Fitball, or gymnastic ball, is a large rubber ball that has recently become very popular among fitness fans. It allows you to add many interesting exercises to your workout and improve existing ones. Fitball exercises develop dexterity, coordination of movements and the ability to keep balance.
Instructions
Step 1
In recent years, a huge bright inflatable ball made of dense rubber material has become one of the most popular exercise equipment both in gyms and at home. This is not surprising: simple design, ease of use and low cost make it possible to practice fitball even for those who do not have the opportunity to visit the gym or buy a sports simulator at home.
Step 2
The main feature of the fitball is that it significantly increases the load on the muscles in any, even the simplest, exercises due to the fact that you have to hold a pose. The result is a deeper and more thorough workout of the muscles, using the smallest parts of the muscles, which usually take minimal part in training.
Step 3
In addition, fitball exercises improve flexibility, dexterity, coordination of movements, train the vestibular apparatus, and teach to maintain balance. Fitball exercises make it possible to avoid strength training, but at the same time increase the effectiveness of training. Also, a gymnastic ball diversifies classes, makes them more interesting.
Step 4
Before you start practicing with fitball, you need to choose the appropriate size of the ball. There are several sizes: diameters from 42 to 75 centimeters. There are no specific rules for choosing a fitball, it all depends on convenience and personal preference. It is easier for children to perform exercises on a small ball, large men often choose the largest size, but you can practice on any fitball if you do not have the opportunity to choose. And if there is, just try different options, evaluate how comfortable it is for you on different balls.
Step 5
Fitball helps make abdominal exercises more effective. With it, the usual crunches, which quickly get bored after several weeks of training, become more interesting. To perform them, you need to lie on the ball with your back so as to lean on it approximately in the lumbar region. Spread your legs shoulder-width apart, take a stable posture and start doing twists - raise your head and shoulders up, lingering at the top point, then lower yourself as low as possible. Such an exercise on a fitball not only shakes, but stretches the muscles, which allows you to find a more pronounced and beautiful relief.
Step 6
An excellent exercise for quads is one-legged squats on a fitball. Stand with your back to the ball at a distance of one step, take one leg back and put it on the fitball, squat with a straight back until the hip is parallel to the floor, then change legs. The load on the buttocks will be provided by an exercise in which the body lies on the floor and the legs are placed on the fitball: it is necessary to raise the buttocks up and lower them, all the while supporting the pelvis in weight and trying to prevent the ball from slipping out. Fitball allows you to strengthen the muscles of the back: lie on it with your stomach, put your feet on the floor, raise your upper body, stretching into a string, and lower it.
