The fitball complex international history. Despite the Swedish-Swiss names, "invented", if such can be said about the ball, the Italian Akulina Kozani - proizoshlo it in the early 60-ies.. to be more precise, this manufacturer of plastic made it so that fitball can withstand up to 130 pounds, he is elastic and does not explode, but only quietly begins to deflate.
The doctors were immediately interested in the improved ball and began to use it in treatment programs for newborns and infants. Fitball liked not only the children, he began to look for other applications. More precisely, it began to find more and more benefits. The ball became a part of the physics programme for the treatment of patients with nervous diseases. More fitball was used for patients with orthopedic or any other physical problems.
Today, when the obvious advantages of ball sports practice proven and obvious, fitball became part of the fitness world. It is actively used as an independent trainer, and as part of training in yoga, Pilates and aerobics.
What is so useful fitball? In the short time he has won the fitness trainers around the world, it is used at home, and many offices are sitting on it instead of a chair.
The main advantage fitball - its ability to take pressure off the lower back and joints: your load depends on you. It can be kept to a minimum - remember that the original fitball was used for medicinal purposes, so it can be used even for those who have problems with lower back, legs or any other parts of the body. Or it can be a serious aerobic exercise, when used every muscle.
Elastic unstable surface fitball makes keeping the whole body in tension, not to fall. As minimal investigation - toning and improving coordination. And improved posture: on the ball is very difficult to sit hunched over lost balance, and elastic surface supports the pelvis and back. That is why on the fitball is recommended to sit on instead of chairs. But at the same time to do exercises during the break.
Best fitball suitable for work on the abdominal muscles. This is the most gentle option for your lower back. You can pump both direct and oblique muscles of the abdomen, there is a whole complex designed exercises. Also fitball good to use when working on the muscles of the back and thighs - you'll quickly see the result.
Fitball love for a fun workout that you just do not get bored. As a child - there is nothing funnier than clumsily fall off the ball.
We will show some basic exercises with fitball. Funny you workout!
Relax on the back
With this exercise it is good to start and finish your workout, this is a great warm-up and Seminole exercise. It is not only relaxing on the back". In the first place - is stretching the abdominal muscles.
Sit on the ball and walk forward, leaning back, while the back will not fall on the ball. Put shoulders and head on the ball, racking hand in hand. The pelvis, back and head should touch the ball. Try to relax the lower back and press. Legs can be bent, or try to straighten them, if you keep the balance.
Relax on the ball, if you feel that your lower back, shoulders or press stiff and sore. 5 minutes in this position and you are much easier.
Press on the ball
This exercise effectively develops the upper part of the abdomen. Sit on a fitball, crossing legs, rolling the ball under your back and buttocks. Not perequativi the ball too far behind. Legs bent, the distance between the feet slightly wider than shoulders. Now raise your upper body as you usually shake the press on the floor. (You will immediately feel how much easier it is to make the ball easier, not only physically, but also for your lower back.) Pause in this position for 2-3 seconds, then slowly lower case. Falling, feel as stretched muscles, because at the same time you just bend back.
The most effective approach: 3 sets of 15-20 repetitions. If it is difficult, start with 5 reps at 3 sets. Then gradually add repetitions in each set.
You can also download the lateral abdominal muscles, coiling in turn sideways. With one hand behind his head, and the other put on the press.
Another option exercises - twisting with the weights. Be careful, adding weights or dumbbells in your training, this is best done under the supervision of a trainer. In this exercise, you can pick up (behind the head) on a small gantelet, this will increase the load on the abdominal muscles.
Exercise on hamstring and press
Lie on the floor on your back and put your feet outstretched legs on the ball. Do inhale and lift the hips up, forming a straight line, and the feet must remain on the ball. The abdominal muscles should be relaxed, with their help you keep balance. Straining also buttocks and the muscles of the inner thigh. Vytenis at attention. Pause in this position for 2 or more seconds. Do exhale, come back to starting position.
The most effective approach: 3 sets of 15-20 repetitions. If it is difficult, start with 5 reps at 3 sets. Then gradually add repetitions in each set.
Variations of this exercise. Try to do this exercise, putting on the ball only one straight leg and the other bent at the knee. It is harder, so it may be a variant of the development of the original exercises.
Another option is bend both legs and put on the ball. Inhale and lift your pelvis up, pause for 2-3 seconds, exhale, come back to starting position. It's a little easier than doing the exercise with straight legs, but at the same time, the press, and the muscles of the back of the thigh.
Press on the floor
This exercise for upper and lower abdominal muscles.
Lie down on the floor, grasp the ball of the foot (between the feet), lift and bend the legs at an angle of 40-90 degrees. Get your hands behind your head and begin to swing the press, as you do it usually. Inhale, raise your upper body, pause at the twisted condition for 2-3 seconds, exhale, come back to starting position.
The most effective approach: 3 sets of 15-20 repetitions. If it is difficult, start with 5 reps at 3 sets. Then gradually add repetitions in each set.
Feel how not only the upper and lower abdominal muscles, but also the inner thighs to keep the ball.
Press on the floor with straight legs
Lie down on the floor. Grasp the ball with your ankles and raise your straight legs up. This original position, and from here you can do a set of exercises. Try to start with this:
The breath. Now slowly opuskay straight legs down almost to the floor. As soon as you feel the maximum (but keep looking legs until the end), pause for 2-3 seconds and slowly raise the straight leg up. At the same time make the exhale.
The breath. Slowly lowering straight legs behind my head up high, can touch the ball floor. On breathing out lift your legs back up and lay back on the floor.
The most effective approach: 3 sets of 15-20 repetitions. If it is difficult, start with 5 reps at 3 sets. Then gradually add repetitions in each set.
Options exercises. You can add exercise to the lateral abdominal muscles. On the inhale opuskay straight legs to the side, turns left and right. On the exhale lift the straight leg up. This exercise harder base.
Twisting the flexion of the knees
Put your hips on the ball, hands rely on the floor. Walk hands forward on the floor until fitball will not be under the ankles. The body forms a straight line, the body parallel to the floor. First, it may be difficult to keep a balance: you do it by using a press (muscles work constantly). Your hands should be directly under the shoulders. The breath. On the exhale bend the knees and draw them to the chest with the ball. Feel, how does the stomach not only to pull his knees, but to keep the balance. On the inhale again straighten legs and ottati the ball back, returning to its original position.
The most effective approach: 3 sets of 15-20 repetitions. If it is difficult, start with 5 repetitions, but keep the number of sets (3). Then gradually add repetitions in each set.
Option exercise: try to make a "peak". From the starting position, raise your pelvis up, straining the abdominal muscles. The legs are straight. Exhaling return to the starting position.
Fitball is a wonderful opportunity to get the body of your dreams. Try it, you will succeed!
Source:
WomanJournal
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