Exercises on the ball – already relatively old word in fitness. They were invented as a separate form of fitness in the mid-20th century. The so-called fitball invented Swiss physiotherapist for physical therapy, and 80s, he was part of the Arsenal of fitness centers.
what is the difference between training on the ball from the rest of the aerobics?
- Round shape of the ball allows you to exercise with high amplitude.
- Instability of the ball forces you to strain a few muscles and thus is the correct study exercises.
- because of the stress on your back, abs and hips, exercise ball for weight loss train your agility, coordination, and posture, resulting in muscle tone, which are responsible for figure and waist.
- These exercises do not give such a load on the spine, like jumping or the swing to aerobics. Also, “unloaded” legs. So exercises on the ball for weight loss – one of the great alternatives to traditional aerobics or running.
the Advantages of exercises on the ball for weight loss that these exercises due to the distribution of the main load, allow to remove the main weight of the knee and ankle, and therefore are suitable for people with overweight or foot problems.
How to choose a fitness ball?
first, the ball should be equipped with “anti-explosion”: look for it labeled ABS. This would mean that in case of puncture the ball just quietly pulls the air and bursts with special effects.
second, size. Standard diameters balls: 45, 55, 65, 75, 85, 95 see Remember your growth and take 100 – it turns out the right size. Check your choice is simple: sit on the ball. If legs are bent in knees to a 90 degree angle is correct the ball.
third, horns, knobs and spikes. Horns and pens for children. But the spikes – for massage. Thus the choice.
fourth – color. It’s very psychological preferences.
Expensive or cheap ball – not so important. It is important that you on it is sitting correct, and that he did not bring “surprises.”
Range of exercise ball for weight loss and fitness
All exercises on the ball from the “complex of exercises with the ball” should be repeated 15 or more times.
sitting on the ball, stepping with your feet forward, rolling it under the blade. Feet shoulder width apart, body parallel to the floor. Contracting the glutes and hips to raise the pelvis up to a straight line between shoulders and knees. Lower the pelvis. To raise again.
In initial position as in exercise above, at the top of the lift of the pelvis to take into the castle hands and straighten in front of chest. Rotate upper body with arms left and right (pelvis not lower). You can pick up a dumbbell.
same drill as without the ball, but now with the arms bent at the elbows “triangle” on the ball, feet together on the floor. The body forms one line, all tenses. The ball rolls from right to left.
Plank No. 2
the same strap, but the arms bent at the elbows and placed on the floor, and your feet rely on the fitball.
Walking on his hands, lying on the ball
the Belly on the ball, hands and feet touch the floor, head to lift. Hands turning over, rolled the ball from his chest to his shins, back and forth. The body thus to keep in “the limit”.
the Ball under the lower back, feet shoulder – width apart, knees bent and locked at 90 degrees. Head and shoulders down, back curved at the bottom. Hands in the lock under the head. On the exhale, raises
e the case. At the top press further strain to the limit and turn the body with your elbow up alternately.
Crunches for the oblique muscles.
press your feet into the wall, lie on the ball side. The body should be in a straight line. The top hand behind the head, and the lower holds the ball. Raise the body and pull the elbow up the amplitude. Don’t forget to repeat for the other side.
Lying on his back, arms outstretched resting hands on floor, slightly bent is clamped between kicking the ball and move his feet on the amplitude of the right and left. The blade is not lifted from the floor.
passing the ball
the same as the previous one, but the ball kicked up and pass it into the hands of the (direct) Hands then the ball is lowered behind your head, then pass it to feet.
Push UPS off the ball. Keep your back straight.
Squats with ball
Standing back to wall press back to wall ball. Sit down slowly to the position “in the chair” (legs bent at 90 degrees). Slowly climb.
Bridge No. 2
Lying on back, arms at sides, palms on the floor. Put your feet on the ball. Drove it for themselves, raising the pelvis and the straining press, relying on the ball to feet. The pelvis does not drop all the time of exercise.
Exercises for lower back.
Lying on his stomach on the ball, hands behind head, legs straight, resting on the floor. The trunk rises to the same line as the feet. To look forward. The option exercise is to breed the top of the arms and shoulder blades.