Exercises with a gymnastic ball for fitness

Exercises on fitball

Fitbolorgymnastic ball- this is an invariable sports inventory of each gym, in which fitness classes are held.

It is also called a Swiss or fitness ball.

This large inflatable ball does not just take place in the gym, but is an excellent simulator for developing strength, maintaining balance, endurance of the cardiovascular system.

Elastic and large fitballs are great for performing a variety of exercises, restoring the form after getting injured due to the ability to reduce strains in the muscles and spine.

It all depends on how you use this sports equipment. Especially popular fitness balls are used among those who want to lose weight, to maintain themselves in excellent shape.

Exercise with the Swiss ball can be in the gym or at home.

What should be fitball?

This shell is most effective with the right size. Produce gymnastic balls in three variations of the diameter:

• small in 55 cm;
• the average of 65 cm;
• large in 75 cm.

The first are for people whose growth is 149-164, the second - 164-171, and the third - 180 centimeters and above.

To properly choose a Swiss ball, you need to sit on top of it. If the hips with knees form a right angle with respect to the floor surface, then the shell is ideally suited for size.

How to practice with fitball?

There are many exercises that allow you to lose weight and keep your muscles in tone. The main thing is to take into account the fact that some of them require the use of a fitball with different diameters - larger or smaller. To get the most out, you need to select the balls of the appropriate size.

The level of physical training directly affects the number of approaches and repetitions.

The optimal option is to perform for each exercise 3-5 sets of 10-20 repetitions for each. You can increase the load after a few trainings.

If there are no problems with the training, the tempo is selected correctly.

Complex exercises on fitbole

The proposed program is designed in such a way that it allows to study all groups of muscles of the body.

Exercises on the gymnastic ball for the lower body

1 - Squats with a gymnastic ball overhead

Simple and familiar to many exercise, the effectiveness of which is enhanced by the use of a fitness ball. It perfectly examines the musculature of the legs and hands.

Do the usual squats, but lifting your arms up with the fitball between your hands. Be sure to involve the deltoid group of muscles, shoulders. Watch your torso. It should be placed vertically.

Do at least 10-15 push-ups.

2 - Squats with an emphasis on the wall

Effective power exercise on the quadriceps muscle, concluded in the creation of resistance through the fitball.

Stand with your back to the wall at a distance of one meter, place your feet on the shoulder level. Between the wall and the lower back, position the ball, and then slide down smoothly. In the lower position, the knees should be bent at right angles. Sit down, climb back up.

Repeat the same action 10-15 times.

Watch the position of the fitball. He during the squat is transferred to the shoulder blades, which allows you to provide support for the back.

3 - Squats with a fitness ball between the knees

Designed to work on the lower back, the inner thighs, which is one of the most problematic areas.

Standing straight, place the fitball between your legs. Its center should be in the area of ​​the knees. The ball must not touch the floor surface. Drop down to the knees forming a right angle, while squeezing and holding the fitball. Hold at the extreme point of the seconds at 30-45.

Recommendation:The maximum efficiency from such sit-ups makes it possible to get a fitball of a larger diameter, that is, one that is larger than an ideally-fitting ball. Only such a shell will give the necessary load on the hips. If it is difficult to maintain a balance, at first it is permissible to use the support as a wall or chair.

4 - Exercise with a fitball for the hips

Exercise works in three directions at once.

Lay down on the surface of the floor, stretching his arms along the trunk, putting his heels with calves on the fitball. Raise your hips up, raised from the floor with the abdominal and gluteal muscles. To maintain balance, use your hands.

Having exhaled, not removing feet from fitbola, tighten knees in a direction to hips. Hold in the accepted position for a couple of seconds, inhale and straighten your legs.

Make sure that the buttocks are at the top and work to the maximum.

The number of repetitions should be brought to 10-12.

5 - Slow and deep squats

Help to strengthen and maintain the tone of the legs, the press, hands.

Pull both hands with the fitball in front of the face. Go down, doing sit-ups, while carrying the inflatable ball to the left, holding it slightly higher above the left foot. Thrice slowly inhale, climb up.

To make the exercise as effective as possible, keep your hands firmly in front of your body, and crouch as low as possible.

The optimal number of repetitions performed in one approach is at least 10-15 sit-ups.

6 - Fitball attacks

Train the ability to maintain balance.

Stand with your back to the ball, put your foot on it so that the sole looks up. With a free foot, step 15 centimeters forward, bend both knees.

Monitor the position of the front leg. It should completely rely on the foot, not just on the fingers.

If you achieve the desired result at once difficult, you can use the support in the form of a railing or chair.

Repeat such deep attacks should be 8-10 times on each leg. When physical preparation allows, you can do more.

7 - Reverse hyperextension

Performing this exercise allows you to give the muscles of the buttocks tone.

Lie on the fitball chest. Fingers of legs and hands at the same time rest on the floor. Ride a little forward until your hands are at the same level with the shoulder belt, and the hips will not touch the surface of the ball.

Involve the abdominal muscles and closed legs. To do this, raise the straight legs so that they are at the same level with the body. Try to stay at the last point as long as possible.

