Types of balls
When buying a fitball, first of all, pay attention to safety. A prerequisite is the presence of an anti-burst system. Balls without such a system can cause injuries.
If you have just recently started using a fitball, then your device should have brackets, handles or horns. Training with such balls will be easy and simple. At the same time, the risk of injury is reduced several times.
Smooth fitballs are an ideal option for pregnant women and children. Balls with tubercles are required for exercise therapy and relaxation. Moreover, training on them is an excellent prevention of spinal diseases.
History of creation
The history of fitball begins in the middle of the last century. In 1960, the ball was used by Swiss physiotherapist Susan Klein-Vogelbach. At first, the simulator was used exclusively as a therapeutic tool for the rehabilitation of patients with spinal injuries. Then it began to be used to treat patients diagnosed with cerebral palsy.
Later, doctors came to the conclusion that the Swiss ball can be used not only for therapy, but also for prevention. Regular exercise helped strengthen the muscular-ligamentous system and helped stabilize weight. In the 90s of the 20th century, the Swiss ball began to be widely used in gymnasiums as a means of losing weight and shaping the figure. This is how aerobics with fitball has become a popular area of fitness.
How to choose the optimal size
The diameter of a standard ball is from 45 to 90 cm. You should choose a training tool based on your height. Sit on the ball. The angle between the thighs and shins should be ninety degrees.
By height
- Diameter 55 cm is suitable for a child 5-10 years old;
- For a person with a height of 150-170 cm, the diameter should be 65 cm;
- For a person with a height of 170 to 190 cm, the ideal option would be 75 cm;
- If you are taller, choose a ball with a diameter of 85 cm.
By arm length
from 45 to 55 cm – diameter 45 cm;
from 55 to 65 cm – 55 cm;
from 65 to 80 cm – 65 cm;
from 80 to 90 cm – 75 cm.
Should you pay attention to your body weight?
The fitball can withstand a load of 300 kg. When some people perform exercises, such pressure may well be exerted on the training tool. That is why people whose weight does not exceed 130 kg can exercise on balls. Be that as it may, you can easily find more stable balls. For example, they can be purchased in some online store.
The principle of operation and the design of the fitball
To understand how to choose the right fitball, you need to understand the principle of operation of such a ball. It is used to perform gymnastic exercises, helps improve health, is often used during pregnancy and helps during childbirth. The product was created by a doctor who initially used it only for therapeutic purposes, for the treatment and rehabilitation of the body. After a while, they began to use it for sports training.
A simulator of this kind can be used by many people; the group of acceptable ones includes:
- Children, some of whom may include infants.
- Pregnant women.
- People with a sedentary lifestyle.
- Anyone who has problems with excess weight.
- Patients with diseases of the cardiovascular system.
- Elderly people.
A feature of the fitball is its high degree of strength and excellent elasticity. You can conduct classes at home on your own or in a group led by a trainer. Visually, the device is round, like a large ball. There are models on sale that are completely smooth, with small spikes or pimples, which are used for massage purposes. The price of such a device is much lower than that of a treadmill or similar exercise machines, but the efficiency is no worse.
Training using such a tool allows you to work out all the muscles, improving flexibility, dexterity, and coordination. In addition, the ball helps correct a person’s posture, and during exercise, fat and weight are effectively burned.
Fitballs provide an excellent therapeutic and preventive effect in the early stages of dystrophic disorders or degenerative problems that occur with joints or vertebrae. In addition, healthy people can use it, because the ball helps eliminate the effects of stress and normalizes mood, improves the functioning of the stomach and the entire intestinal tract. Since there is no strong physical stress on the legs, the ball is suitable for older people who can easily develop and train their joints.
All exercises on such a ball are similar to riding horses, since in a sitting position you need to constantly monitor your own balance, maintaining it, and this makes it possible to work out muscle groups that are often not trained in regular exercises.
Fitball improves the functioning of almost all internal organs. Reflex communication improves, which is beneficial for any child who may have intellectual or mental disabilities.
Quality control
When choosing a fitball, pay attention to the following nuances:
- When inflating, the seams should not be noticeable. It goes without saying that during exercise they should not cause any discomfort;
- You should not feel the nipple (in high-quality fitballs they are pressed into the surface);
- When you touch high-quality material, you will not feel a chill;
- Dust should not stick to the ball;
- The fitball corresponds to the specified diameter.
The resistance of the ball surface must be optimal. The shell should not be too pliable or too elastic. This characteristic is quite easy to check. Apply gentle pressure to the exercise ball. The deflection should not exceed three centimeters. Also pay attention to how the training tool restores its shape after such “violence”. If the required shape returns quickly, then the ball is of high quality. A bad ball will also be easily revealed by numerous folds after your pinching. If the ball has a low level of elasticity, then cracks and wrinkles will form on it.
Quality checking
- the ball is inflated proportionally and, when inflated, has the required diameter;
- dust does not stick to the surface of the fitball due to the presence of an antistatic agent included in the material;
- high-quality material gives a feeling of warmth to the touch;
- when inflated, the seams of the ball do not interfere with the exercises and are not particularly noticeable;
- the nipple goes inside well and is not felt during operation.
