Most often, women suffer from excess weight. And on this basis, many complexes arise: I don’t want to look in the mirror, neither do I leave the house. Only one thought is spinning in my head: to get rid of hated rollers of fat.
Well, if time and money allow you to go to the gym. And if not? So stay full, hate yourself for it and worry? No, let's not let fat ruin our full life!
We buy fitball and do gymnastics with the ball. Not sure how it is? We will tell you everything.
Pick the ball
Where does it all start? From choosing a convenient fitness ball for future activities.
There are several diameters. The smallest - 45 centimeters, the largest - 95 centimeters. The size of the ball for gymnastics is very important. A ball that is too small may not be able to withstand the load, and if it is too large, it’s hard to work.
So, how to choose the best option? The growth of the future gymnast minus one hundred. For example, a woman is 163 centimeters tall. Subtract one hundred, we get 63. That means the lady needs a ball with a diameter of 65 centimeters.
The main diameters are as follows:
45 centimeters;
55 centimeters;
65 centimeters;
75 centimeters;
85 centimeters;
95 centimeters.
What else, besides the diameter, wanting to do gymnastics with the ball, pay attention? On the quality of the product. When buying a ball, pay attention to the abbreviation ABS. This is the Swiss abbreviation, which translates as "anti-explosion system." Anything happens, for example, on the floor there is something sharp and proportional to the ball. It will not explode, but will begin to deflate slowly. If such letters are absent, it is better to refrain from buying. What will happen, explode the ball at the time of the exercise? Fright, at least, is provided. And the maximum is a severe injury.
When buying a ball, pay attention to its appearance. There are balls with horns, there are spikes. The first are designed for children. If the purchase is designed for a child, a gym ball is bought with horns. It’s more interesting to deal with him.
A ball with spikes is also a massager. Caught this eye? Take it without hesitation. Get a double effect without extra spending.
What clothes to choose
Gymnastics with the ball is not so easy as it seems at first glance. The ball must be held, balanced on it. For your own convenience, wear a sports uniform. Ideally, shorts, because trousers and breeches can slide on the ball. Choose a cotton shirt. Sneakers are required; wearing socks is very inconvenient to hold the ball with your feet.
Move on to the exercises
Ball exercises (gymnastics) are divided into several types:
- For the press.
- For arms and back.
- For the hips.
We begin with exercises for the arms, chest, and back. This is, as you might guess, push-ups.
Ball push ups
Feet are on fitball. From the prone position, ten push-ups are performed. The higher the level of training, the more difficult the exercise becomes. At first, gymnastics with the ball, legs almost completely lie on it. Gradually, the legs approach the edge, the emphasis in the ball occurs only with the toes.
Back push ups
A man sits on a ball, rests on it with his hands. Slowly sinks down, as if sliding off its "support". Hands remain in place while performing gymnastics with the ball.
Leg tilts
The practitioner lies on his back. Hands spread apart, palms down. The ball is clamped in feet. Straight legs with the ball held up. From this position, the legs and pelvis are tilted to the right and left alternately. The ball is held tight so that it does not fall out.
Twisting
Another great ball gymnastics exercise. A man lays on a ball with his back. Legs are on the floor, shoulder width apart. Hands folded crosswise on the chest. Raise the housing, taking a sitting position.
We work with legs and pelvis
The gymnast lies on his back. Hands along the body. The legs are straight, located on the ball. The practitioner rolls the ball to himself, while bending his knees. The closer the ball is near the pelvis, the better. Having reached maximum proximity, stay in this position for several seconds.
Leg raises
We accept the emphasis lying. The starting position is the same as with push-ups. The legs are located as close to the edge of the ball as possible. Here you should be careful not to slip off your equipment.
Raise one leg up to the highest possible level. Do not bend your leg. We linger in this position for a few seconds, lower our leg. Now the turn of the second limb.
