Once this miracle ball was used only by people with spinal cord injuries. Today, thanks to him, many women become owners of amazing shapes. Yes, yes, it's about fitball again.
It is known that there are a lot of skeptics who are suspicious of training with fitball. Today's complex of exercises on fitbole we group so that even for skeptics doing it will seem a challenge not an easy one.
Lose weight on the ball
In the weight loss fitball classes, there are a variety of programs aimed at all muscle groups and on every part of the body. Traditionally, we will start with the lower body. So, leg exercises on fitball:
- Lay down sideways on the fitness ball, clasping it with his hands. The legs should be even. We try to raise the leg as high as possible and keep it at its maximum height. On each side we do eight or ten repetitions.
- We lay down on the floor. The legs are bent at the knees, the shin is parallel to the floor. Between the legs, tighten the fitball and slowly make the slopes either one way or the other.
- We stay on our backs, we put our feet on the ball. We raise the two buttocks and buttocks upwards, we lower them by two counts. Again, it is important to do the exercise slowly.
- Place the fitball between the back and the wall. Hands in front of the chest. For complication it is possible to take dumbbells. Slowly we crouch and get up. When performing the exercise, make sure that the hips at the bottom point are parallel to the floor. By the way, these exercises perfectly support the shape of the buttocks.
Exercises on the fitball for the press are no less diverse. Plus, even the smallest muscles swing. we are constantly in an unstable position.
- Lie down on the fitball. Back, shoulders should touch the ball. Legs shoulder width apart. Try to adopt a position that will help you to keep your feet balanced. On each second account we raise and lower the torso. The exercise is performed at least 12 times. Try to increase the load every day.
- Take the emphasis lying down, put your feet on the fitball. The exercise is to roll the ball with your feet, forming an angle of 45 degrees. This exercise also trains back muscles.
- This exercise is similar to the previous one. Get down on your knees and lean your hands on the fitball. On the inhalation try to roll the ball, forming an angle of 45 degrees, on exhalation we return to the starting position.
Press on the fitball swings quickly enough. This you will notice after two or three weeks of daily training. If the cubes of the press you will not see a small fat, in this case, the following weight loss fitness exercises are also needed:
- Lie down on the floor, between the stupas, tighten the fitball. Raise your legs slightly, move them to the left and right, up and down. Exercise is quite hard, so it should start from ten seconds.
- Lie on the fitball sideways. The right hand should rest on the floor, legs at the same level. In three counts, raise your leg up and down. After the tenth time, repeat the exercise with the other leg.
Stretching on fitball
Each full exercise should be completed with a stretch so that the muscles will not hurt and get a beautiful shape. So:
- Lie on the floor, feet on fitball. Raise your high right leg. Lower it first to the right, then to the left. Make sure that your legs do not bend at the knees. Do the same with the left foot.
- Lie down on a fitball belly. Hands and feet rest on the floor. We lift up the right arm and the left leg. Keep your balance. Then the same action is performed with the left hand and the right foot.