Fitball is a large gymnastic ball that is used for intensive training. With a huge ball, classes become not only cheerful, but also useful. Complex exercises on fitbal for weight loss help to pump several muscle groups at once and bring the whole organism to tone.

fitball

Fitball

Application

Modern fitness clubs and gyms have a huge variety of different sports equipment. One of them is fitball. This large ball has a diameter of 40 to 75 cm. The ball is used in training in fitness and aerobics. Simple exercises on fitball help to lose weight well and maintain your body in tone. It helps strengthen muscles, ligaments and relax your back. Read the article about Burpree exercise to lose weight.

Advantages and disadvantages

Exercises on fitball have a lot of advantages, among which are the following:

  • beneficial effect on the musculoskeletal system;
  • high-quality muscle training;
  • alignment of posture;
  • lifting the load from the spine;
  • training of the vestibular apparatus;
  • increased flexibility of the body;
  • helps pregnant women prepare for painless childbirth;
  • inexpensive price;
  • with him, adults and children can easily deal with.

Contraindications in fitball not very much. It is undesirable to deal with people to whom it is contraindicated for health reasons.

Fitball classes

Fitball classes

How to choose the right one?

In order to perform exercises on fitball at home, you need to choose the right ball. Effective results can be achieved only if the sports ball is fully suited to you. When choosing it is important to consider your growth, the diameter of the future projectile depends on it.

height up to 145 cm diameter of the ball is 45 cm
height up to 165 cm diameter of the ball 55-60 cm
height 170 cm and above diameter of the ball 65 cm
height 185 cm and height the diameter of the ball is 75 cm

Before buying a gymnastic ball it must be tested. It is enough to sit on the ball and see how your legs are located. The feet should easily rest against the floor, the knees should be bent at an angle of 90 degrees and parallel to the floor. In the production process, the fitball is made of a sufficiently durable and reliable material. He is able to withstand a person up to 180 kg.

Fitballs come with handles, horns or spikes, these options are well suited for young children. It’s easier for them to hold onto them and perform training.

Who needs to practice with fitball?

The system of training with a fitness ball is suitable for people who monitor their health, pregnant women, babies and children of any age. And also to people who suffer from the following diseases:

  • excess weight;
  • phlebeurysm;
  • arthritis;
  • incorrect coordination;
  • rachiocampsis;
  • rheumatism.
fitball

A large group of diverse people in a pilates class exercising in a gym practicing balance and control

Complex exercises

Effective exercises on fitball for the entire muscle group are suitable for weight loss, recovery from injuries, with neurological diseases, as well as for pregnant women and children.

Before starting the workout, you need to do a little workout.

Exercises for the stomach on fitball

Simple exercises help to get rid of excess weight and to pump the abdominal muscles well. When performing, it is necessary to monitor that the stomach is always tense.

Exercise 1

  1. Put the ball on the ground, lean on it with your hands.
  2. Make backspouts with both feet and return to the previous position.
  3. Stand up straight and straighten your back.
  4. Repeat the exercise 10-15 times.

Exercise 2

  1. Put the fitball on the ground and lean on it with your hands (elbows).
  2. Do the attacks with your feet, setting them wide apart.
  3. Next, you should move away and approach the ball, but you can not tear off your hands from the ball.
  4. You can gradually bend and unbend legs, arrange them in different directions.
  5. Repeat a set of exercises on fitball need 20-30 times depending on the load.

Exercise 3

  1. Put the ball on the mat.
  2. Stand on all fours and lean on the fitball.
  3. Pull the legs into the bar. The muscles of the abdomen should be strained at the same time. Do not forget to breathe properly.
  4. The elbows should be located just below the shoulders. Take care that the body does not fall down.
  5. Beginners should start with 10 seconds. If you feel that you are easy to perform this exercise, it is recommended to put your feet a little closer to each other.
  6. To increase the load, you can start moving the ball elbows.
fitball

Stomach and legs exercise fitball

Exercises on the press on fitball

This training course with a fitball helps to pump the muscles of the press. It starts with a simple, gradually increasing the load.

fitball

Fitball press exercise

Exercise 1

  1. Lying belly on fitball.
  2. Legs should be placed on the width of the shoulders. They must lean on the floor.
  3. Put your hands on the width of your shoulders.
  4. Start lifting the upper body of the trunk and lower it down again.
  5. To increase the load, the trunk can be lifted and transferred first to the right, then to the left side.
  6. Easy exercise is repeated 15 to 30 times.
fitball

Fitball group exercise

Exercise 2

  1. Back to fitball. The trunk should fit completely on the ball.
  2. Hand over his shoulders.
  3. Gradually raise and lower the body of the trunk. The muscles of the press must be very tense.
  4. Supplement the exercise by lifting the left or right foot.
  5. Repeat 10-15 times.