The number of repetitions, equal to 12-15 times, must be done in one approach, without getting up from the ball.

Exercises on the gym ball for the upper body

This part of the complex perfectly complements the first seven exercises, helps to maintain the shape of the upper body.

8 - Push-ups with a fitball

Much more complicated than usual, but also much more effective. The main thing is to master the technique of execution.

Place the fitball in front of you, lie on top of it so that the muscles of the cortex are on the top of the ball, and the hands and feet touch the surface of the floor.

Moving your hands, move forward until the legs do not fall on the ball. The trunk should not bend, but remain straight.

You need to try to do at least 8-10 push-ups. If training allows, you can accomplish a great deal.

9 - Rack "lying on the gym ball"

A perfect exercise that allows you to turn an ordinary rack by keeping the position on an unstable fitball in a real workout for the muscles of the arms and shoulders.

An easy option involves placing elbows with forearms on the gymnastic ball, and the complicated one is performed with straightened hands. First, there is one elongated leg behind, and then take a step back to put the second.

To achieve the maximum result, you can hold the position for up to 30 seconds in each approach.

10 - Rolling out the gymnastic ball

The exercise of this exercise involves both the muscles of the bark and hands.

Place the fitball on the floor, and stand up behind him on your knees, putting your hands on the top of the ball. Push the projectile ahead of you.

Stop when the triceps are on the inflatable ball, and the legs move apart at the knees.

Movement is due to the dense muscles of the bark, "pushing" the body forward.

Do not try to do a lot of repetition right away. The main thing is to observe the right technique. For the first time there will be enough and 10 repetitions.

If excessive pressure is applied to your knees, use a yoga mat or lay a normal towel.

11 - Hyperextension

This exercise is aimed at strengthening the spinal muscles.

The abdomen and hips are on the fitball, and the straight legs behind the projectile. To hold the balance, grasp the ball. If the legs slide, you can rest against the wall. Raise the chest as high as possible, place the palms on the back of the head. Hold in this position and return to the original.

Such ascents must be repeated 12-15 times.

12 - Trigate push-ups

Allow to strengthen and maintain the tone of the triceps.

Sitting on top of fitbole, legs, apart from the width of the shoulders, bend at right angles in the knees.

Put your hands on the ball and slowly move them so that they protrude a few inches forward.

Perform 10 to 15 pushups, keeping your back straight, involving the muscles of the press.

13 - "Wedge"

A fairly complex and advanced exercise for working out the press. It not only strengthens the musculature on the stomach, but also causes a pretty sweat.

The Wedge is performed from an exercise-like eight position, that is, as for push-up, but the fitball is placed on the lower leg, not the toes. Legs necessarily straighten.

The very implementation is to pull the legs to the chest with the transfer of the abutment from the shins to the fingers. The result is the formation of a kind of wedge.

The correctness of performance is controlled by the absence of any deflections in the back area, the curvature of the toes relative to the fitball. The general position of the body is similar to that which is adopted when performing push-ups.

Exercise is quite difficult, but it gives an excellent result. The main thing is to try not only to master it, but also to perform at least 5-8 repetitions per approach.

Exercises on the fitball for the back and the press

14 - Corner

It is directed to the development of the abdominal press.

Lying on your back, put on the fitball ankle. Stretch your arms to your legs while lifting your torso up, but not lifting your hips off the floor.

Correct execution assumes the formation of the similarity of the Latin letter "V" or the symbol "tick".

After reaching the end point, count to yourself to five, and then slowly go down.

The optimal number of repetitions of such a corner is 6-10.

15 - Jumping

Give an energetic charge of vivacity!

Sit on top of the ball, stretch the muscles of the press, put your feet on the floor. Raising your knees up, and then down again, try to jump as high as possible.

The optimal duration of jumping is between two and five minutes. This allows you to maintain the frequency of contraction of the heart muscle at least until the middle of the training, which makes jumping ideal for warm-up.

16 - On the press

Perfectly strengthens the abdominal muscles.

Accept the prone position. Hands and feet are stretched out. Take the fitball with your hands, lift it over your head, and then, gradually lifting the limbs, move the ball to the legs, placing it between the ankles. Only the hips and buttocks should touch the floor. Slowly lower your arms and legs without letting go of the ball.

The optimal number of repetitions is 6-10 times.

17 - Bending the knees

Accept the position in a manner similar to that from which the push-up is performed. Straighten your hands.

Keep your hands under your shoulders, and your toes rest on the surface of the ball.

Tug the knees to the chest until they are at the hip level, and then return to the starting position.

Repeat from 10 to 15 flexions.

18 - Lifting the knees

Excellent work out the problem areas.

Arrange the ball against an object that can not be moved, or a power simulator if you are in the gym. Lay down on the fitness ball so that the back and shoulders touch it.

Grasp the simulator or another object, press your legs against each other. Bend the musculature of the press, draw your knees to the chest, helping your hands to maintain balance.

Do at least 10-15 repetitions to properly develop a press.

