Sports and FitnessAerobics

Exercises with the ball - the most effective and safe form of fitness

Classes on fitbole - a large inflatable ball - have recently gained increasing popularity. This is explained, first of all, by the effectiveness of this type of fitness, accessibility and convenience. Exercises with the ball contribute to better coordination of movements, stretching, strengthening of muscles and joints, prevention and treatment of various pathologies of the joints and spine. In addition, during the sessions, the whole body, in particular the back, abdominal cavity and chest, is massaged.

Initially, fitball was used to treat cerebral palsy, various diseases and disorders of orthopedic and neurological origin. And after a while, exercises with the ball became widely used in gymnastics and fitness.

Occupations on fitbole are extremely useful for people spending most of the day in a sitting position. As you know, prolonged stay in such a pose worsens the activity of internal organs and blood circulation throughout the body, and also adversely affects the state of intervertebral discs, increasing the risk of developing a hernia. During the session on the ball, the muscle corset is strengthened, which, accordingly, reduces the likelihood of the above pathologies.

Unlike lessons on fixed simulators, exercises with the ball cause almost all the muscles to be in the tonus, since the body is in a state of imbalance. These exercises are not associated with heavy physical exertion, so they are useful not only for adults, but also for children, as well as for pregnant women.

To achieve a more effective result, it is recommended to combine exercises on fitball with another kind of physical activity. For example, exercises with stuffed balls develop endurance, reaction speed and the ability to quickly strain and relax certain muscle groups. Most often, these exercises are performed with a partner, although you can do it alone. Exercises are quite simple: throws one and two hands alternately, thrusts from the chest, throws in the jump, etc.

Complex exercises with ball-fitball

Training of the pelvic muscles

Sit on the ball, putting your feet on the floor about the width of your shoulders, lean your back against the wall. Perform a smooth movement from left to right, the heels and back while it should be in its original position.

Another exercise for the pelvic muscles is performed lying on the back. Place your hands along the trunk (the elbows are slightly bent, the palms look down), bend your knees in the knees, put them on the ball (the back of the thighs touches the fitball). Raise the pelvis, leaning with the feet on the ball, palms - on the floor. Hold in this position, then slowly lower the pelvis, but do not relax completely - constant muscle tension gives a much greater result.

Push-up

Lie on the ball with your stomach and move forward so that the fitball is about under the knees or slightly lower (hands at the same time abut the floor). Start to press. Such an exercise forces all important muscle groups to work simultaneously.

"Boat"

Lie down with your stomach on the fitball, straighten your legs, with your socks you will rest on the floor. Hands lay behind the head or press along the trunk (you can take light dumbbells). Raise the body up, bending in the lower back, lock in this position, then relax.

"Balance"

Stand on your knees, bend and lay your belly on the inflatable ball. Raise your right arm and at the same time your left leg, then vice versa - your left arm and right leg, trying to hold in that position.

Exercises with the ball for the press

Lay your back on the ball, it is advisable to fix your feet in the Swedish wall. Put your hands behind your head and gradually begin to lift the body, bending in the thoracic area, the loin should be in the same position.

Another exercise is a little easier: lie on your back, hands - behind the head, bent at the knees of your feet, put on the fitball. Slowly rise, trying to touch the right elbow to the left knee, then, on the contrary, the left elbow - to the right knee.

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