The gymnastic ball, or as we are more used to calling it - fitball, is considered a universal sports equipment. With the right set of exercises with it, you can work out almost all muscle groups, even at home. It can be used independently, and can be equipped with other sports equipment: dumbbells, weighting materials, expanders.
Fitballs come in different types, they are distributed according to the diameter and type of surface. The gymnastic ball can be glossy (absolutely smooth or with transverse stripes), satin (slightly roughened) and massage (with pronounced protrusions-pimples). The diameter of the fitball ranges from 40 cm (this is a gymnastic ball for children) and up to 90 cm.
In order for classes with this projectile to bring benefit and pleasure, it is necessary to choose it correctly, focusing on your height and arm length:
- with growth up to 1.55 m and arm length 45-55 cm, the diameter of the fitball should be 45 cm;
- with a height of 1.55-1.65 m and a hand of 55-65 cm, take a ball with a diameter of 65 cm;
- with a growth of 1.66-1.70 and a arm length of 65-80 cm, the diameter of the ball should be 70 cm:
- with a height of more than 1.70 m and a hand from 80 cm fitball 75-90 cm is suitable for you.
For children's activities, it is better to pick up a gymnastic ball with horns or an arc, that is, with any kind of handle, so that the child can maintain balance and the projectile itself.
Fitballs have been practiced for babies since the age of two weeks. Thanks to this, it is possible to combat bloating, to develop vestibular, visual and kinesthetic impulses. In addition, all muscle groups are well developed and strengthened.
Since the gymnastic ball has no contraindications, even pregnant women deal with it. During the classes, under the scrutiny of the instructor, a set of exercises is carried out aimed at training and relaxing the muscles of the back, pelvis, hips and abdomen, which has a beneficial effect on their tone. In addition, exercises improve blood circulation, relieve lower back pain, and allow you to relax and rest as much as possible.
As already mentioned, a gymnastic ball helps strengthen almost all muscle groups and burn fat. Fitball itself is unstable, and when doing it, you need to make sure not only that the exercises are performed correctly, but also that it does not roll away, and this is a double burden on the body, which leads to burning calories.
So, the basic exercises with fitball :
Press. During classes, you can work on the oblique muscles of the press, as well as the upper and lower lobes. It is necessary to lie on your back and pinch the ball with your legs. Raising the straight legs up, you can use the lower press. If you bend your legs on top of the fitball and do twisting, then the lower press works . In the same position, oblique muscles are worked out if you reach with your elbow to the opposite knee.
Back and buttocks. Great exercise to work out several muscle groups. To do this, it is necessary to lie on the fitball with the lower abdomen, legs to be fixed (for example, to rest against a wall or sofa), hands behind your head. It is necessary to lower the body as low as possible, practically touching the forehead of the floor, and then raise it as much as possible. At the top point you need to pinch your buttocks.
Legs. Sitting on the ball, stretch your straight leg forward, lower and raise it. Then repeat the approach, taking your leg to the side. Second option: kneel down with your chest on the ball. Take your leg back, raise and lower, then make an approach, taking your leg to the side.
Chest. For this exercise you will need dumbbells or weights. Fitball is used as a sports shop. That is, it is necessary to lie on his back (the area of the shoulder blades), the legs are bent at the knees (95 ° ), the buttocks are clamped. Spread your arms with dumbbells to a horizontal position, then bring it back. Such an exercise perfectly improves the shape of the chest, lifts it and makes it more elastic.
Try to deal with the fitball systematically: if the complex is one, then do the exercises every other day, if the complexes are different (muscles alternate), then you can do it every day.