Exercises with a ball for fitness - exercises on a ball

Exercises on a blue, pink, lilac or bright blue fitness ball can be an exciting game, a walk into a carefree childhood. In addition, as the therapists have observed, the ball-fitballs, due to their mobility, cause the person to maintain balance and balance, which leads to a waste of an incredible amount of calories. As a result, weight is quickly and easily reduced, and the figure acquires a smart and slender appearance.

Balls for fitness allow you to give the work of muscles a single harmonious rhythm, playing, to bring the level of their physical preparation to the maximum load. Unconfined classes with a miracle ball will provide your figure with the perfect shape, flexibility and grace.

When performing exercises with the ball for fitness, it is necessary to observe regularity and safety precautions. Daily training will give much more results than classes once a week with maximum stress. When choosing a ball-fitball, do not buy copies with a thin shell, they can burst under pressure. A good fitness ball is capable of withstanding loads of up to three hundred kilograms! Unlike cheap Chinese analogues, quality products will save you from injuries with varying degrees of severity. Of great importance in the effectiveness of training and safety of this projectile is the size:

• For girls with growth up to 170 cm choose a ball with a diameter of 0.55 m;
• Girls with a height of 170-180 cm can choose a ball for classes with a diameter of 0.65 m;
• It is easy for the high owners of "basketball" growth from 180 cm and above to train on a ball with a diameter of 0.85 m.

After sitting on the fitball, check the angle at which the feet, knees and thigh are located. If its value is 90 degrees, then this ball is ideal for you.

Workout

Can not wait to get started? First we will perform the basic exercises:

1. Push-up. Fitbol put under your knees, and hands rest on the floor. The body and legs are parallel to the floor. We bend our elbows and touch the chin with the floor. Inhale is performed with the bending of the elbows, and exhalation - with their extension. This exercise strengthens the muscles of the hands, breasts and even the press.
2. Stretching. We kneel, hands in an extended position on the ball in front of him. Stretching out after the ball, slowly stretch the body. At the same time, we carefully balance the balance. Repeating the movement 10 times, rest, we do three approaches.
3. Strengthening of the press and lower back muscles. First you need to lie on your back, and your legs, bent at the knees, put on a gym ball. We observe the action of a right angle. The hands are fixed behind the head, and the body is raised upwards, to the bent legs. We return to the starting position.
4. Gymnast. We lay down on the ball of the belly and raise our legs, so that the body takes a horizontal position. We keep the balance, counting to 5, then return to the starting position. First you can try to do 5 approaches, but if your sports form is at a higher level - then this number can be increased.

Exercises for different muscle groups

Having got used to receiving a charge of vivacity and great mood from these exercises with a ball for fitness, it is possible to expand the "repertoire" of training by working out certain muscle groups:

I. In the supine position, bend the kneesat an angle of 90 degrees. We grab and hold the gymnastic ball with our feet, and lay our hands behind our backs with our hands down. We pull the knees to the body, lifting the lower back. We return to the starting position, without touching the floor with the ball. Exercise well trains the lower abdominal muscles.

For the same purpose, you can perform another action. Sitting on the floor, hold the ball for fitness between the feet of straightened legs. Leaning your hands on the floor, lean back a bit. We pull the knees to the body, holding the ball, we return to the starting position. We tighten the abdomen, keep the muscles in a state of tension, and the ball - above the floor, without touching it.

II.Lying on the back, we will press the ball with the feet of the fitball and raise it vertically upwards. Fixing his hands behind his head, we pull each elbow to the knee of the other, opposite foot, which "stretches" towards it. The second leg must remain stationary. The chin is not pressed to the chest, and the shoulder is not torn off the floor. Let's go back to the starting position and repeat in the "mirror" version. This exercise contributes to the development of the lower and oblique abdominal muscles.

We lay down on the back, bending the knees, fix the ball motionless under the calves, hands spread out to the sides. We lower our legs down to the left, then to the right of the ball. Developed during this action oblique muscles of the press.

We lay down sideways on the ball, our feet rest on the floor, and hands are fixed behind the head. Lower and raise the body to the maximum position, leaving the body in the same plane, without straining the muscles of the neck. After completing, turn over on the other side and repeat.

III.We lay down on the gymnastic ball with our backs so that our feet are pressed to the floor and our hips are parallel to it. Cross the arms on the body and stretch forward as much as possible, lifting the shoulders over the ball. The chin to the chest is not inclined. Let's return to the starting position, pressing down the ball with the back. All muscles must be strained, and straight muscles on the abdomen - will develop.

IV.We rest our hands on the floor, and fix our feet behind the ball, the body is parallel to the floor face down. We roll up and return the ball, bending and unbending our knees. Hands, back and head are still. If you direct your knees to the left, then to the right, you use the oblique muscles of the press. To complicate the exercise can be a simultaneous push-up of the hands.

V. You can swing your back muscles from the position of the pelvis on the ball, facing the floor. The socks rest on the floor, legs - on the width of the shoulders, hands are fixed behind the head, and the elbows are bred to the sides. Raise the body above the ball, caving as far back as possible. We return to the IS.We do not strain the neck, we do not pull the chin forward and do not bend to the chest, and leave the pelvis and legs in a fixed position.

VI.Lie on the ball with your back, press your waist and shoulders against it, put your feet on the floor, put your legs on the floor perpendicular to the floor. Pull your hands up, start behind the head and stretch as far as the floor. Return to the starting position. This exercise perfectly completes any set of activities.

Effective exercise with a ball for fitness other than good for the body will bring you a charge of vivacity and good mood!