Exercise 3

  1. Put the ball in front of him on the mat.
  2. Get on your knees.
  3. Hands push the ball forward, straighten your back and stretch your arms in a straight line.
  4. To return to the starting position, the muscles of the press should be very tense at the same time.
  5. You need to start from 10 times, gradually increasing the load.

In one Norwegian school, the children decided not to sit on ordinary chairs, but on fitballs. This affected positively not only on the physical, but also on the psychological state of health of students.

Rolling plank with fitball

Rolling plank with fitball

Exercises on the fitball for the back

This set of exercises with a fitball in addition to losing weight helps to form a smooth and beautiful posture. In addition, coordination of movements develops, the muscular corset is strengthened and endurance is trained.

Exercise 1

  1. Stand up straight and grab the ball with one hand.
  2. Doing inclines with a fitball in different directions, the muscles of the back should be well stretched.
  3. Gradually you can raise your legs or set them aside.
  4. Easy exercise to repeat 20-30 times.

Exercise 2

  1. Stand up straight and wrap your arms around the fitball.
  2. Bend down and stretch the ball forward, then up overhead. The hands must remain straight.
  3. Return to the starting position.
  4. Supplement the exercise can be attacks in different directions. The ball can be lifted not only upwards, but also alternating: left and right.
  5. You can complicate the problem by adding squats.
  6. To repeat exercises on fitball for growing thin it is necessary 10-15 times.

Exercise 3

  1. Stand up straight and lean one foot on the ball.
  2. Gradually do sit-ups.
  3. If the load seems weak, then you can drive around the ball in a circle with your foot, which rests on it.
  4. Repeat squats 10-15 times.

Exercise 4

  1. Put the ball against the wall at the back level.
  2. Spread your legs shoulder width apart and a bit ahead.
  3. Do sit-ups, raising your hands in parallel. The ball should roll over the entire back from the shoulders to the buttocks.
  4. It is necessary to climb up through the heels, as if pushing from the floor.
  5. Begin the exercises with 10 times, gradually increasing the load. If done correctly, you should feel a burning sensation in your legs.
Fitball

Fitball

Exercise for buttocks on fitball

The whole of our lower body is being worked on. The abdominal muscles are also involved in order to maintain balance.

Exercise 1

  1. Stand up straight and straighten your back.
  2. Pick up the fitball, wrapping it around his arms.
  3. Carefully do sit-ups. In this case, the back must remain straight.
  4. Exercise is easy. Even a beginner can repeat it 10-15 times.

Exercise 2

  1. Stand up steadily and clasp the ball with your hands.
  2. Make one squat. It is necessary to watch, that the back thus remained equal.
  3. Next, sitting, turn with the ball first to the right, and then to the left. In this case, the hands must be on the same line.
  4. Return to the central position and stand up.
  5. A simple exercise should be repeated 10-15 times.
Exercises on butt fitball

Exercises on butt fitball

Exercise 3

  1. Lie on the mat on your back and put your hands on the sides
  2. Put your feet on the ball.
  3. Movement should begin with the buttocks. It is necessary to squeeze muscles well and pull the ball to yourself. The legs in the knees thus go up.
  4. When the buttocks and buttocks are on the same straight line, you need to go down.
  5. For beginners, it is enough to do 10 times, gradually increasing the load.
  6. The upper part of the body should not strongly strain, especially the neck.
  7. If the exercise seems easy, then you need to change the position of the hands and put them along the body.

Exercises on leg fitball

In complex exercises, not only the muscles of the inner thigh, but the muscles of the abdomen and back are worked out.

Exercises on leg fitball

Exercises on leg fitball

Exercise 1

  1. Stand up straight, hugging the ball with your hands.
  2. Start to make lunges back on the right leg, bending it in the knee.
  3. Return to the starting position and straighten.
  4. Make lunges on the left leg, bending it in the knee.
  5. Return to the starting position again. In this case, the hands must be on the same line.
  6. A simple exercise is performed 15-20 times.

Exercise 2

  1. Stand up straight and grab the fitball with your hands.
  2. Simultaneously, make a lunge with your left foot from behind and raise the ball on straight arms up.
  3. Return to the starting position.
  4. Repeat the same with the right foot.
  5. Return to the starting position.
  6. Add loads can be, if after the attacks to bend the leg in the knee.
  7. Simple attacks should be done about 10 times on each leg.

Exercise 3

  1. Stand up straight, spread your back and take the ball in your hands.
  2. At the same time, raise the ball up and the right foot forward.
  3. Return to the starting position.
  4. To repeat all the same, only now it is necessary to lift or take aside the left leg.
  5. The exercise is repeated 10-15 times.

Exercise 4

  1. Lie on the mat on the back, hands to set aside for balance.
  2. Legs grab a ball.
  3. Bend your knees and raise the ball without lifting your back from the floor. Only in this way will the muscles begin to work.
  4. In the same way, lower the ball to the ground.
  5. First, you need to do 10 repetitions, each time increasing the number.

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