Gymnastic ball or fitball - was recognized as the most useful invention in the fitness industry. And this is really justified title - fitball has no contra-indications, but during training it helps to use almost all muscles. Despite the fact that you train on fitball, whether it's press, buttocks, hips, your posture is constantly in the process of improvement, because keeping the balance on the ball constantly, the back muscles have to work all the time. So, today we will share with you a very effective set of exercises with a gymnastic ball, but before we discuss the origins of fitball.
A bit of history
A gymnastic ball was invented and implemented in practice in the 50s of the last century in Switzerland. Swiss doctors used exercises with a gymnastic ball for treatment and rehabilitation in case of paralysis, and I must say, they used it very successfully. After twenty years of effective Swiss practice, American doctors adopted this method from them and used the ball to treat diseases of the musculoskeletal system. It was from America that the path from the gym ball to the fitness ball began. Since the 90's, exercise complexes with fitball come out one after another.
What does fitbol do?
Exercises on the gym ball are not only suitable for weight loss, but also for a kind of strength training. With the fitball, you can pump up your arms and legs, you can tighten the muscles in the area of the inner thighs. There are also training programs on the fitball for the buttocks, back, stretching exercises, and, of course, on the press.
It is the use of exercises on the gym ball for the press that most of us are interested in, because we all crave a flat stomach. In this "industry" fitball will be very handy, because many quickly get bored with routine "pumping" of the press on the floor. A gymnastic ball will help you diversify your activities, improvising and varying, you can easily make up your own complexes on a daily basis.
Exercises
Today we will consider a set of exercises on the gym ball for the press.
- We take emphasis on the forearm, we pinch the ball between our legs. We lift the bent legs together with the ball, unbend and bend the legs - 8-16 times.
- We do not change the starting position, we straighten the feet with the fitball, rotate and twist to the right and left, while the legs are raised 45 ° from the floor.
- We make the second approach to the first exercise - 8-16 times.
- We make the second approach to twisting.
- We lower the ball to the floor, put our feet on top of the ball in a half-bent form. Hands by the head and do body lifts - 8-16 times.
- Without changing the initial position, we do the lifting with a body with twisting - 8-16 times.
- We make the second approach to Exercise 5.
- We make the second approach to Exercise 6.
- We stretch our legs on the ball, raise the buttocks, pointing at the straight arms. The position was fixed. Down, lift the buttocks and at the same time, raise the left leg. We fixed the position, lowered the leg first, then the buttocks. Repeat on the right foot.
- We pinch the ball between the straight legs, we make the ascent to the vertical position - 8-16 times.
- We repeat the same exercise, but after lifting the ball with the legs, we intercept it in the hands, and lower it by the head. When lifting the legs - return the ball to the previous position.
- Left the legs in an upright position, hands to the side, lower the legs with the ball to the left, then to the right - 8-16 times.
- We returned our legs to the vertical position and perform twisting - 8-16 times.
- We lay down on the side, the ball is clamped between the feet, we raise our legs 8-16 times.
- We detained our legs in the air, we carry our feet upwards 8-16 times.
- They returned the legs to their original position, detained in the air for 10 seconds.
- We change the side and repeat everything from 14 exercises to the other leg.