Have you purchased a fitness ball? Weight loss exercises involving the use of this equipment will be an excellent option for those who want to put their figure in order. Fitball, and this is what this sports accessory is called, will help protect the back with joints from unnecessary stress. By using the right set of exercises, you can achieve an excellent result in the shortest possible time. About what exercises will help to achieve this goal will be described in the review.
What is a simulator?
A unique fitness machine is the ball for fitness. Slimming exercises performed with it will help make almost all muscle groups work. Accordingly, the result will be excellent. In addition, training with the use of equipment will be completely safe for those people who suffer from back problems.
Fitball began to be used back in the 50s of the twentieth century. A Swiss doctor used this simulator in the process of training with paralyzed people. After several years, the successful experience of the Swiss became known to other specialists. American doctors also began to use the ball for fitness. Exercises for weight loss were invented by them. Like the treatment with this sports equipment.
What is fitball? This is a rubber ball for fitness. Exercises for weight loss, sports training - with it you can achieve almost any result. This accessory helps strengthen muscles and ligaments, develop coordination. Due to its use, it will be possible to remove the load from the vertebrae. Specialists have developed a variety of sets of exercises that will help you lose weight, strengthen muscle fibers. They can be used by children. Even for pregnant women, the ball will be useful.
It should be understood that only properly selected equipment will help to achieve your goals. It will improve physical condition, charge with vigor and good mood.
Matching ball height and weight
What should I look for when buying a fitball? In which case will bring maximum benefit to the ball for fitness, exercise for weight loss? The size of the fitball should correspond to such parameters as height and weight. Otherwise, training with him will not be sufficiently effective.
- If the growth is 155 centimeters, then you should purchase an accessory whose diameter does not exceed 55 cm.
- If the growth varies in the range from 155 to 169 cm, then the best option would be to buy a fitball with a diameter of 55 cm.
- If the height is not less than 170 cm and not more than 185 cm, then the optimal ball will be the one with a diameter of 65 cm.
- If the height is above 185 cm, fitball should be purchased, the diameter of which is 75 cm.
- It is best for children to buy a ball whose diameter does not exceed 30 cm.
When choosing a specific fitball, one must take into account one’s weight. At the present stage, you can buy a ball with a maximum load of up to 100 kg.
What will help to make a choice?
In order for the weight loss exercises with the fitness ball to be beneficial, one must take a responsible approach to the choice of equipment. Accordingly, do not be shy. Ask the seller for permission to sit on the fitball. Use the “right angle” rule. In a sitting position, the thighs with lower leg and lower leg with foot are required to form a right angle. Otherwise, the ball does not suit you. We must look for another.
Quality fitball is resilient. When pressed by hand, it will spring. No dents should remain on the surface. If you have purchased such equipment, then do not stop there. You should familiarize yourself with some sets of exercises. Some types of training will be described in this review.
Do you want to perform (having bought a ball for fitness) exercises for weight loss? Oval or round, massage or smooth, the color of the accessory - these criteria, characteristic of fitball, will not play a significant role. You can choose something specific from them, guided by your preferences.
Important qualities of the ball
In the manufacture of fitball environmentally friendly, hypoallergenic materials are used. A good ball should not be sticky. Poor quality can be said if dust is attracted to it. When choosing a ball, you should touch its surface. It should be slightly warm. When performing exercises, the joints with solders should not be noticeable. If they interfere with the training process, then the ball is of poor quality.
Good sports equipment is known for being equipped with the anti-burst function. In the event of a puncture, the ball will not explode. Just air comes out. Therefore, high-quality equipment will be completely safe to use.
First you need to warm up
Have you bought a fitness ball? Weight loss exercises (a photo of how they look can be seen in the course of reading the article) may be different. Next will be described some of the most popular.
It should be understood that no matter what complex you have chosen, it should be accompanied by a warm-up. Its duration is not less than 15 minutes. You can take advantage of jumping rope. You can also go for a run or do a little training on a simulator such as a stepper. It should be understood that in order to obtain optimal results, you must eat properly. Do not forget that classes should be regular.
Bar performance
You can perform weight loss exercises with a fitness ball at home. Where to begin? The bar in dynamics. To perform it, you need to do simple actions.
- We kneel down. At the same time, hands should be placed on the fitball, having previously connected to the castle.
- Retract gluteal muscles and abdomen.
- It is necessary to take such a position so that there is no deflection in the lumbar region.
- Move the ball forward. In the accepted position, you need to linger for a few seconds.
- We return to the starting position.
- Perform 10 repetitions.
As you can see, the exercise is quite simple. But with it you can activate almost all muscle groups, which will help to achieve optimal results in the shortest possible time.
Fitball pushups
What other weight loss exercises can I do? With the ball for fitness, you can do back push-ups. What do they mean by themselves? You need to put your hands on the fitball, taking it as it should, as if you were going to push up from the bench. After that, you need to start doing exercises. Repeats should be about 15 times.
You can do push-ups in another way. To do this, your hands will need to rest on the floor. Legs should be placed on the ball, starting at the knees. Having taken a similar starting position, it will be necessary to squeeze out about 25 times.
Performing leg and buttock lifts
Using fitball, you can perform buttock lifting. To do this, lie on the floor. The loin should be pressed firmly to the surface. You will need to start lifting the pelvis up, while simultaneously straining the gluteal muscles. Repeats should be done about 20. Performing exercises is required slowly. It's important to know! Exercise will be successful only if the ball is picked up correctly. In this case, the “right angle” rule plays an important role.
How to perform leg lifts using a fitness ball? We must accept the emphasis lying. Shins must be placed on the fitball. After that, first we lift one leg, and then the other. The knees must be relaxed. In the upper position, you need to linger for a few seconds. You should return to the starting position slowly. Reps should be about 15 on each leg.
A sufficiently effective exercise can be considered lifting the legs from the floor. It is necessary to complete the bar so that the forearms are on the ball. The brushes should be locked in the lock. Gently and slowly, you must first lift one, and then the other leg. Knees should be relaxed. About 20 repetitions should be done.
Working with abdominal muscles
Do not forget about the press. To do this, go to fitball. This is required so that the ball is located under the lower back. Hands must be locked in the lock behind the head. Slowly raise the torso. The chin should be pulled up. There is no need to rush. The movements should be smooth. In the achieved position, you should linger for a few seconds, after which you need to return to the starting position. Repeat the exercise approximately 30 times.
Positive training reviews
What other benefits can a fitness ball bring? Exercises for weight loss (reviews show this well enough) contribute not only to the achievement of the main goal. Using them you can:
- get the right posture;
- make the press more embossed;
- increase stamina;
- get rid of back pain;
- develop flexibility.
As you can see, you can achieve good results by doing exercises with the ball for fitness. The testimony of many people demonstrates that during training practically all the muscles that are inactive when performing other types of training are included in the work. Therefore, it turns out to achieve all of the above results.
Conclusion
This review has described some exercises that will help you achieve positive results in a short period of time. It should be understood that in fact there are so many different types of training. Therefore, it is necessary to form a training complex for yourself, guided by your preferences and physical condition.