Translated from English, this word means “suitable ball”, i.e. The perfect ball to keep your figure in good shape. This is the main fitness equipment.
The Swiss ball (as it is called) develops strength and endurance, coordination of movements, improves blood circulation, strengthens the muscles of the arms, buttocks and other parts of the body, and relieves women of cellulite. This is an excellent prevention against pain in the lumbar region.
In the article you will learn what to do with this ball, how many times a day and what effect will be achieved.
Rules for performing exercises on a “suitable ball”
First you need to learn more about the rules necessary to achieve your goal:
- During training, you should tense absolutely all your muscles and do everything efficiently.
- At the initial stage, when you just started playing this sport, do not inflate the ball too much, then it will be too elastic.
- Weight loss exercises with it do not require additional equipment.
How to choose the right ball?
This apparatus is often used by athletes after injuries. It reduces stress on the spine compared to other exercises. There are 3 sizes of bola: 55, 65 and 75 cm. They correspond to the following human height: the first size is suitable for girls no taller than 160 cm. The second is for those with a height of 160-170 cm. The last type is for the tallest from 1m 70 cm to 2 meters .
You can take this test: sit on the ball and look at yourself and the ball. If, while sitting on it, your knees and shins form a 90-degree angle, this is ideal. Now you need to consider exercises on this ball.
Important!
The load should be increased gradually. It is important to learn to feel your body, and, if you feel a sharp pain, stop the exercise and start repeating it after a while.
An important condition for any exercise considered is monitoring your breathing. The disruption of its rhythm causes an increase in heart rate, shortness of breath, surges in blood pressure, and headaches. Of course, these are temporary effects, but not pleasant ones. It is best to consult with your doctor in advance and select exercises during which corrections and additions are allowed.
Frequently asked question: how to deflate a fitball at home? It’s very simple: you open the valve, put some weight on the ball (for example, a book) and it deflates on its own in 20-30 minutes.
A set of exercises for the lower body
Now let's talk in more detail about exercises on this miracle ball. One of the main exercises in this series is squatting with a ball over your head. This is a regular squat, but with your arms extended upward and holding a huge ball. This exercise perfectly strengthens the muscles of the arms and legs.
The next type is a squat with emphasis on the wall. The fitball is squeezed between the wall and the body. During squats, it rolls along the back from bottom to top - from the lower back to the shoulders. This is how the quadriceps muscle is trained. The exercise, like the previous one, must be repeated 10-15 times.
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Exercises of this type include: squats with a fitball clamped between the knees, slow squats with arms extended forward holding the ball, lunges, etc.
If the descriptions of the classes are not enough, you can watch video exercises on a fitball. They will show you all the details.
Circular exercises with kettlebells for the abs
Almost all kettlebell workouts involve the abdominal muscles. However, if a girl wants a clearer relief and drawn cubes, she needs to pay special attention to this area.
There should be no sudden movements or jerks during the exercises.
1. Mill:
- take the weight in your right hand, keep your back straight, feet shoulder-width apart;
- Next you need to lift the weight above your head;
- inhale, as you exhale, lower your body to the left side until your free hand touches the toe of your foot;
- the hand with the weight and the free hand must create a straight line; it is unacceptable to deviate the arms or body in any direction;
- the range of movements should be wide and not sharp;
- After completing all repetitions, you should switch hands and sides.
2. Side plank:
- lie in a side support position, place your feet one on top of the other;
- take the weight in your free hand and lift it up;
- hold the plank for the required time, then change sides.
3. Horizontal running:
- place the weight on the floor with the handle up;
- stand in a plank position with your arms outstretched, focusing on the handle of the weight;
- start running in place, pulling your legs as close to your chest as possible;
4. Russian twist with kettlebell:
- sit on the floor, tighten your legs, forming an angle of 45°, tilt your body back;
- the back should be slightly twisted, the abs tense;
- take the weight in your hands and stretch it forward in front of you;
- twist the body to the left and right, lowering the weight as low as possible, but not touching the floor;
- The knees should not deviate or separate.
5. Lifting the body:
- lie on your back, hold the weight on your arms outstretched in front of you;
- inhale, as you exhale, raise your body 90°;
- your feet should rest firmly on the floor;
- After holding this position for several seconds, lower yourself onto your back again;
- During the exercise, your back should be slightly bent, your neck relaxed, and your abs tense.
Is fitball an activity for adults?
Let's not forget that the ball is an attribute of childhood. Children especially love him. When a huge ball rolls up to a child, a smile appears on his face and joy from the upcoming game with him. Yes, doctors even prescribe fitball to their patients-mothers for newborns. This is a game and prevention of many childhood diseases at the same time.