When the exercise is already mastered, you can move on to using free weight.

19 - Step into the sky

Worked oblique muscles of the press.

You need to sit on the fitball, legs to bring together, and then smoothly transfer them to the right, and hands - to the left. Next, return to the starting position.

Perform at least 12-15 turns on each side. The technique does not really matter. The main thing is to put everything to the maximum.

20 - Bends on stretching

Will be an excellent end of the training.

Stand up, your legs are set shoulder width apart, fitball in your hands above your head. The back should be straight, and the musculature of the press tense. The ball is transferred to the outside first one, and then the other leg.

Perform at least 10-15 slopes on each side. The main thing, remember that between the slopes you have to return to the central position.

A source: http://BuilderBody.ru/uprazhneniya-na-fitbole/

How to become slim with the lessons on the ball for fitness?

Girls and women who follow themselves regardless of age, pay great attention to their figure, doing everything possible to make it slim and attractive.

To this end, they attend gyms and fitness centers, because it is physical exercises that will allow you to correct the figure in problem areas.

Especially popular exercises with the ball for fitness, which you can perform, even being at home, without special training.

This special device is often called a fitball or gymnastic ball. Regular exercises with a fitness ball have a positive effect on the body, namely:

• increases muscle tone;
• flexibility of the body develops;
• coordination improves;
• fat deposits are burnt.

To exercise on the ball have benefited, it is important to choose the right type of irreplaceable device.To this end, it is better to visit sports goods stores, where sellers must provide a table of the optimal ratio of the diameter of the gym ball and the growth of the athlete.

Rules of employment on a gymnastic ball

A complex of specially designed and selected exercises on the gymnastic ball for fitness will only benefit if certain important rules are observed. First of all, it is necessary to adhere to such recommendations of specialists:

1. Classes should be held regularly, without long breaks. To achieve a positive result, it is sufficient that the fitness training be held 2-4 times a week.
2. You can not overstrain the body, so you need to take a break between exercises. Depending on the level of physical fitness and endurance, exercise can last 30-60 minutes.
3. You can try several methods of fitness, because this sport is quite diverse, so each person will certainly find the most suitable exercises for himself.
4. In order to enjoy each time, it is necessary to diversify them, selecting new exercises with the ball for fitness.
5. As you know, only the correct technique of performing exercises with a gymnastic ball will benefit from training, so you must first visit the fitness center or watch a video.

Exercises for the ideal press

Performing a set of exercises for the press, all muscles are worked through, so you can achieve the goal much faster than with other physical exertion. Experts recommend performing such exercises for the abdominal press:

1. Starting position: sit on the fitball, feet to rest on the floor, arms cross on the chest. Legs move forward so that the back is on the ball, knees under the ankles, while keeping the head in the balance. Then slowly lift the upper part of the body until the tension of the abdominal muscles is felt, return to its original position. Repeat 1-2 times at the beginning of training, eventually increasing the number of approaches to 10.
2. Starting position: lie with your back on the floor, clamp the ball with your ankles, keep your legs straight, grip your hands for any support. Then bend the legs in the knees and smoothly pull them to the chest, while not releasing the ball. Hold for a few seconds and return to the starting position. Repeat the exercise up to 10 times.
3. Starting position: lie on your back, legs straight, pick up a fitball and lift it over your head. In this position, slowly tear off the head, shoulders and back from the floor and pull the arms with the ball to the feet. Then gently lower the upper body to the floor, lifting the straight legs with the ball up. Intercept the ball with your hands and again lift it over your head. Repeat this action up to 10 times.

Regularly engaged in a gymnastic ball for fitness can in a short time make the stomach flat and elastic.

Exercises for the muscles of the back

Such a complex of exercises on the gym ball is popular:

1. Exercise is performed against the wall: you need to lie down on the ball with your stomach, hips and chest, feet to rest against the wall. Hands need to be pulled forward and folded in front of the chest, turning their elbows to the sides. Raise the head, if possible, try to tilt it back as much as possible. In this position, wait 10 seconds, take the starting position. For beginners, one approach is enough, but in time the number needs to be increased to 4. It is important that between the approaches there is a break in 30-60 seconds.
2. Lie your belly on the ball, kick your feet into the floor, cross your arms behind your head, keep your back straight. It is necessary to lift the hull slowly upwards, trying to keep balance. As soon as he has his back stiff, stay for a few seconds, turn the stance. The exercise should be repeated 10 times. First, 1 approach is enough, but with time, when the body becomes more hardy, increase the number of approaches to 4.
3. Exercise should be performed on the ball, holding dumbbells in the hands weighing not more than 2 kg. Lie on the ball with your belly down, kneel on the floor, squeeze the hips to the ball. In the hands take dumbbells and try to dilute them as much as possible, raise your shoulders. When in this position, it is necessary to try to make corners by the body to the left, then right, to turn back to the starting position. Repeat 10 times.

How to strengthen the muscles of the thighs and buttocks?

