, return to the starting position;
- repeat on the other side.
positive fitness
An inflatable ball is a unique simulator that affects the musculoskeletal and vestibular apparatus, stimulating concentration and vision. Exercises on a gymnastic ball for fitness turn a banal workout into fun game, improve mood. In addition, practicing on a fitball, you will forget about stress and strengthen nervous system.
Exercises with a small ball called a medicine ball can be a good alternative to dumbbells and kettlebells. Its weight can range from 1 to 20 kg. Such a sports equipment is used to recover from injuries, improves agility and muscle function. Increases endurance, develops coordination, strengthens the musculoskeletal system.
Some mistakenly consider an inflatable ball an element of exclusively female fitness, but in vain, there are many exercises with a fitball for men. With the help of this sports equipment, you can pump triceps and biceps, strengthen the muscle corset and achieve a steel press, while the cost of the ball will not harm the budget.
Exercises for the abs
Ideal slim stomach- not only a tribute to fashion, but also the natural desire of every person.
A set of exercises with a ball for the press will be an indispensable assistant in achieving this goal.
Exercise 1
Do you want to actively tighten a sagging belly? Get started:
- gymnastic ball between the back and hips, emphasis with hands as for reverse push-ups;
- stretch your legs parallel to the floor, straining your abs and making “steps” with your hands, move the ball to your toes;
- stay in this position;
- relax your muscles and lower yourself.
Exercise 2
Good use upper press, strengthens the muscles of the back. To get the most out of the exercise, follow these tips:
- sitting on the ball, lower your back, rolling the ball under the lower back, hands behind the head;
- exhale - raise your shoulders and shoulder blades due to the efforts of the press;
- inhale - return to the starting position.
Work on the buttocks
Fitball can be used for all muscle groups and the gluteal is no exception. A particular advantage of big ball exercises is that they can work even deep muscle tissues. At first, he may seem too unstable and rebellious, at this stage it is important to focus and continue moving towards the goal.
Exercise 1
To tighten the buttocks and restore their elasticity:
- starting position - lying on the floor, legs bent at the knees;
- put your feet on the fitball, the lower back is firmly pressed to the floor;
- perform pelvic lifts up, lingering at the top point for 5-10 seconds.
Exercise 2
Helps to give buttocks beautiful relief. Sequencing:
- standing near the wall, place the ball between your back and shoulder blades;
- press the sports equipment against the wall with force;
- rolling the pressed ball down, do squats.
Important! Those who want to pump up their ass on a fitball need to know one little trick - the wider the position of the legs during squats, the more active the effect on the gluteal muscles.
For the back
Buying a Swiss ball is the most The best way please your back. For the spine, ball exercises are a real panacea, they were developed at the very beginning of the use of the fitball and have repeatedly proven their effectiveness. General strengthening of the muscular corset reduces the load on the spine. Regular classes will get rid of stoop and scoliosis.
Fitball exercises for the back are absolutely safe due to its elasticity.
Exercise 1
Allows you to quickly strengthen the muscle corset, the main thing is to observe correct technique:
- lying on the ball with your stomach, resting your feet on the wall, arms folded in a lock in front of your chest;
- on the exhale - raise your back, head down;
- while inhaling, return to the starting position.
Exercise 2
Struggling with wings. It's very easy to follow this guide:
- we sit on the ball, arms are spread apart;
- tilt to the side, stretching the opposite arm above the head, exhale;
- returned to the starting position, inhale;
- did the same in reverse.
leg workout
Classes with a fitball are indispensable for working out the muscles of the legs. With it, you can actively download problem areas, and do light gymnastics with varicose veins.
Exercise 1
Watch your breath and follow the sequence of execution:
- starting position - standing straight, one foot on the ball;
- do squats on the supporting leg;
- make an effort to inhale.
Exercise 2
When you get started, keep an eye on correct technique:
- starting position - back on the ball, legs bent at the knees, feet on the floor;
- straighten one leg;
- perform a pelvic lift;
- repeat the exercise for the second leg.
You can find a video about what other leg exercises you can use a fitness ball at the end of the article.
Return of the form after childbirth
A set of exercises on fitball - the most suitable exercise stress for young mothers, gently trains all the muscles and helps to restore the lost relief to the body. You need to start training with simple exercises gradually increasing the load.
Exercise 1
Perform smoothly, gradually increasing the amplitude:
- sit on the ball, legs bent at a right angle;
- actively jump on the ball.
Important! Do not take your ass off the ball, and your feet off the floor.
Exercise 2
To improve the result, clearly follow the instructions:
- sit on the ball, spread your legs apart, knees bent at a right angle, hands behind your head;
- make deep turns from side to side.
If for one reason or another you are unable to do these exercises, any other exercise with a fitball will also benefit the figure.
