Regardless of whether you play sports at home or go to the gym, you are surely using additional equipment to make exercise more effective. And one of the pretty promising ones in the athlete’s arsenal is the fitness ball. In addition to the wide range of possible activities with him, such an assistant is useful even to those who are forbidden many types of active physical activity. However, in order to get the most out of using this equipment, you need to figure out what fitness balls are and how to choose them.
Fitball is a rubber inflatable ball, it can be equipped with handles or embossed surface, and also varies in size. It is important for the user to determine which one suits him - for this you need to sit on a simulator such as a chair, and see at what angle the knees are bent: it should be straight, that is, 90 degrees. In addition to size, you can choose different elasticities of rubber, but remember that the larger this indicator, the more difficult it will be to perform the exercises, especially if you are a beginner.
The medical ball is used quite differently, rather as a weighting compound, an alternative to dumbbells, but with great potential. It is small and weighs, as a rule, about one and a half kilograms. It is important that the surface does not slip in the hands, and the rubber is molten.
The gymnastic ball is also small in size, but lighter in weight and is used in aerobics and fitness. Exercises with it strengthen different muscle groups and help develop balance. It is desirable that the diameter does not exceed 25 cm and the weight is 400 g.
Half-ball is not found as often as other versions of such an inventory. It helps to develop coordination of movements well and can be used in strength training. There are no special recommendations for choosing, just try to stand on it and figure out whether both feet fit.
Exercises with a fitness ball are very diverse and are suitable for people with any level of sports training. In addition, such equipment does not take up much space, and savvy people find household use for it. So, we will consider various training options:
- Pick up a weighted fitness ball and sit on the fitball with your feet shoulder-width apart and your back straight, then lean back slightly with your body. Stretch your arms with the weight in front of you, leaving your elbows slightly bent, retract your stomach and do not raise your shoulders. On inspiration, turn the body to the side, trying to keep the position of the hips and legs stable. As you exhale slowly, two counts, return to the starting position. Repeat in both directions in two runs of 10-12 repetitions.
- Lie on the fitball face down, feet shoulder width apart rest on the floor, hands behind your head. On exhalation, slowly bend back, bringing the shoulder blades to linger at the maximum point for five counts, then gradually return to the starting position.
- Sit on a large fitness ball, slide off it so that your buttocks do not reach the floor slightly. On the exhale, slowly raise the body so that the back makes a straight line with the hips, tighten the muscles. On exhalation, slowly return to the starting position.
- Lie on the floor on your side, squeeze a fitness ball between your legs, the weight of which should be chosen based on your capabilities. One arm rests on the floor in front of the body, the other is wound behind the head, muscles are in good shape. As you exhale, slowly raise your legs with the ball sandwiched between them by 10 cm, then slowly lower them as you inhale.
Exercises can be developed independently, use one or more balls, as well as other equipment to better work out different muscle groups. You will appreciate the convenience and versatility of such home workouts!