The following exercises are considered effective:

1. This exercise is the simplest, but at the same time quite effective. To perform it, you need to sit on the ball and jump on it, without lifting off his buttocks, and feet from the floor. Jumps should be vigorous, only then will all the gluteal muscles stiffen.
2. Lie on your back, keep the ball with calves and heels. Then raise the pelvis, bend the legs in the knees and roll the ball as close as possible to the buttocks, return the fitball to its previous position with the help of socks. While performing the exercise, it is necessary to strain the muscles of the abdomen and buttocks as much as possible.
3. Become your back to the wall, with the ball behind you. In this position, do sit-ups, as much as possible sinking down. Such exercises will strengthen the muscles of the back and buttocks.

Interesting and simple classes with proper performance will benefit the whole body. It is enough to choose the right fitball and exercises aimed at training a certain group of muscles.

A source: http://FitDoma.ru/fitness/zanyatija-na-myache-dlya-fitnesa.html

Famous exercise with the ball for fitness: for the press and for weight loss

Hello, our dear lovers of a healthy lifestyle.

In today's article, we will tell you about such an amazing sports equipment, like a Swiss ball.

In the people it is often calledball for fitnessorfitball, and in order not to confuse you, we will also call it that.

The fitness ball is a universal sports simulator and it proved it when in 2008, on one of the world sports exhibitions fitball named the most useful invention in the history of fitness - industry.

And the results achieved by those who practice with fitball, confirm this loud title.

You just imagine, doing just one exercise on the ball for fitness,almost all your muscles work, plus your coordination and flexibility develops, and your posture after a couple of months of training will be ideal.

In general, if you go deeper into history, fitball has been used in aerobics since the 1950s, but it was used mainly by physicians and physiotherapists. They actively used ball exercises to treat patients with paralysis.

And already in the 90s, the Swiss ball tightly sat in the fitness industry.

Below we will tell and show youthe most popular complex of exercises on fitball, which will allow you to lose weight and become slimmer, and also tell you which fitball to choose if you buy it in the store.

Exercise with the ball for fitness

Well, let's now consider why we are here. Namely, let's look at the most popular exercises with fitball, which will help you lose weight, strengthen your posture, make your muscles press more relief and just cheer you up.

The following complex of exercises on fitball consists of the most effective movements.

We collected them specially in one place, so that you no longer had to surf the Internet on questionable sites, which are very strange exercises.

Well, enough words, let's see what exercises with the ball for fitness will help you in losing weight.

Pelvic lifts

The first exercise we work out the muscles of the cortex, that is, it makes your muscles of the press and lower back stronger. Also here the muscles of the buttocks and legs are involved. Put the ball, lie in front of him on your back, and throw your feet on the fitball.

In the initial position, the feet should not touch the gymnastics ball (A). Now lift the pelvis up, rolling the ball to your feet. Having reached the highest point, stay in it for a couple of seconds (B) and return to the starting position.

At first, help yourself to keep balance by leaning your hands on the floor. Perform 10 such lifts.

Slopes aside

Again, lie down on your back, put the fitball between your legs and lift your legs up with him, hands on the floor (A).

Now tilt your legs to the left without lifting the humeral section off the floor (B), then make a tilt to the right and return to the starting position (A). One repetition you did.

Do 12 more repetitions and go on to the next exercise.

Twisting with a fitball

Continue to lie on the floor. Clamp the gymnastic ball between the legs, as shown in the figure (A), hands behind the head.

Do the twisting by lifting the pelvis upward (B). During exercise, retract and strain the abdomen. This is a great exercise for the press on fitball.

Do 12 repetitions and move on.

Back push-ups

Put your hands on the gym ball, as shown in the picture (A).

Be careful not to rest your hands on the edge, so that your hands do not slip off the ball and you are not injured. Press (B) slowly.

This exercise works well for your triceps.

Do 12 repetitions.

Push ups

Take the emphasis lying down, put your feet on the fitball (A). Slowly push (B). As you train, you can complicate the exercise by placing your feet closer to the edge of the fitball. This is a great exercise with a fitball for weight loss.

Perform 10 push-ups.

Leg Rises

Accept the starting position, as in the last exercise, only you should position your legs as close as possible to the edge of the ball (A).

Now lift the left leg as far as possible (B). Then return to the starting position (A). This movement is beautifully working the buttocks.

Do 15 lifts per foot, and go to the last exercise.

Twisting on the ball for fitness

Lie down on the fitball, cross your arms on the chest (A). Now climb up, continuing to hold your hands on your chest (B). When climbing, you need to roll back slightly on the ball, this will allow you to avoid falling from the ball.

Do 10 repetitions.

Do all the exercises one after another, in the order in which we painted them. All training takes place in the "circular training".

That is, do the exercises one after another, with the number of repetitions that are indicated. After completing all the exercises, you will make 1 circle. Nowrest 3 - 4 minutesand start a new circle.

Between exercises, tryrest as little as possible. Ideally, do not relax at all.

Do you want to develop pectoral muscles? All about training the top and bottom of the pectoral muscles at this address http://fitnessguides.ru/kachaem-grudnye-myshcy-v-domashnix-usloviyax-bez-trenazherov/.