How many times to exercise
The first steps in home gymnastics with the ball are the most difficult. Start in 10 repetitions. Try to do the exercises without rushing, as correctly as possible. If you can practice in front of the floor mirror, use it. This will help to see yourself from the outside, thereby allowing you to achieve the correct execution of exercises.
Gymnastics
In rhythmic gymnastics, exercise with the ball is a very beautiful element. How to choose a ball for this sport?
Start by paying attention to the rubber of which it is made. It must be of high quality. The quality mark is described above.
The ball should be placed in the gymnast's hand so that he does not have to strain, trying to catch the slipping ball. The inventory lies freely in the hand, it is convenient to carry out the main element with it. Most often this is the "eight".
There are three sizes of gymnastics balls suitable for different ages:
For children from 3 to 7 years, a ball with a diameter of 15 centimeters is suitable.
From 8 to 10 years - 17 centimeters.
From 10 years and older - 18.5 centimeters.
Of course, the appearance of the child should be taken into account here. If he is small in stature, although he is in the older age group, then it is better to buy a ball for the middle group. If the child is still small, but large, then you can buy a larger ball. The main thing is that the future master of sports in rhythmic gymnastics should be comfortable working with him.
Ball selection for rhythmic gymnastics
How to choose a ball? First of all, focusing on the requirements of the International Gymnastics Federation. The ball must have a certain diameter, length, and be made only of approved material.
Pay attention to the ball for gymnastics Sasaki. Manufacturer - Japan. Among gymnasts this ball is very popular. It has a very smooth, but at the same time quite sticky surface. The color is saturated, which is important in gymnastics. No special ball care is required. Just wipe it with a damp cloth and pump it on time with a special pump that comes with the kit.
Breathing exercises
How to choose a ball for breathing exercises? And why is it needed? First of all, to develop proper breathing. Ball breathing exercises are widely used in rehabilitation centers. Proper breathing serves as an impetus for the functioning of the whole body's vital system. If there is a violation of any physiological process, then such exercises are used as rehabilitation.
They are popular in fitness rooms. They conduct respiratory gymnastics lessons with the ball in schools, kindergartens and institutes. It is recommended to deal with very young children, to teach them to breathe correctly.
What should be a ball for breathing exercises? Its size in diameter is not more than 30 centimeters. Better to take Italian balls. They are high-quality, made of durable material, durable.
How often do you need to do
In order to lose weight through gymnastics with the ball, you need to exercise regularly. For beginners, it would be nice to give classes two hours a week. People more seasoned - go to three times a day. Three times a week, of course. Those who really, really got into a rage can be practiced four times.
What you need to know if you want to lose weight with fitball training?
We work for quality. What good would it be if the losing weight performs three approaches twenty times, for example, but somehow? Better two approaches ten times, but correctly and without haste.
During classes, you often feel thirsty. Put a bottle of mineral or boiled water near you.
After classes, it is not recommended to eat at least a couple of hours. As well as before training.
Is the training over? Take a contrast shower. This will help to relax.
What time is better to do? It all depends on your own convenience. Do you like morning classes? You are welcome. Is it easier to train in the evening? No problems. Listen to your own body: when it is easier, then start training.
When doing gymnastics with the ball, it is advisable to adjust your diet. Eating chocolate in the evenings, and working in the morning is not the best option. Start by stopping eating after 19 hours. Unbearable to endure hunger? Drink yogurt. Gradually eliminate pastries, fatty and fried foods from the menu.
Summarize
We talked about what fitball weight loss exercises are. We learned that there are big balls for gymnastics, small ones, and how to choose them. We also talked about balls for breathing, as well as rhythmic gymnastics.
The main aspects:
Fitball exercises are performed with care. Do not forget that working with the ball requires certain clothes in order to avoid injuries.
When buying a ball, be sure to choose the one on which the letters ABS stand. Why - described above.
If there is an opportunity to get a ball with spikes, take it and do not hesitate. Get your exercise equipment and massager in one product.
Conclusion
Now, readers who want to lose weight without spending a lot of money know how to fulfill their desire. We buy a fitball and say goodbye to extra pounds!