If you are bored with the usual exercises in the gym, try adding variety to the training program by adding exercises with fitball. This projectile works not only on strength and endurance, but also develops coordination of movements and strengthens the vestibular apparatus. In addition, this type of dynamic load will be an excellent alternative to annoying cardio loads.
How to choose a suitable ball?
Before embarking on a set of exercises on fitball, you need to choose the right shell. If you are going to practice at home, then before buying, consider several nuances:
- It is better to get a perfectly smooth ball without relief. The massage effect is a pretty nice bonus to training, but in some cases it can be uncomfortable.
- Be sure to purchase fitball in specialized sports stores. Only there all products pass certification, which means that you will be sure that the material of which the shell is made does not cause allergies.
- Be sure to ensure that the ball has an anti-burst function. This is a very important aspect, because with damage or excessive loads it can simply burst.
To find the right ball size, just try to crouch on it. If your legs are bent at a right angle, then the shell is right for you. If there is no way to test fitball, then the diameter can be selected in accordance with the growth:
- Low people and children up to 152 cm tall should buy a ball with a diameter of not more than 45 cm.
- With growth from 153 to 164 cm - choose a fitball with a diameter of 50-55 cm.
- Tall people, with a height of 165-180 cm - the ball will fit up to 65 cm.
- Very tall people, with growth up to 200 cm, should buy the largest ball - 75 cm in diameter.
Fitball for children
Fitball is a very versatile shell. Not only adults, but also children can deal with it. Moreover, you can start gymnastics from infancy. A variety of dynamic exercises on fitball can strengthen the baby's muscles, which will contribute not only to early physical development, but also to strengthen the vestibular apparatus. Here are some good fitball exercises for children that every mom can include in her daily routine as a physical activity :
- Rocking. Cover the ball with a diaper and lay the baby tummy down. Holding him by the back and legs, swing the baby back and forth. Turn it over on your back and repeat the exercise.
- Exercise from colic. Put your baby on the ball with your tummy. While holding the projectile in a stationary position, make translational movements up and down, like a spring on a ball. This will release excess gases from the baby’s intestines. You can also make circular rotations with the body of the child, while always holding it firmly behind your back.
- Learning to sit. Turn the baby on his back and hold his hands. Stand on the ball with your legs wide apart. In one motion, give the child a sitting position, pulling him towards himself with the fitball, then return to the starting position.
All exercises should be done no more than 2-3 minutes, so as not to overwork the baby.
Swiss Maternity Ball
Fitball can also be useful to women in position, for them it's just a universal projectile that can solve a lot of problems:
- Exercises on a fitball for pregnant women are an excellent option for gentle physical exertion. After all, it becomes simply impossible to perform the usual exercises. Using the ball for training, you can significantly unload the lower back and back muscles, which are already experiencing a serious load.
- The Swiss ball can be used as a means to stretch tired muscles, especially after a long walk. For pregnant women, this is more than relevant, because they have to spend a lot of time outdoors.
- Fitball can be a great way to relieve pain during contractions. It can be put under the lower back, perform swinging and sliding on it. Plus, jumping on a fitball can speed up and greatly facilitate labor.
Features of training with a fitball
In order for the lessons to bring tangible benefits, you need to train in a clear pattern and follow all the recommendations:
- If you perform exercises on fitball for weight loss, then the intensity of training should be very high. You need to do it at a fast pace and keep your rest time to a minimum. Training should last at least 50 minutes and be repeated at least 4-5 times a week.
- If you are training to strengthen muscles and develop endurance, then it is worth lowering the pace of training a little. Concentrate on the technique and keep track of the number of repetitions, ideally there should be only 10-12. Exercises on the fitball are not very energy intensive, so modify and complicate your workouts so as not to exceed the limit of approaches, otherwise everything just makes sense.
Now let's look at some good ball exercises for various muscle groups.
Wall squats
Squats is a great basic exercise with fitball, it works great on the entire lower body, and works especially well on the buttocks, thighs and lower back. If we use extra weight in the gym to complicate the training, then at home you can get by with the ball.
Equipment:
- Starting position - standing against the wall. Grip the ball between your body and support, lightly press the lower back on the projectile. Feet should be set a little forward, as if you were doing this exercise in Smith's machine. Hands can be extended forward or crossed on the chest.
- Begin to slowly go down, while rolling the fitball between the body and back: from the lower back to the shoulder blades. Linger briefly at the bottom.
- Also get up slowly and return the ball to its original position.
