Fitball is a gym balllarge size, designed to perform exercises on the entire musculature of the body. It was invented by a Swiss physiotherapist in the middle of the last century for wellness and rehabilitation procedures. Recovery programs were aimed at improving the health of children with injuries of the spine, vestibular apparatus, and the central nervous system.
Over time, the ball began to be used in gyms, fitness
Fitness with the ball is developing quite stronglybalance and improves posture, increases body flexibility, contributes to the manifestation of the relief of the abdominal muscles, increases endurance and muscle strength. Fitball exercise speeds up the body's metabolism, strengthens the spinal muscles, burns fat deposits. Fitness ball is an inexpensive trainer, it can be purchased at any sports store. Usually fitball is selected for growth. Some ball models are available with spikes or pimples, which have an additional massage effect during exercise.
Exercises on fitball to lose weight and strengthen muscles
- Squats. Performed 12 squats with a flat back and with the ball in the outstretched arms. During lifting, the body turns alternately left and right.
- Push ups.Hands put on the ball, feet to rest on the floor. Perform 10 elbows until the fitball touches the breast. At first, the body position will be unstable, but after a few workouts the balance will become stable. To complicate the movement of the hands rest against the floor, and the ball is enclosed under the hips, knees or feet.
- TricepsPutting the ball against the wall, you should turn your back to it, sit down and put your palms on the ball (fingers pointing towards you). 10 deep squats are performed, during which the palms firmly hold the fitball.
- Upper press and inner thighs.Sitting on the floor and leaning on your elbows, perform 10 elevations of your legs at an angle of 45 degrees from the floor (with the fitness ball clamped by your feet). Another variation: lifting the body at the same angle from the floor surface, while the legs are on the fitball.
- Lower press.Lying on his back, his hands put on the back of his head. Legs bent at the knees, hold fitball heels. 12 lifts of legs and buttocks are performed. At the top point, you need to linger and tighten the abdominal muscles.
- Buttocks. The body is on the floor and the legs bent at the knees are on the ball. 20 pelvic elevations are performed, during which it is necessary to strongly strain the muscles of the buttocks.
All exercises on fitball for weight lossperformed in four sets. After acquiring some skill and balance, these movements can be carried out with weights, putting them on your ankles or wrists. It is also allowed to use dumbbells during loading. After a workout, you need to drink water or unsweetened tea. It is better to abstain from eating for at least two hours.
In addition to physical activity, exercises on fitball for weight loss bring a lot of positive emotions.
