Adding fitball to your usual sports is a great way to diversify the training process and “surprise” your body. This light and elastic ball helps to improve balance, flexibility and coordination, as well as strengthen almost all muscle groups, especially the abs.
It is widely believed that exercises with a fitball have noticeable advantages over those that take place with other equipment or training with your own body weight. To use all these advantages of a gym ball, you need to know how to use it correctly. Otherwise, you will get zero results or even injury.
In this article you will find detailed instructions on how to pump up the press on the fitball, information on the number of approaches and repetitions, as well as learn the secrets of a flat stomach.
What is fitball and how does it work
Fitball is also known as a Swiss or gymnastic ball, a ball for balance. It is made of soft durable rubber and filled with air. Fitball was developed by Aquinalino Kozani, an Italian plastics manufacturer. Initially, it was used in rehabilitation programs after injuries and diseases of the musculoskeletal system. Later, American therapists found him in the sports arena, and later gymnastic balls became a key tool in the fitness industry. Nowadays, in almost every sports club you can find fitball.
Its instability provides assistance in training all major muscles, as well as muscle stabilizers. With it, you can conduct a variety of functional training. The ball acts as an additional resistance, which allows you to deeply work out the muscles of the core, forming a strong abs and back.
How to choose a fitball
Gym balls come in completely different sizes. They must be selected depending on your height.
- If your height is up to 165 cm, prefer a fitball with a diameter of 55 cm.
- If your height is from 165 cm to 175 cm, use a ball with a diameter of 65 cm.
- If your height is from 175 cm, use a ball with a diameter of 75 cm.
To correctly swing the press on the fitball, it is very important to choose the right ball. To make sure that the ball is perfect for you, sit on it and make sure that your hips and legs are bent at an angle of 90 degrees, and the feet are located on the floor.
Exercises
Now you can go directly to the set of exercises on the press on the fitball, there are a total of seven.
After describing the technique of each exercise, the recommended number of approaches, repetitions and rest time for the beginner is indicated. Correct these indicators depending on the level of physical fitness, as well as as you progress during the training process.
These exercises allow you to pump up the press on the fitball both at home and in the gym - the choice of training place is yours.
The complex can be performed both in order with a break between each of the exercises, and on the principle of a super series, when several exercises are performed sequentially without rest in several circles.
Number of approaches: 3.
The number of repetitions: 10-15.
Rest time: 30 seconds.
Twisting
Classic twisting can be performed on the mat, however, fitball allows you to better feel the target muscle group when performing the exercise.
- Sit on the fitball and place your feet on the floor. Move a little forward so that your back is on the ball. Support your head and neck by placing your fingertips behind your head.
- Make sure you keep your back and neck firmly in line with your spine. Lift your upper body and twist. Hold for a couple of seconds to feel a burning sensation.
- Then go back and repeat as many times as needed.
Kneeling to the chest
This exercise is often performed in TRX loops, however it is quite difficult to perform. The fitball option is great for beginners.
- Place the fitball on the floor in front of you. Lean over and put your hands on the ball. Keeping your knees on the ball, and hands on the floor, move forward until your knees and legs are torn off the ball. Spread your arms shoulder-width apart and hold the body with the core muscles.
- Then tighten the ball and push your knees to your chest. You should feel a burning sensation in the abdominal area.
- Roll the ball back, stretching your legs to their original position. Repeat the required number of times.
Strap
The strap on the fitball is a modification of the classic strap. This is an excellent exercise in order to download the press on the fitball for women. It increases intensity and adds more resistance.
- Place the fitball in front of you on the floor. Rest your elbows on the ball, and your toes to the floor. Keep your abdominal and buttock muscles energized, your back straight - your body should form a straight line from head to toe.
- Hold this position for as long as you can, without sagging or arching in the hips.
- Return to starting position and after rest proceed to the next approach.
Number of approaches: 3.
Rest time: 20 seconds.
To increase the load, keep your legs close to each other or tear one leg off the floor to, on the contrary, reduce, place your legs wider, so you get more support.
Side bar
It is necessary to download the press on the fitball in both classical and non-standard ways. One of these methods is the side bar, which allows you to work out the oblique muscles of the abdomen.
- Lie on your side, place your forearm on the fitball. Your shoulder should be perfectly vertical. Place your other hand on your hip. Extend your legs fully by placing one foot in front of the other at a short distance.
- Straining the muscles of the cortex, lift your legs and pelvis so that the body stretches in a straight line. Keep this position as long as you can, without sagging or arching in the hips.
- Then lower the hips to their original position and after resting, proceed to the next approach.
Number of approaches: 2.
Rest time: 30 seconds.
Fitball Pass
This exercise helps to perfectly train not only the press, but also almost the entire body.
- Lie with your back on the mat, fix the fitball between the ankles, stretch your arms behind your head.
- Keeping your legs straight, lift them up at the same time as your upper body. Hands reach for the ball. Pass the ball into your hands, then drop back to the floor.
- As you exhale, twist, pass the ball back to your feet and lower yourself back to the floor. Perform the required number of repetitions.
Rock climber
With this very effective exercise, you can swing the press both on the fitball and on the floor, however, in the first case, the ball will add additional resistance for a deeper study of muscle fibers.
- Stand in front of the fitball. Lean over and place your palms on it. Keep your arms shoulder-width apart, stretch your legs back and focus on your toes on the floor.
- Holding the muscles of the cortex, inhale the right knee to the chest, and then return it back. Repeat the same with the left knee.
- Exercise at an average speed so you don’t lose your breath.
Hips
This exercise helps both swing the press on the fitball and activate the buttocks.
- Sit on the floor and place the fitball in front of you. Place your heels on the ball and lay your back on the mat. Keep your hands on both sides of the body, palms down, legs extended, straight.
- Squeeze your buttocks and push your hips up. Rise as high as possible above the floor. Hold this position for several seconds.
- Then return to the starting position and do the required number of repetitions.
Summary
Fitball is an excellent tool for performing exercises aimed at activating various muscle groups, strengthening them and bringing them into tone. It is very important to make the classes varied and use additional equipment so that the so-called “plateau effect” does not appear. Be sure to include the above effective exercises on the fitball for the press in the training program, and you will feel the difference in just a few days.