Fitball - is a popular projectile for performing various exercises, both in the hall and at home. On this ball, you can train for pumping the back, legs, press and other parts of the body. Exercises on fitbole for women are effective in that you have to not only observe the technique, but also maintain balance.
Before considering a set of exercises on fitbole for weight loss, we'll figure out how to choose the right ball. It is necessary to build on your growth. If it is up to 165 cm, then the diameter of the fitball should be 60 cm. If the growth is within the limit of 165 cm to 175 cm, then you should choose a ball with a diameter of 65 cm. For tall people (a height exceeding 175 is fitball with a diameter of 70 cm.
A set of exercises with a fitball at home
Take into account that to get good results, you need to train regularly, that is, 2-3 times a week. No less important and compliance with the rules of nutrition. Each exercise is best performed in 2-3 approaches, while repeating 12-15 times.
Exercises for the press on fitball:
- Rifts. This exercise is similar to the bar, but it is more complicated, because you have to keep balance. ИП - hands упритесь in a floor, the person direct downwards, and feet put on a ball. The task - slowly move back, rolling the ball forward, so that it is under the chest. After that, move in the opposite direction.
- Twisting with turns. This effective exercise on fitbole will allow to pump the oblique muscles of the press . IP - put the shoulder blades on the ball, and in the floor rest your feet, bending your knees to the right angle. Hands should be spread apart, and keep them parallel to the floor. The task - tearing off the shoulder blades from the ball, make a turn of the body in one direction, joining hands together. After that, go back to the PI and repeat the same in the other direction. To complicate the exercise, make twists without dropping the scapula on the ball. You can perform on the ball and the usual twists, putting your hands behind your head and lifting your shoulder blades up.
- Corner. This is a difficult exercise and you will have to practice a little to learn how to do it correctly. PI, as in the previous exercise, that is, hands rest on the floor, and socks - in the ball. During the entire exercise, the legs should be kept even. The task - straining the press, roll the fitball to yourself before the body forms an angle of 45 degrees. Lock the position and return to the PI. The hands remain motionless all the time.