Choosing a fitball
For pregnant
During pregnancy, the spine, sacrum and joints are under serious pressure. To bring yourself back to normal, you need to exercise with a fitball. This tool will help you relieve accumulated tension.
For babies
If your baby is one month old, then you can safely start training him. They will help your baby get rid of colic. And all because when performing such exercises, the abdominal organs are activated. It is also important to remember about strengthening the musculoskeletal system and the positive effect on the nervous system.
Be sure to comply with the following conditions:
- The ideal diameter of the ball for training with infants is from 45 to 75 cm;
- The material used must be environmentally friendly and completely safe. Its surface must be perfectly smooth;
- It is best to give preference to balls with handles.
For weight loss
Habitual exercises with a fitball become much more intense. This way, you will not only lose weight, but also strengthen certain muscle groups. You can use strength training, cardio classes, yoga and Pilates.
When choosing a fitball for weight loss, pay attention to the following nuances:
- The ball should be quite elastic. Without this characteristic, you will not be able to increase the load. People have difficulty maintaining their balance on elastic balls. And this helps burn excess fat;
- The ball must have safety brackets. These are real protectors against various injuries. Ideal for seniors and beginners. At the same time, the staple ball will reduce the load level;
- Use massage balls that have hard spikes on them. This relief will affect important points of your body. Thanks to this influence, metabolic processes will proceed faster.
Types of fitballs
Depending on the needs of customers, there are several types of gymnastic balls:
- With horns or brackets - most suitable for beginners, as well as children. It is much easier to maintain balance on such a ball; children can jump while sitting on the ball and holding on to the horns.
- With massage spikes - used primarily for relaxation, treating spinal problems, and getting rid of cellulite. This type of ball is not suitable for practice, as the spikes prevent it from being easily moved across the floor.
- Smooth is a classic version of a gymnastic ball. Most often used by pregnant women or for activities with infants. An excellent choice for both intense training and relaxation.
- Children's - this fitball differs only in size and decor; it can also be smooth, with spikes, equipped with handles, brackets or horns.
Thanks to the wide range, anyone can choose a gymnastic ball to their taste
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How to inflate a fitball
In most cases, a regular bicycle pump is used for such purposes. If you have a small apartment and you have nowhere to store a training ball, then this option will be ideal for you. If you store the fitball inflated, keep it out of direct sunlight. There should also be no batteries nearby. It is not recommended to store the ball on the balcony. There, temperature changes can have a detrimental effect on it. For the same reason, a fitball cannot be transported in the trunk in winter. Perform exercises with a fitball on a flat floor. If you have any concerns, place a yoga mat underneath.
General recommendations
In order not to make a mistake when choosing a gymnastic ball, it is better to first consult with a trainer or read reviews of models from various manufacturers on the Internet. You should not purchase products from unknown brands. It may turn out to be too soft, fragile, slippery.
When making a purchase at a sports store, it is recommended to ask the consultant to inflate the ball. This will allow you to check the fitball for defects and punctures, evaluate the size, elasticity, and quality of the surface, which should be free of depressions and swellings.
The Swiss ball is not just a simulator, but also an excellent prevention of osteochondrosis. You can sit on it in front of the TV or at the computer.
Igor September 29, 2016
Which fitball is better
If you are wondering which brand to choose, then pay attention to the following brands of training equipment: the Italian company Ledraplastic, the American manufacturer Reebok and the German company Togu. Experts claim that the products of the presented brands are reliable and safe. Moreover, the price of such balls will please you. Such fitballs can be purchased by people with a variety of financial capabilities. If your budget is too small, then give preference to manufacturers offering cheaper products; as an option, you can purchase foot massage mats. It goes without saying that in this case the balls will have to be carefully checked before purchasing.
Fitball for babies and expectant mothers
Mothers who want to raise a healthy and active baby should also pay attention to a gymnastic ball. It can be used for activities with the little ones, and you can also give your child a massage on it; all this will have a positive effect on the physical development of the baby.
How to choose the fitball size for infants? The optimal diameter is 65-75 cm. This ball can be used by all family members, and it will be comfortable for the baby to ride on it or lie down with mother’s support.
For kids, exercising on a gymnastic ball is one of the most useful and interesting activities.
A very important question is how to choose a fitball for pregnant women. It is better to give preference to a classic smooth gymnastic ball. If the belly is large and the woman is worried that she will not be able to maintain balance, then it is better to buy a model with handles or purchase a special stand that will help maintain balance and exercise at the same time.
Fitball storage
It is better to keep the fitball in an inflated state, keeping it away from heat sources in the form of sunlight or radiators. Also not suitable for storage in sudden temperature changes.
It is necessary to train on smooth surfaces so as not to damage the fitball. In winter, it is better to transport the ball not in the trunk, but in a warm interior, otherwise the frosty atmosphere can disrupt the integrity of the rubber and damage it in the future.
A good storage choice would be to put the ball in a closet or on the closet itself, in this case sudden changes in temperature or frosty drafts in winter will be excluded.
A correctly purchased fitball will significantly improve the comfort of your workouts and increase the results achieved!