Exercises with a fitball on video

Which fitball to choose?

Let's see how to choose the right ball for fitness. What is worth paying attention to first.

Of course, there is a huge difference when doing exercises on expensive or cheap fitball you will not miss, but still, we would like to teach you to choose a quality ball. After all, you will agree, quality things always please our eyes.

So, the first thing you should pay attention to when choosing a Swiss ball is the abbreviation ABS.

This is an indicator of the quality of the ball,Absfrom English means "anti-explosion system That is, if you accidentally pierce your fitball, it will not explode, but will slowly descend.

This will allow you to avoid injury when falling, in case the ball explodes during training. Cheap balls, as a rule, are made from low-quality materials and can not boast of such a system.

The next thing we pay attention to is the diameter of our ball. There are six types of balls of different diameters: 45, 55, 65, 75, 85 and 95 centimeters.

To choose among them the ball of exactly the diameter you need, you just need to know your own growth. For example, if your height is 163 centimeters, then you need a fitball with a diameter of 65 centimeters.

Well, the last point that we pay attention to when choosing a fitness ball is its color. Choose a ball that is pleasing to you, otherwise, if the color of the ball does not appeal to you, it can negatively affect your mood.

There are also balls with horns hard spikes. Fitball with horns is specially invented for children, so adults should not take such a ball.

But if you catch a thorny ball, then boldly take it.

In addition to all the advantages described above, your fitness ball will also be a great masseur.

A source: http://FitnessGuides.ru/uprazhneniya-s-myachom-dlya-fitnesa/

Classes on fitball - exercises for losing weight at home and in the hall, video

Gymnastics on fitball - a relatively new sport in Russia, but he has already earned the love of many women, men and even children. The ball is used in different ways: for strength exercises, for dance classes, during yoga.

When developing the fitball, the Swiss physiotherapists sought to create a special shell for the rapid rehabilitation of patients. However, its scope began to expand and inflatable balls began to be used in gyms. Effective exercises on fitbole for weight loss.

Gymnastics with the ball also corrects the posture and establishes metabolic processes.

How useful are the lessons on fitball

Here are some advantages from classes:

1. Exercises on the ball help to straighten the posture and cope with the problems of the spine. There are specially designed complexes for strengthening the muscles of the back. Thanks to regular training with fitball, the muscular corset becomes firm and the spine naturally aligns.
2. Physical loads during the exercise of exercises on the fitball are distributed to the entire body, increasing the strength of different muscle groups.
3. This type of fitness is well trained by the vestibular apparatus. Even if you use sporting equipment solely to strengthen the press, you still have to balance. On fitbole it is impossible to engage without concentration and tension of many muscles of the body. With experience, during classes, you will cease to notice that the muscles are in constant tonus and can easily perform several exercises without losing balance.
4. Ball for fitness will help with stretching the warm-up of the joints.
5. Exercise with the ball for fitness for weight loss thanks to the damping of the projectile unload the spine, stimulate metabolism and blood flow, promote the normal functioning of the respiratory, cardiovascular and nervous systems.
6. Classes on the inflatable ball - one of the few sports that suits pregnant women or young mothers immediately after childbirth. At this time, the female body is subject to some changes (the load on the legs, back, blood flow is increasing), and fitball helps relieve tension from the spinal column, joints, muscles. Fitness with the ball serves as an effective prevention of diseases of the female genitourinary system.

Good results of training are directly related to the correctly selected fitball. In addition, only on a suitable projectile will be comfortable to train.

For example, an oversized ball does not allow you to perform exercises in full measure, since you will slip off of it without reaching the floor with your feet / hands. A ball less than necessary will give an increased load on your legs and will constantly slip out from under you.

To avoid this, it is better to purchase a shell with spikes (massage) or ears. How to correctly determine the necessary size fitbola:

1. Method one. Sit on the shell, putting your feet exactly in front of you, straighten your back. The angle of the knees should be 90 degrees. In addition, the degree of elasticity fitbola for weight loss should not be excessive, and vice versa, the ball should not sag too under your weight.
2. Method two. The size of the ball is easy to determine by the growth of a person, and different fitbols differ in diameter between themselves. Below is a table how to choose fitbol for a specific growth of an adult person or child:

Diameter of the ball for weight loss (cm)	Height (m)
45	Less than 2
55	, 2 4
65	, 4
75	, -2
85	More than 2

Effective exercise complex with fitbelom for weight loss

Below is a set of exercises:

