A large rubber fitness ball, or fitball, is what can turn your routine sports workout into a fun and easy experience. Such balls have been used in physiotherapy for a long time, since training with fitball does not harm the joints, they are completely safe, and at the same time extremely effective.
Instructions
Step 1
In order for your workouts to be beneficial and enjoyable, it is important to choose the right fitness ball for your height and build. Fitness balls come in different sizes - their diameter varies from 45 to 85 cm. Depending on the size, the ball can withstand different loads - small balls can withstand 300 kg, and large ones can withstand a load of up to 1000 kg.
Step 2
When choosing a fitball, focus on your individual parameters. Sit on a gymnastic ball and check to see if your hips are level. If the ball is the right size for you, your hips should be either level with your knees or just above your knees. The difference should not be large, therefore, too large balls are not suitable for small stature.
Step 3
Choose the stiffness of the ball according to your wishes - the harder the ball, the more resistance you will experience during training. If you want your workouts to be easier, choose a soft ball that is recommended for beginners.
Step 4
If your height is less than 150 cm, a ball with a diameter of 45 cm is suitable for you. Balls with a diameter of 85 cm are suitable for very tall people, whose height reaches two meters. For an average height, balls of an intermediate diameter are suitable.
Step 5
When inflating the ball, do not fill it with too much air. At an optimal level of inflation, the ball will hold you steadily as you sit on it. Sit on the ball and check if it is comfortable for you - if you roll, then the ball has been mishandled. If, on the contrary, you fail, then the ball is not inflated enough.
Step 6
The quality of the material from which the ball is made is also very important for further work with it - pay attention to whether the material is as strong and elastic as possible. If the ball is punctured, at this level of elasticity, it will deflate rather than explode, which makes it safer.