Exercises for children on a fitball help reduce painful colic in the baby’s stomach. This is an excellent back trainer and an excellent tool for overall development.
A properly selected set of exercises on a fitball strengthens muscles, promotes their proper development, and helps you get back on your feet faster. Before using a fitball with your baby, consult your doctor.
What is fitball?
Fitball (gymnastic ball) is an elastic exercise ball. It is widely used in rehabilitation and childbirth preparation programs. Alternative names for this equipment are a fitness ball or a Swiss ball. If we talk about appearance and characteristics, this is a large inflatable ball, the diameter of which ranges from 55 to 85 cm. For production, as a rule, durable materials are used that stretch well under the weight of the user and take the most convenient shape for him. This is an excellent simulator for developing a sense of balance and balance, improving coordination, developing strength, and also increasing the endurance of internal organ systems, primarily the cardiovascular system.
As mentioned earlier, exercise balls, large and bouncy, are an excellent tool for increasing the effectiveness of many exercises, and they also promote recovery from injuries, surgeries and other conditions by reducing tension in the spine and muscles. Fitball exercises for weight loss and other purposes can be performed both in the gym and at home.
What are the benefits for pregnant women?
In addition to athletes, women who want to lose weight, men and children, fitball is recommended for pregnant women in the second trimester of pregnancy.
Exercises for pregnant women on a fitball promote the proper development of the fetus, reduce back pain, improve the functioning of the respiratory system, and strengthen the pelvic muscles.
During childbirth, there are cases in world practice when this huge ball was used. It helped reduce the pain of prenatal shock. Gymnastics for pregnant women with this attribute is divided into 3 types: lying down, sitting and on all fours.
Circuit training at home to burn fat
Experts recommend that beginners start their journey in sports with home workouts. This way they can soberly assess their capabilities and prepare their body for the upcoming loads.
Exercising at home is also suitable for those who want to get into prenatal shape, lose weight by summer, improve the tone of the muscles of the arms and buttocks, but do not have the desire or opportunity to visit the gym and do not strive for clear relief.
Circular training for girls for all muscle groups will speed up the achievement of the desired results.
1. Squats:
- place your feet wider than your shoulders, toes pointing in different directions;
- clasp your hands in front of you;
- exhale, squat down, knee joints should form a right angle and not go beyond the toes;
- the body should not fall forward;
- Inhale and return to the original position.
2. Static wall squats:
- rest your back against the wall, clasp your hands in front of you, place your feet slightly in front;
- slowly squat until your hips and knees are at the same level;
- fix the position for the required time;
- slowly return to the starting position.
3. Forward Lunges:
- put your feet together, keep your back straight;
- exhale, take a wide step forward and bend your knee at an even angle;
- the front knee should be at a right angle and level with the toe;
- inhale and return to the starting position;
4. Gluteal Bridge:
- lie on your back, extend your arms at your sides, bend your knees, press your feet firmly to the floor;
- with an exhalation, raise your pelvis as high as possible, tighten your buttocks additionally, and your shoulders should be pressed tightly to the floor;
- remain in this position for a few seconds, then slowly lower down.
5. Knee/toe push-ups:
- lie on your stomach, place your palms under your shoulders, press your elbows to your body;
- exhale, lift your body up, and inhale, lower it without touching the floor;
- You need to make sure that your back does not bend or sag while performing the exercise.
6. Elbow plank:
- lie on your stomach, press your elbows to the floor at chest level, and your wrists at head level;
- exhale, raise your body, support your body weight with your toes and forearm;
- remain in this position for the required amount of time and smoothly lower, relaxing.
7. Taking the leg back:
- for balance, grab the edge of the table or the back of a chair with your hands;
- one leg should be lifted off the floor and, without bending, pulled back;
- the toe should point to the side, this way more muscles will be involved;
- perform adduction and abduction of the leg to the ankle.
8. Corner for abdominal muscles:
- lie on your back, stretch your arms along your body;
- with an exhalation, simultaneously raise your body and legs up, transfer your body weight to your buttocks, stretch your arms forward;
- stay in this position for a few seconds and smoothly return to the starting position.
When the workouts seem too easy, you can purchase additional equipment: rubber bands or an expander. These universal assistants do not take up much space, are relatively inexpensive, and have a very wide range of functionality.
Ball exercises before, during and after pregnancy
Now we will talk directly about the exercises themselves on the fitball during pregnancy. The most common exercise is lying on your side.
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Side exercises on a fitball are performed as follows: a woman lying on her side raises her upper leg onto the ball. The maximum number of times is 10, 2 approaches on each leg.
Jumping on top of a ball is very effective. This should be done slowly and smoothly. Postpartum exercises on a fitball are also no less useful for every woman in labor.
Photos of exercises on a fitball
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