1. Pelvic lift. Exercise is aimed at strengthening the waist, legs, buttocks. Lie down on the floor with your back, throwing your feet on the fitball (stops do not touch the ball). Begin to lift the hips up, rolling the ball to yourself through the legs, then return to the starting position. Repeat the ascents twice 10 times.
2. Tilts to the sides. The exercise is suitable for elimination of fat from the sides, abdominal area, upper thighs. Position lying on the back, fitball is between the legs, hands rest on the floor. Raise the ball with your feet and start tilting it left-right, not reaching the floor by 20 cm and without lifting your shoulders. Repeat the exercise for losing weight 10 times in each direction.
3. Twisting. Ideal for strengthening the muscles of the peritoneum. The starting position is the same as in the previous exercise, while the hands are under the head. Begin to twist the body, lifting the legs with the ball and the pelvis up. During the exercise, concentrate on breathing (inhale - the stomach is tense, exhalation is relaxed). Repeat as much as you can.
4. Push-ups with a back grip. This exercise on fitbole is intended for slimming your hands. Lean on the ball by placing your hands not on the edge, but slightly closer to the center of the projectile to avoid slipping. Slowly squeeze out, repeating 10-15 times.
5. Classic push-ups. Place the legs on the ball in the prone position. Start slowly pushing away from the floor, repeating 10-15 times. Step-by-step instructions and video tutorials will help you learn how to properly push up from the floor.
6. Rise of legs. This will be a perfect charging for the buttocks and thighs. Place your legs as close to the edge of the ball as possible, assuming a position like for push-ups. Start alternately to swing straight up your legs. Repeat the lifts 15 times per foot.

Learn and other options for charging for losing weight at home.

Classes on the ball for weight loss require certain skills that can be obtained only in the practice.

In the network it is not difficult to find different schematic photos and training videos that help to learn the correct technique of doing exercises on fitball.

We offer to familiarize with the video lessons, how to correctly use the gym ball for weight loss, proposed below.

A source: http://sovets.net/5657-uprazhneniya-na-fitbole-dlya-pokhudeniya.html

Exercise with the ball for fitness: important recommendations + video

People who properly watch themselves, attach special importance to the physical form, which is the key to good health. To maintain it, they visit fitness clubs and gyms, resorting to all sorts of training complexes.

Among them are popular exercises with the ball for fitness, allowing to study at home and without special training.

For the first time the ball for fitness, or as it is called fitness, was applied by Swiss physiotherapists in the middle of the twentieth century.

It was used in the treatment of diseases of the spine, and helped people recover after serious injuries. Later, exercises on the ball began to be added to aerobics, and from the beginning of the nineties and in fitness.

Today, thanks to its simplicity and efficiency, this is one of the most famous sports equipment. It has a beneficial effect on the body, namely:

• removes excess weight;
• increases muscle tone;
• develops coordination of movements;
• trains the flexibility of the body.

But it is worth remembering that the most good will bring only a properly selected ball for fitness. To do this, it must be purchased only in specialized sports stores, where the seller will help choose a fitball, based on the parameters of the person.

Features of exercises with a ball

Before embarking on a set of training, it is necessary to remember some rules, compliance with which will achieve the expected results. They include:

1. Training should be conducted regularly, without long breaks. The optimal number is 3-5 times a week
2. Between exercises, you should pause to avoid overstrain the body. Based on the physical capabilities of the athlete, the whole complex can last from 20 to 50 minutes.
3. You need to apply to different fitness techniques, choosing the most appropriate exercises for yourself.
4. To monitor the correctness of implementation, because only this will bring the desired results. In this you can draw on thematic materials or go to a fitness club.
5. To make the training process fun, you must constantly add new types of exercises.

Before exercises with a gymnastic ball, it is necessary to conduct a warm-up, for example, jumping with a skipping rope. The training complex described below consists of the most popular and effective exercises with a fitball.

Exercise for twisting

First of all, you have to lie on the ball, placing your hands behind your head or on your chest. Next, lift the trunk up, using the muscles of the press. At the same time slightly rolling back, so as not to fall. After that, slowly go back down. Repeat at least 8-9 times.

Pelvic lifts

The next exercise allows you to work out the muscles of the abdomen and lower back, in addition, the muscles of the hips and buttocks are involved. To perform, you need to lie on your back before the ball for fitness, throwing his feet on him.

In the initial position, the feet should not touch the ball, remaining to the overhang. Then the pelvis is lifted up with the ball rolling with the feet.

Having risen to the maximum point, you need to stay in it for a couple of seconds, then return to its original position. The number of repetitions is 8-9 times.

Leg Rises

The starting position is the lying position, legs are placed on the edge of the ball. Then the first lifting of the left and then the right leg is done alternately. It is enough 14-16 repetitions for each leg. This exercise perfectly trains the muscles of the thighs and buttocks.

Slopes of the fitball in the sides

We lay down on the back, placing a gymnastic ball between the legs. Then we raise them together with the ball, keeping our hands on the floor.

Then we make slow slopes of the legs first to the right, then to the left, without taking the shoulders off the floor, after which we return to the starting position.

You should do 10-15 repetitions.

Push-up on the gym ball

The first thing you need to do is laying an emphasis lying down, place the hips on the ball. After we start to smoothly and slowly push forward, carefully following the position of the back.

Its strong deflection is not permissible, and a straight line must be drawn from the vertex to the feet. It will be enough 10-12 repetitions. Over time, you can complicate this exercise, all the while placing your feet on the fitball.

These movements train the large pectoral muscle and triceps.

Reverse push-up

We hold hands for the ball, which is located behind the back. Do not rely on the very edge of the ball, as there is the possibility of slipping hands and getting serious injuries.

