Fitbol is a Swiss invention, it was originally used as a simulator for the rehabilitation of patients with cerebral palsy. Soon, its effectiveness was paid attention to fitness coaches, the ball began to gain popularity in the gyms. Exercises on fitbole promote stretching, rapid weight loss, muscle relaxation, strengthening of joints. Now the gymnastic ball is an indispensable attribute of any gym. There are different versions of the ball - with and without handles, as well as a hemisphere - a fitball with a flat base.
Than exercises on the fitball
are useful. All exercises with a gymnastic ball are loads of their own weight, hence the obvious plus - to injure, to overload the muscle, dealing with this shell, is almost impossible even for beginners. Fitball loads all muscle groups, stretches ligaments, strengthens joints. Part of the exercises give cardio-operations, so in addition to training the muscles, the gymnastic ball gives a pronounced effect of losing weight. Using the fitball, muscles are trained, which are considered problematic for inflation.
How to choose the right fitball
When choosing a gym ball, you should take a closer look at these details:
- Smell. It should not be at all. If the seller tells you that the smell will fade with time - do not believe him. Qualitative fitball has no rubber odor. Chinese cheap fakes have a clearly expressed aroma of automobile tires. Such a product can present even a danger for allergy sufferers, becauseWhen exercising on fitball, the skin contacts the surface of the ball.
- Stitches. In a good ball, they are barely distinguishable visually, absolutely not probed. Buy fitball should be only after it inflates and checks the seams. A prominent hillock or vice versa, a groove, should not interfere with training and deliver discomfort.
- Nipple. In a qualitative ball, it is drowned inward, it is not felt by any part of the body. If you lie with your back on the nipple - the sensations should not give out its location.
- Antistatic effect. If the fitball does not have an anti-static effect, it will collect dust and small debris all over the room. To check this parameter, you should rub the inflated ball with a synthetic cloth for a few seconds. A quality ball will not "magnetize" the fabric to its surface.
- Shape. Fitball should be round from all sides. If you see an "ellipse" or an "egg" - before you a substandard product.
- Diameter of the fitball. This parameter depends on your growth. It is not necessary to measure it. The diameter is indicated in the package. Table of dependence of the fitball size on growth:
| Height( cm) | Diameter( cm) |
| Up to 152 | 45 |
| 153-165 | 55 |
| 166-185 | 65 |
| 186-200 | 75 |
| Above 200 | 85 |
The data in the table are conditional and optional. To choose the size, you must sit on the ball so that the feet fully touch the floor, with the knees should be one horizontal line with hips or be slightly below their level.
Exercises for losing weight with a photo
The best exercises for losing weight are those that load all groups of muscles of the body. Effective weight loss is achieved due to a combination of cardio loads with muscular efforts. Exercises on fitbols achieve all the goals, giving a load to the muscles, not available for other simulators. Each complex is easily performed by beginners, does not require even basic skills. The intensity of the exercises varies with the degree of preparation.
For the back and spine
The starting position - lying with your back on the ball, the feet are completely touching the floor, hands behind the head( or along the body for beginners).Bending and unbending the knees, move forward and backward, maximally bending at the extreme rear point, leaving only the scapula in the extreme anterior space on the ball. To increase the load, complete the exercise in a circular motion of the body.
For the press
For training the press with a gymnastic ball, you will additionally need a gym mat:
- Lying on your back, grab the ball with your feet and lift it above yourself. Lower the ball back slowly. Repeat 15 times.
- Lying on your back with the fitball between your legs, doing rotational movements. Exercise effectively trains the oblique muscles of the press. Repetition - 15-20 rotational movements.
For thighs
The exercises for the hips should be performed after a preliminary warm-up, tk. Excessive stress on the unheated ligaments of the legs leads to injuries, sprains. Effective tasks for weight loss of the hips:
- Shallow squats. The foot of one foot is put on the ball, and the other foot is performed squats to the depth, which allows stretching. Keep hands in front of you to maintain balance. Repeat 15 times. Squats near the wall. The ball is clamped between the back and the wall, squats are done to such a depth that at the bottom of the thighs they become parallel to the ground. This exercise relieves stress from the back, which makes it more acceptable for those suffering from spinal diseases. Repeat 15 times.
