Effective fitball exercises
- A fitball is a sports equipment for exercising in a fitness club or at home. A fitball is a large ball made of durable material. The diameter of the ball is usually from 50 to 85 centimeters. The most common are large 75 cm fitballs. Exercising on a projectile strengthens almost all muscle groups. The load is mostly on the back, abs and legs.
The benefits of training with a fitball
Everyone can practice on the balloon: men and women, children and the elderly. There are special complexes for body recovery after severe illnesses and injuries. Fitness ball workouts have a lot of advantages:
— strengthen muscles, make the body slim and fit;
— improve posture and develop flexibility;
— contribute to the improvement of coordination of movements and vestibular apparatus;
— even pregnant women and small children can practice on the balloon.;
— boost your mood;
— you can train at any convenient time, and if necessary, you can take the projectile with you (the balloon is easily deflated and inflated using a special pump);
— you can choose the size of the ball according to your own weight and height.
The most effective exercises
The training program should include exercises for various muscle groups. Of course, you can only work on your abs or buttocks, but in order to achieve a beautiful athletic figure, you should work out all areas of the body. The number of repetitions of each exercise is 10-12 times. All exercises follow each other without interruptions. After completing the first "circle", you need to take a break for 5-7 minutes, then repeat the cycle two more times. So, below are the most effective exercises for different muscle groups.:
1. Study of the press. Lie with your back on the ball, bend your knees at a right angle, and keep your hips parallel to the floor. Holding your hands behind your head, lift off your shoulders and head, stay in this position for a couple of seconds. At the same time, the abdominal muscles need to be strained as much as possible. For beginners, you can just lie down on the floor and put your feet on the ball, and you need to pump your abs in the same way as described in the first version. The advantage of the first exercise is that you still have to keep your balance, and this is an additional load.
2. Working out the lower abdominal muscles. Lie on your back, put your feet on the ball. Wrap your legs around the ball and hold it tightly. Raise your legs with the ball, bringing your knees to your chest. You can also wrap your feet around the fitball, while lifting the ball with straight legs.
3. Working out the muscles of the back. Lie on your stomach on the ball, put your hands behind your head and lock them together, straighten your legs. Lift your chest off the ball as high as possible, hold this body position for a few seconds.
4. Working out the muscles of the chest. Get on your knees, put your hands on the fitball. Raise the lower legs and cross them together. The torso and hips should be in line. Do push-ups by bending your arms at the elbows.
5. Working out the buttocks. Stand on your hands with your shins on the ball. The body should be parallel to the floor, arms straight. Raise your legs one at a time as high as possible. Hold it at the top for a couple of seconds.
6. Ball exercises for infants. The simplest exercise is to put the child's stomach on the ball. Holding the baby's hands, gently rock the baby
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