Exercises with the ball, both as a therapeutic gymnastics, and for weight loss, are performed at least three times a week. The regularity of classes in this type of training, as, indeed, in all others, is very important. But just this problem is not expected - the ball will not let you forget about it. Bright and such a childishly cheerful ball will not be long tempting and inviting to stand in the corner - and you want to just sit on it!
Nonsense, you say? And here not! This is almost a full exercise with the ball for fitness. After all, even just sitting on the ball and keeping the balance is already a job for many muscle groups! It is the instability of the surface of the ball and makes this type of fitness unique - it increases the load, develops coordination of movements and trains the vestibular apparatus. There are two types of exercise complexes with a fitness ball:
- functional training with a medical ball (medical ball);
- Fitness with a fitball (big ball).
It is considered to be the first complex more aimed at the power load, while the second is more positioned as exercises with the ball for weight loss.
Training with a medallion resembles a normal training with a load in the form of a ball and is good as a well-known gymnastics. In fact, these are the same slopes, swing hands, feet and other widely known exercises, but performed with the ball. The obvious advantage of a medbol is its size: for the ball it does not take much space, it can easily be carried anywhere.
But we are still more interested in the second type of exercise complexes with the ball for fitness. Performing squats and slopes can be just as successful and with a large but light ball, and a bright ornate ball in the corner of the room will only cheer up!
Before performing exercises with a large ball, make sure that it fits you in size according to the table on its package. It also indicates the maximum diameter of the ball. It's enough just not to inflate it more than the manufacturer's specified size to avoid breaking the fitball right in the middle of doing exercises on a big ball.
Complex exercises with fitness ball
A good complex for training with a fitball should begin with a warm-up and contain exercises with the ball and on the ball for the abdomen, hips, back and legs. This is easy, because due to springiness and instability, any exercise with a fitball is aimed at maintaining balance and, therefore, involves a wide group of muscles.
So, a few exercises on the ball for the press and buttocks:
- In the lying position on the fitball, with your hands on the floor, lift up the knee bent in the knee. Perform an exercise with each foot 10 times.
- Kneet your feet on the floor and put your hands up, trying to keep your balance as long as possible.
- In the lying position on the fitball, with your hands on the floor, raise both knees bent at the knee. Do the exercise 10 times. Try to roll back and forth, left-right, watching the balance.
- In the sitting position on the fitball, bend your knees bent to the floor, and your arms lean against the fitball from behind. Lower and raise your leg 10 to 20 times. Change your foot.
- In the same position, bending the leg, lift it to the chest and lower it. Perform an exercise with each foot 10 times.
A lot of exercises on the ball for the press are a simple adaptation of well-known exercises to this type of training. So, for example, lying with your back on the fitball and resting your legs on the floor you can lift the upper part of the trunk. By the same principle, a similar exercise is performed, but already lying on the stomach.
To train the lateral muscles of the abdomen, it is enough to kneel on the side of the ball, lean against it with your side, place your hand on the fitball, and execute the slopes to the side.
A very effective group of exercises with a ball for feet
Lying on your back and holding the fitball with your feet, lift it up first only by stretching your knees, and then on your straightened legs. Perform rolls with the ball. Sit on the floor and, holding the fitball between your knees or feet, try to lift it and hold the position for as long as possible. And one of the most effective exercises with the ball for fitness is the transfer of the ball from the legs to the hands and vice versa.
There is a mass of ready-made exercise complexes with fitness ball for different levels of initial training, different intensity and focus. There are specially designed trainings even for pregnant women and toddlers. Choose what you like and cheerful, bright ball will not let you lose shape and vitality.