Further we begin push-ups, smoothly moving hands in the area of ​​elbows. They do not have to diverge in this way, but be parallel to the trunk. Do the exercise slowly, so as not to lose balance and fall.

Such movements well develop the muscles of the hands. Enough 12-15 approaches.

Squat with a ball for fitness

Fitball is placed between the wall and back, at the level of the waist. Spread your legs across the width of your shoulders and move your body weight onto your heels.

Next on a sigh, do squatting, then gradually rise. Do not sit too hard not to hurt your knees.

To perform the exercise, you should perform 17-20 sit-ups.

The above complex of training is simple, but at the same time effective and versatile. Performing all its components need one after another, making small breaks between them. Depending on the physical form, you can do from one to several approaches for each exercise.

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Complex exercises for weight loss with the ball for fitness

And, did you know that the ball for fitness was invented by the physiotherapist from Switzerland Susan Klein-Vogelbach in 1960? She created this sports equipment for the rehabilitation of people with disabilities of the musculoskeletal system. Wellness gymnastics with fitball gave tremendous results, and he became famous throughout the world.

No modern fitness center can not do without a Swiss ball. This is an excellent simulator for expectant mothers, which will help prepare for childbirth. In addition, it is widely used for home workouts.

With the help of the ball, the figure becomes slim and beautiful, musculature strengthens,it helps to recover from trauma or surgery.

Next, we'll talk about the pattern of lessons with fitball, how to choose a ball for fitness and imagine a set of exercises with a video selection.

Complex of exercises

This program has absorbed the actual exercises for weight loss. She ishelps strengthen the muscles of the press, buttocks, make a beautiful posture, and the figure is elegant and flexible.

Rolling the ball with your feet

Lean on your hands, press your feet to the fitball in the calf area, the head is level, look at the floor.

Hold in this position, strain the muscles of the abdomen, and slowly bending the knees, pump the ball closer to yourself. Take care that the ball does not slip away.

When the knees are completely bent, hold this position for at least 5 seconds and return to the original position. The number of repetitions is 12 times.

Lateral pull-ups

Lie on your side on the ball, relax the muscles of the body, legs on the floor,you can rely on a piece of furniture or a wall for stability.

Hands behind the head or raised and crossed over the head. Raise the body, while straining the muscles of the abdomen.

Hold in this position for at least 3 seconds and slowly go down.

Repeat 12 times for each side.

Reverse ball rolling of the ball

Lie on your back, keep your legs on the ball and lift your buttocks. The body at the same time should be straight, straining only the buttocks and thighs.

Then start rolling the ball with your feet closer, and as you approach it, lift the trunk even higher. Hold in such a position for a moment, and start again to straighten your legs, rolling the ball away from yourself.

Gradually lower the case to the floor. Repeat 12 - 16 times.

Presses from the floor

Lean your hands on the floor, and feet on the ball, so that your knees are placed in its center. Watch your elbows, they should be straight. Perform classic push-ups. The number of repetitions is 10 to 15 times.Brachial, pectoral muscles, arms and abdomen are trained.

Strengthening of oblique abdominal muscles

Lean on fitball buttocks, legs are bent at the same time in the knees. Smoothly rise and turn the trunk aside, the muscles of the abdomen are strained, and the back is even. Repeat from 12 times.

Balancing on the ball

Lean on the body of fitball, feet on the floor. Try to catch the point of balance, for this, tear off the limbs and stretch. As soon as you manage to raise your hands, stay in this position for 15 - 20 seconds. Strain muscles of the back, abdomen, and legs.

After this, the ball needs to be rolled under the basin and try to keep the balance, leaning on the left arm and right leg.The body should be flat as a bar.Repeat the exercise with the focus on the right arm and left leg.

Fitball springs

Lean your hands against the ball, spread your fingers, kick your feet into the floor (beginners can additionally rest against the closet or the wall). Smoothly lower your torso as close as possible to the fitball, and come back abruptly. Repeat 12 to 20 times.Strengthened arms, shoulders and chest.

Rolling the fitball with your back

Sit on the fitball, legs at shoulder level (can be a little wider), the hips are parallel to the floor. Slowly move forward, moving your legs, lower your torso.

The ball should roll on the back. Stop when the fitball has a back and a nape. Try rolling the ball from the right to the left shoulder.

Watch your lower back, it should be even.

Lifting the ball with your feet

Lie on your back, hands on the floor, swing your legs fitball so that it does not fall out. Raise your legs with the ball until your knees are leveled. Hold this position for at least 5 seconds. Repeat from 12 times.The press and the inner side of the hips are strengthened.

