Have you ever wondered what enormous loads our back can withstand? Throughout her life, her task is to maintain a perfectly vertical body position, and this is far from simple. Taking care of her health is our immediate responsibility. This will help exercises to strengthen the back muscles on the fitball.
Of course, you have heard about fitball, a gymnastic ball that is popular these days among both experienced athletes and amateur beginners. Fashion for him is not accidental. This simulator can provide an intensive load, while protecting the back muscles along with the spine from unjustified overloads. That is why, for example, exercises for the back on a fitball for pregnant women are recommended to almost all expectant mothers.
Consider several options for practicing with the ball. Exercises on the fitball for the back, the photos of which are given in this article, are suitable for people of any level of training.
Take care of the spine
The task of the first exercise for back fitball is to strengthen the extensor muscles of the spine to reduce the risk of injury during homework and training. In addition to the fitball itself, stock up on dumbbells of 1-1.5 kg (according to the level of your training).
The starting position is to kneel in front of the fitball and lie on his stomach. Then a dumbbell is taken in each hand, hands are freely lowered to the floor (you need to bend your elbows and turn your palms down). The pelvis is lowered, the lower abdomen is pressed to the fitball to the maximum. Keeping your head straight, look down.
Performing the exercise, from this position we raise the shoulders and head and smoothly spread our arms to the sides to a single line with the shoulders. Deflection in the lumbar region should not be allowed. Next, raise the left hand so that a slight twisting occurs in the spine. The right hand remains motionless. In this position, we linger for about five seconds.
We repeat the same for the right hand, the left - in the starting position. Make sure that the shoulder is moving at the same time, the body is twisting, and the lower part of the body - stomach, hips, legs - remains motionless.
The exercise involves 5 turns in both directions, then respite is required for a minute. Subsequently, it will be possible to take heavier dumbbells and bring the number of repetitions to 8-10. But more than 4 approaches are undesirable.
Not only the spine, but also the press
Perfect for those who need to strengthen the lumbar spine. It is a classic "boat" on the press, but with the ball.
The starting position is as follows: lie down on the fitball with your stomach, stretch and straighten your legs, lock your hands behind the head in the lock. The body pressed to the fitball is down.
When performing at a slow pace, you should raise the body to one line with legs straightened. Then slowly return to the starting position. At first, do no more than 2 approaches, each 8 times.
After some time, we bring the number of repetitions to 12, we make three approaches. When achieving ease in completing, complicate the task - keep your arms crossed on your chest in front of you. Then you can perform the exercise with weighting (dumbbell, pancake from the bar).
Strengthen the shoulders and back
The purpose of this exercise for back fitball is to strengthen the latissimus dorsi and hind muscles of the shoulders.
Starting position - you are standing in front of the fitball. Hold a dumbbell in a bent arm at your elbow and lean on the ball with your other hand. One leg is a little closer to the ball.
The body leans forward smoothly and slowly, the back is straightened as much as possible. The heavier arm remains below. Tightening the press, bending the elbow, we pull the dumbbell to the body. Then there is a return to its original position.
2 approaches are made, in each 8-10 repetitions. Their number is gradually increasing to 12-15, while you can do three approaches. The initial weight of the dumbbells is from 2 to 4 kilograms, over time, take heavier ones - up to 6 kg. And do not neglect a minute rest between repetitions.
Universal exercise
When performing this exercise for fitball (for the back), its lumbar, shoulders, abs, and upper thighs are trained.
Taking the starting position, we sit down on the fitball, step over and kick the ball under ourselves. The back lies on the fitball (shoulder blades and shoulders lean), the pelvis appears to be in the air. Legs bent at right angles stand on the floor, knees are strictly above the ankles, the feet are spread apart shoulder width apart, hands on the hips.
We proceed to the exercise. Slowly lower the hips so that the shoulder blades and shoulders are still pressed to the ball. Then again we return to the starting position. Do not forget to ensure that the body is parallel to the floor throughout the exercise, and the shoulder blades are not torn off the ball (take care of balance).
If there is no difficulty in doing it, do an exercise with dumbbells weighing about a kilogram in your hands, you can also rely on only one leg. The initial norm is 10 repetitions in both approaches (there are two in total), then we increase the load.
Do not forget about the hands
The goal of the fifth exercise for back fitball is to strengthen the muscles of the lumbar, biceps, and triceps.
We place the body on the fitball similarly to the previous exercise, but the arms with the hands fastened to the castle are extended forward. During execution, the housing should be rotated in both directions alternately after the hands. The lower part of the body does not move, the arms are straight and locked, the body is parallel to the floor.
This simple exercise is performed repeatedly (20 times or more). To complicate the task, you can also dumbbells or pancake.
This list of exercises is not exhaustive, but it contains all the necessary techniques for effective action on the spinal muscles.