The ball for fitness, or fitball - is a wonderful sports simulator, which in 2008 was named the most useful invention of the fitness industry ever. Exercises on the inflatable ball give the body a multifaceted load, and besides, it is much more interesting and unusual to engage in it. Physical exercises with the ball develop not only strength and endurance, but also qualities such as flexibility and coordination of movements. In addition, regular lessons on fitball in just 1-2 months significantly improve posture.
Exercises on the ball: a bit of history
In aerobics, fitball did not come at all in recent years, as many believe. It began to be used as early as the 1950s in Switzerland - but at that time it was an accessory that doctors recommend to patients with paralysis. Only 20 years later, American scientists began to regard it as a sporting attribute for all people. In the 1990s, when shaping, aerobics, weightlifting became very popular, the Swiss ball began to be used as it is now.
For such a period of time, many complexes have been developed that help and get rid of back pain, and tone muscles and tighten the whole body. Today, exercises for the press with a gymnastic ball, as well as other workouts of a different orientation, are very popular.
Exercises on the ball
Exercises for employment with fitbolom there is a lot, and environments of all this mass different instructors choose their options. We offer you the most complete and diverse complex that allows you to train the whole body. Do not forget that at the beginning of the training, a warm-up is essential (at least circular movements by all joints in turn and 4-5 minutes running on the spot).
Pelvic lift (working press, back, legs)
Lay down in front of the ball, throwing his legs at him, without touching his feet. Roll the ball with your feet to yourself, lifting the pelvis up. At the upper point, hold for a few seconds, then return to the starting position. You can rest your palms on the floor. Repeat 10 times.
Slopes to the sides (press and oblique abdominal muscles)
Lying on the back, the ball is sandwiched between the legs, bent at the knees, hands rest on the floor. Do not tear off the shoulders, tilt your legs to the right, go back to the original, and tilt to the left. You need 12 such repetitions. At the advanced level, the legs should be straight - try and do it in a different way.
Twisting with a fitball (press)
Lying on the floor, the ball is clamped between the knees, the legs are bent, hands behind the head, the stomach is strained. Lift your legs and tear the pelvis off the floor. Repeat 12 times.
Push ups
Lie down with your belly on the fitball and go forward with your hands so that only the legs below the knees remain on the ball. Slowly bend your arms, performing classic push-ups. It takes 10-12 repetitions. This exercise involves the muscles of the whole body.
Back push-ups (hands, especially the back of the hands)
Hands rest in the ball, feet - in the floor, the body makes a straight line along the entire length. Slowly push, bending arms in the elbows. Repeat as much as you can, ideally 10-12 times.
Legs lift (for buttocks and legs)
Lie down with your belly on the fitball and go forward with your hands so that only the legs below the knees remain on the ball. Alternately raise your legs as high as possible. Perform 10-15 times for each leg.
Exercises on the ball should be performed within 40 minutes 3 times a week. When you finish them all, just start again. As a result of this training, you will gain endurance , strength, and dexterity. In the video you can see exercises for the whole body, which will also be useful for you.