To enhance the effect of the exercise, you can slightly complicate the technique by changing the setting of the legs:
- wide stand - includes gluteal muscles and the back of the thigh;
- narrow rack - connects the biceps of the thigh and calves;
- a wide stand with socks spread to the side - the adducting muscles of the legs are worked out, it is the inner part of the hips that works.
Pelvic rises
This is an excellent exercise for the back on the fitball, especially for the lumbar. Buttocks are also actively involved in the work. These exercises can be called specialized for the gluteal muscles, because this is how this part of the body can be worked out without overloading the legs. In addition, a lot of stabilizing muscles, especially the abs, are involved in the exercise.
Equipment:
- Starting position - lying on your back. The legs rest against the ball, but the calves and hips do not touch it. Arms extended along the body. Do not lean the fitball against the wall, you must hold it in place yourself, otherwise the stabilizer muscles will not work and you will significantly reduce the effectiveness of the exercise.
- Slowly lift your pelvis up, at the end point your body should be a straight line. Be sure to squeeze the buttocks in a state of peak load and slightly linger in this position.
- Lower your pelvis down, but do not touch the buttocks of the floor. Perform as many repetitions as possible.
This exercise can also be complicated and modified by changing the setting of the legs and some technical nuances:
- narrow staging of legs - transfers most of the load on the biceps of the thigh;
- wide setting of legs and exercise with knees brought inward - works out the adductors;
- the average setting of the legs and the exercise with the knees to the sides - the entire load will go only to the buttocks.
Plank with ball
The modified bar is an excellent fitball exercise for weight loss. In addition to the press and all the stabilizing muscles, in this version of the training the arm muscles, especially the shoulders, are turned on much more strongly. The technique is completely similar to the classic version, except that instead of the floor, a ball is used as a support for the forearms.
Fitball pushups
A great fitball exercise for triceps, forearms, pectoral muscles, and deltas. There are two options for performing push-ups:
- Push ups from the ball. Technique: initial position - emphasis lying, hands hold the body on the fitball. Perform classic push-ups, while trying to maintain balance.
- Push ups from the ball. Technique: the starting position is the emphasis lying down, the hands rest on the floor, the legs are on the fitball approximately in the lower thigh area. It is also necessary to perform normal push-ups and at the same time try not to fall.
Both exercises are good because they perfectly develop a sense of balance and coordination. Also, using the ball as a support significantly lengthens the amplitude of motion. This will allow you to stretch the muscles to the maximum length, which means that the muscles will receive a payload.
Twisting and abdominal exercises
There are a million pressball exercises on fitball, but not all of them are effective enough. For a good strengthening of the abdominal muscles, it is better to give preference to the classic and proven training options:
- Classic twisting. To perform the exercise, you must lie down on the ball and fix it in the deflection of the lower back. Perform normal torso lifts as if you were training on the floor or Roman chair. This option of pumping the press is suitable for people who have problems with the lower back, because a soft springy ball removes the load from the spine.
- Side twisting. Good exercise for the waist and obliques. To do this, lie on the fitball sideways and fix it just above the hip. Perform classic ups and downs.
- The boat. In this exercise, the fitball acts as an assistant. After all, not everyone is given this Pilates element easily. Starting position - lying on your back. Straighten your legs and put them on the ball. Your task is to raise the entire body up and lock at a right angle. Hands are straight and stretch to the knees. Once you have withstood the maximum possible time, slowly lower yourself to the starting position.
Hand exercises
The ball can be used not only for its intended purpose, but also used as sports equipment. For example, it is perfect as a support for the bench with dumbbells. There are several variations of exercises with a fitball for the hands:
- Dumbbell wiring. This exercise strengthens the arms and muscles of the chest. To perform, lie on the ball with your back, knees at a right angle, the feet rest on the floor. Hands with dumbbells extended up and held at chest level. Your task is to spread your arms to the sides parallel to the floor and return them to their original position.
- Dumbbell Bench Press. The starting position is similar to the first, except that the dumbbells are held with bent arms at chest level. Elbows look to the sides, shoulders parallel to the floor. Your task is to straighten your arms up and bring them back. This exercise perfectly simulates the armpit problem area.
- Dumbbell dumbbell pull. In addition to arms, this version of the exercise shakes the back and deltas. Starting position - focus on the ball with one hand. The other hand holds the dumbbell in a free hanging. The body is inclined forward, the back is straight, the legs are slightly bent at the knees. Your task is to pull the shell to the chest and slowly lower it.
Hitch
After completing the main workout, be sure to hitch. To effectively complete the session and accelerate the fat burning processes, you can perform several more exercises for the press on the fitball, and then go on to stretching and relaxing. To do this, you can spring a little on the ball or ride it with your whole body. This will relieve your muscles from excessive stress.