fitness ball (fitball) no longer belongs to the category of new products.About half a century ago it was developed for the rehabilitation of patients with spinal fractures and cerebral palsy.Today, this invention has become the widest popularity - they are happy to use both adults and children.
advantages ball fitball fitness
provides a number of advantages, and therefore managed to gain high popularity.This simple sports equipment improves coordination, trains the cardiovascular system, and simultaneously provides a massage the problem areas of the body.
ball for stretching, strength training (as a weighting agent or a support for exercises), as well as aerobic exercise (practice jumps, squats, etc.).Massage ball fitness is equipped with a soft "pins" that provides additional benefits - improves blood circulation, eliminates congestion, broken fat lumps.
Even colors balls for fitness matters - bright colors stimulate and give an extra boost of energy and stringent "sports" colo
Fitbol convenient to store and transport, it is important only to take care that the complete present pump.Balls for fitness are of different sizes (from 25 to 95 cm) - it all depends on the type of exercise (small balls are suitable for Pilates or water aerobics).
exercises with a ball for fitness
1. Exercise for the back muscles.
Lie on the floor, lift your legs up, bend their knees and place tibia fitball (hamstring should touch the ball).Roll the ball left and right, straining the muscles at the same time.
2. Exercise for the back muscles.
the same IP.Lift the lower back (low, about the middle of the ball).Dropping to the floor, make sure that the surface of the back was again pressed to the floor (arch your lower back is impossible).
3. Exercise for back muscles.
Lying on the floor, lean on fitball heels (take care that the ball did not budge).Lift the hip to waist level and return to the SP.
4. Exercise for the back of the thigh.
Lie on your back (all its surface must touch the floor).Shin put one foot on the ball (the back part of the thigh should deal with the surface).The second leg bend, lift and place the foot on the ball.Lifting the buttocks, legs, tighten them the ball, and the feet create opposition to this motion.In the course of the exercise ball should not budge.
5. Exercise for leg muscles and inner muscles of the pelvis.
Lying on the floor, lift your legs, bend them and place your feet on the ball.Lift the hips, rounding your back on the floor, leaving only the blade.Go back to the SP, straightening his back vertebra by vertebra (the ball at the same time does not move from the place).
6. Exercise for leg muscles and inner muscles of the pelvis.
Repeat the previous exercise, bending the knee joints at different angles.
7. Exercise on stretching and strengthening the muscles of the buttocks, the press, pelvic floor and back of the thighs.
Lying on your back, pull one leg toward the ceiling, and the second bend and place your foot on the ball.Basing it on the ball, lift the hips, rounding your back on the floor, leaving the blade.In this position, move the ball via the foot back and forth.Then slowly return to the SP, straightening his back vertebra by vertebra.
8. Exercise on stretching and strengthening the muscles of the buttocks, the press, pelvic floor and back of the thighs.
the same IP.Sitting up, casting a straight leg behind his head, his fingers touching the floor, and then return to the SP.
9. Exercise to balance training, as well as to work through the body muscles, legs and feet.
Lying on the floor, hands to push the surface, legs straighten.Soles of the feet on the lean surface of the ball.Lift the hips, leaving the blades on the floor (the muscles of the buttocks and the back must be stretched).In this position, alternately lift your feet up.
10. Exercise to strengthen the muscles of the feet and back.
Sit on the ball, put his hands on the front of the thigh, straighten your back, place the feet on the floor parallel to each other.Move the ball in different directions by using the buttocks.
During exercise Ball for fitness controls breathing - it should be smooth.The number of repetitions gradually increase, but start small (with 5 times).If in the process of elaboration of the muscles you will feel discomfort, postpone this exercise until next time and consult a physician.
fitness ball - a convenient tool that can at times enhance the effectiveness of training.Acquiring fitball, you will win.