For hands
In addition, you will need dumbbells weighing up to 1.5 kg. Exercises for the hands on the gym ball differ from the static ones in that the unstable shape of the support makes you constantly keep your back in the correct straight position:
- Press the dumbbell up. Sitting on the ball, put the brush with the dumbbells on your knees. Fold in the elbows, straighten the arms vertically up, the starting position. Repeat 15 times.
- Push-up. The emphasis is lying, but not resting on the floor, but in fitball. Make 10 push-ups
Stretching exercises
Fitball helps greatly increase the flexibility of the body while remaining a safe projectile. To perform the exercises you need a gym mat:
- Take the starting position: sit in the position of the leg wider than the shoulders, lean on the ball in front of you. Leaning on the ball, roll it behind the stops left and right, return to the starting position. Repeat 10 times.
- Starting position: forward thrust with the help of hands in fitball. Roll the ball forward, resting his hands, returning to the starting position. Repeat 10 times.
Exercises for pregnant women
During pregnancy, women may experience pain or discomfort in the lower back: this is due to the increase in the abdomen, the transfer of the center of gravity. The situation is complicated by the fact that the usual massage, as an anesthetic, in this case becomes inaccessible, because.lying on the abdomen of pregnant women is difficult, and in some cases even contraindicated. Gymnastic ball copes with the task of pain in pregnant women for 1-2 weeks of training. Everything is simple:
- To sit on the ball, putting feet on the floor, hands freely lie on their knees. Holding the shoulders in one position with the pelvis "draw" the circles in each side 7 times. Repeat 3-4 times a day.
- Lie back on the fitball, feet on the floor, arms crossed in front of the chest. Perform rolling from the blades to the pelvis with the fixation in the upper position for 1-2 seconds. Repeat 10 times. Do 5-6 sets a day.
What exercises on the ball can be done after the birth of
Loads after childbirth should be very strictly dosed. Excessive enthusiasm for fitness can lead to lack of milk, stretching, trauma. Before the beginning of the consultation with a doctor is mandatory. To restore the back muscles, exercises with a fitball are recommended:
- Standing on the floor, palms rest in the ball. Rolling the ball with your hands as much as possible forward, the initial state. Repeat 10 times.
- Lying put your shins on the fitball, lift the body to your knees, trying to touch the right knee with your right hand and vice versa. Repeat 20 times.
Video drills for children of different ages
Videos that show the use of fitball for gymnastics of children of different ages, you will see below. Are you interested in gymnastic warm-up exercises for children of the first year of life and for preschoolers? Popular exercises, the order of their implementation, possible problems, the secrets of successful training with children - all this will help with the confidence to introduce a sport ball.
Ball gymnastics for babies
Gymnastics for preschoolers with fitball
Reviews on training
Nadia, 24 years old : My husband bought me a fitball during pregnancy, but I never did it, but after giving birth he helped me and the baby very much. At first I stretched my back only to myself, and then I began to lay my son on the ball and roll. We both liked this lesson, my back stopped hurting, and my son became confident in holding the head very early( in a month and a half).
Svetlana, 43 years old : I tried to lose weight at home - nothing happened, there was not enough motivation. I registered for a yoga course with a fitball. In the group, classes are much more interesting, and the load is almost imperceptible. For six months of this yoga I dropped 16 kg and do not stop. I got myself a fitball home and train independently. Exercises are simple, it is a pleasure to do them.
Lena, 34 years old : After delivery, she gained 15 kg extra. Especially me thighs have upset, well nothing could remove fat from an internal surface! No simulators, charging and running did not help. I stumbled upon an exercise course on fitball, tried it, and after 3 months I saw the first result: the muscles became noticeably stronger, and the skin tightened, and the back ceased to disturb the pains..
Katerina 34 years : I have been teaching fitness for more than 10 years. I noticed in my wards that exercises with usual fitball bring a tangible result, especially to beginners. The ball does not give excessive load, prevents stretching and other injuries. The projectile is well suited for both beginner and warm-up before intense training. I recommend fitball as a way of rehabilitation after trauma or childbirth, problems with the back.