In the fight against extra pounds, many women go against their interests, train hard, which as a result leads to even more stress and the desire to eat something sweet in huge quantities. It is necessary to lose weight with pleasure, and fitball comes to the aid of women.
Fitball - fitness for lazy women
This is the opinion of those who have never tried this type of sports load. Many people think that fitball is some kind of football. Not. Fitball is a complex of health-improving exercises performed with the help of a gymnastic ball.
Such a ball can be purchased at any sports store, and its price is quite inexpensive and varies from 400 to 1,500 rubles, depending on the size and surface of the ball. The ball can be smooth and with pimples. In the second case, there is a massage effect due to the friction of the pimples on the body.
Exercise with a gymnastic ball trains dexterity and coordination, normalizes blood pressure and allows you to strengthen all muscle groups in a playful way, without a heavy stress load on the body.
Fitball is useful to many: young women, children, women expecting a baby, and even men sometimes do not neglect such exercises.
Ball selection is the key to success
In order for the fitball to bring not only pleasure, but also benefit, it is necessary to choose the right ball for exercise. It is not recommended to order a ball for fitball on the Internet, as you have to check its quality yourself.
Buy fitball balls in specialized stores in your city. Don't be afraid to ask your salesperson to try the ball. Keep your back straight and your legs together. The ideal ball height should be such that your knees are at right angles to your torso and your shins are parallel to your straight back.
For safety, the ball must be marked with an anti-bursting system. It is designated by the abbreviation ABS (Anti-Burst System) or BRQ (Burst Resistant Quality).
If we talk about elasticity, then the normal elasticity for a gymnastic ball allows for pushing when sitting by 1-2 cm.
Color is also important in the choice of the ball. Choose one that is pleasing to the eye and attracts attention. According to psychological research, green is calming, while orange is exciting and uplifting. Let the color of the ball inspire you to play sports.
Types of exercises in fitball
There are several types of exercises performed on or with the ball. The most common exercises are for the back, inner thighs, buttocks, and abs.
One of the gentle exercises to strengthen your posture and inner thigh muscles is performed while sitting on a ball. Sit on the ball with your legs slightly apart. The back should be straight. Begin to jump slightly, as if riding a horse. One approach should be at least two minutes long. Relax and jump again.
If you want to pay attention to your legs and buttocks, take a lying position. Place the socks on the ball. As you exhale, raise one leg, while inhaling, lower it. Repeat the swinging legs alternately 7-10 times.
For the lower abs, kick the ball up. While lying on your back, pinch the ball with your feet and slowly lift to an angle of 45 degrees. Count to five and put it down.
Try yourself as a gymnast and play with a ball. Place the ball two meters away from you. On toes in two graceful jumps, jump to it, gently lower yourself, take the ball and slowly raise it high above your head. Walk like this two steps and also slowly lower to the floor. Repeat at least three times.
Walk up to the wall and place the ball between your back and the wall. Put your arms forward perpendicular to your body. Slowly squat and stand up so that the ball rolls up and down the wall. This exercise is good for posture, glutes, and calves.
Start and end your workout on the ball with relaxing back exercises. Position yourself on the ball so that it is under your lower back. Relax your arms and legs by extending them as far as possible. Then roll over onto your stomach and stretch again. Rest your back.