Fitness with weight loss slimming

Complex for pregnant women

1. Sit on the ball, lean forward with arms outstretched. Then get up, hands spread apart.
2. Sit on the fitball, lean forward and lean your elbows on the legs. This will relax your back.
3. Sit on the ball, use your hands to lean against it. Make a turn in the left side, start the right hand by the left leg. Hold in this position for a moment and repeat, but already in the other direction.Suitable for stretching the muscles of the back.
4. Sit on the fitball, feet rest on the floor. Then you need to straighten your left leg, leaning on the heel. Stretch out to her with your right hand. Do the same for the right foot.
5. The exercise is performed standing, the left leg in front, and the right behind, with the right hand leaning against the ball. Bend the right leg and straighten. Repeat for the left foot.
6. Sit on the fitball, slide to the side of the left leg. Stretch slowly with your left hand towards your leg. Repeat for the right foot.
7. Become, legs are slightly divorced, hands lean against the ball. Gently roll it forward and back, while only the hands move, legs stand still.
8. Lean against the pelvis on the ball, legs slightly apart. Roll it up so that you lie on it with your back. The back is relaxed, the main load on the legs.
9. Sit on the fitball, put your hands on the waist. Springs on the ball forward and back, then to the right and left, and then in a circle.
10. Become, take the ball, stretch out your arms. Squeeze it and pull it to yourself, then from yourself.

Perform each exercise 5 to 6 times.

Exercises for the back and spine

• Lie on the fitball chest, legs rest against the floor or wall. Rest your hands on the ball, dilute your elbows. Inhale and lift the body, then exhale and lower. Repeat 8 times.
• Lie chest on the ball, the body is straight. Turn your head back to see the heels - 5 times on each side.
• The starting position is the same, hands along the body. Inhale and lift the trunk without hands, exhale and descend. Repeat 8 times.
• AND. P. also. Inhale and stretch your arms forward, exhale, lift the body up and wind your arms back. Repeat 20 times.
• AND. P. - on the stomach. Lean hands and socks on the floor, bend your hands and stretch your head down, legs do not tear off the floor.Excellent stretching for the spine, neck and legs.
• Lie down on the ball, stretch out your left hand in front of you. Raise a little, move your left hand back, and right drag upward. Repeat 20 times.
• Lean your knees on the floor, hold on to the fitball with your hands. Pull forward, stretching the spine.

Choosing a fitball

In order for training to be effective, you need to correctly choose the sports equipment.

In this case, the size matters: if the ball is big, then you will crawl from it and will not be able to reach the extremities to the floor (sitting, lying), but too small constantly slips, overloads the legs and joints.

Methods for choosing a fitball

Sit on the ball, legs together, the back is even.It is necessary that the knees are at an angle (90 °).

If this is not the case, then pay attention to the degree of ballooning, it should not bend strongly or be excessively elastic.

Try to correct this indicator, if the degree is not equal to 90, then choose another ball.

Balls for fitness have a different diameter: from 50 to 90 cm. There is a special table for matching the height of a person and the diameter of the ball.

Choose the fitball for your growth:

• up to 155 cm - 50 cm;
• from 155 to 165 - 60 cm;
• from 165 to 185 - 70 cm;
• from 185 to 200 cm - 80 cm;
• from 200 cm to 90 cm.

On each ball the maximum body weight is indicated.

All newcomers are afraid that the ball will simply explode under them during training. But this is not so, properly selected inventory can withstand you with ease.

Those who want to be reinsured need to pay attention to models marked with BQR and ABS - this is a special security system that prevents an explosion in the event of damage to the ball.

Types of balls

• with a smooth surface - this is the most popular model;
• with horns - this is more a child's option, also suitable for pregnant women, helps to maintain balance;
• massage (sensory) with knobs - improves blood circulation during classes, helps to fight cellulite.

Do not forget to purchase a hand pump.

Training Secrets

The fitness ball is suitable for training the vestibular apparatus and for developing coordination of movements,without loading the vertebral column. Great for fat people. Gymnastics with a fitball is necessary for unloading joints, preventing varicose veins, osteochondrosis and arthritis.

Suitable for training individual muscle groups. Its shape allows you to perform exercises in full amplitude and forces the muscles to stretch to maintain balance.

However, to increase the effectiveness of training, you must adhere to the following rules:

• Choose the right ball.
• Classes should be regular 3 - 5 times in seven days, the number of repetitions - from 10 to 20 times.
• It is forbidden to eat 3 hours before classes and 2 hours after them. Then have a snack with light protein food: low-fat cottage cheese, fish and chicken and vegetables with low starch content. This will help to lose weight.
• Effective training should cause fatigue and profuse sweating, otherwise they are meaningless. If not, increase the number of repetitions or sets.
• Start each workout with a warm-up and finish stretching.
• Sweet, flour and fatty foods are prohibited for those who want to lose weight.

Contraindications

This sports projectile makes the motor, vestibular, visual and tactile apparatus work simultaneously.

All complexes with fitball (except aerobic for weight loss) are gentle and do not exhaust the body.

thereforegymnastics with the ball is suitable for almost everyone, regardless of age and physical condition:babies, pregnant, elderly and people who suffer from varicose veins.

Minimal contraindications still exist,exercise with fitball is not recommended for people with severe ailments of the heart and blood vessels, intervertebral hernia and internal pathologies.But if there is a strong desire, then perform exercises on special equipment, but only under the supervision of a doctor!

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