Useful exercises for the fitball for the back

Have you ever wondered what tremendous loads our back can withstand? Throughout her life her task is to maintain an ideally vertical position of the body, and this is far from easy. Taking care of her health is our immediate responsibility. In this, exercises for strengthening the muscles of the back on the fitball will help.

Of course you've heard about fitball, gymnastic ball, popular in our days and among experienced athletes, and among novice lovers. Fashion is not accidental. This simulator can provide an intensive load, while protecting the back muscles along with the spine from unjustified overloads. That is why, for example, exercises for the back on the fitball for pregnant women are recommended for almost all future mothers.

Let's consider some variants of employment with a ball. Exercises on the fitball for the back, the photos of which are given in this article, will suit people of any level of preparation.

Take care of the spine

The task of the first exercise for the fitball for the back is to strengthen the extensor muscles of the spine to reduce the risk of injury during homework and in training. In addition to fitbola, stock up on dumbbells for 1-1,5 kg (according to the level of your training).

The starting position is to kneel before the fitball and lie on his stomach. Then dumbbells are taken in each hand, hands freely fall to the floor (you need to half-bend your elbows and turn your palms down). The pelvis is lowered, the lower abdomen is pressed to the fitball as much as possible. Keep your head straight, look down.

Performing the exercise, from this position, we lift our shoulders and head and smoothly raise our arms to the sides to a single line with shoulders. Trough in the lower back should not be allowed. Next, raise the left arm in such a way that a small twisting occurs in the spine. At the same time, the right hand remains stationary. In this position, we stay about five seconds.

We repeat the same for the right hand, the left one - in the initial position. Make sure that the shoulder moves simultaneously, the body is twisted, and the lower part of the body - the stomach, hips, legs - remains motionless.

The exercise involves 5 turns in both directions, then a respite is required for a minute. Later it will be possible to take dumbbells more heavily and bring the number of repetitions to 8-10. But more than 4 approaches to do is undesirable.

Not only the spine, but also the press

Excellent for those who need to strengthen the lumbar spine. It is a classic "boat" on the press, but with the ball.

The starting position is as follows: lay down on the fitball with your stomach, pull out and straighten your legs, fix your hands in the lock behind your head. The body, pressed to the fitball, is lowered.

When performing at a slow pace, you should lift the case up to one line with your legs straight. Then slowly return to the starting position. At first, do not more than 2 approaches, each 8 times.

After some time, we bring the number of repetitions to 12, we make three approaches. At achievement of ease in performance complicate a task - the arms crossed on a breast keep before itself. Then you can perform the exercise with weighting (dumbbell, pancake from the bar).

Strengthen the shoulders and back

The purpose of this exercise for the fitball for the back is to strengthen the widest dorsal muscles and the back muscles of the shoulders.

Starting position - you are standing in front of the fitball. In the arm bent at the elbow, hold the dumbbell, with the other hand lean against the ball. One foot stands a little closer to the ball.

The body gently and slowly leans forward, the back is maximally straightened. The hand with weighting remains below. Straining the press, bending the elbow pulls the body of the dumbbell. Then it returns to its original position.

There are 2 approaches, in each 8-10 repetitions. The number of them is gradually increased to 12-15, and three approaches can be taken. The initial weight of dumbbells is from 2 to 4 kilograms, in time take the heavier - up to 6 kg. And do not neglect the minute rest between repeats.

Universal Exercise

When doing this exercise, for the fitball (for the back), it trains its lumbar region, shoulders, press, upper thighs.

Accepting the starting position, we sit on the fitball, legs step over and roll the ball under him. The back lies on the fitball (leaning shoulder blades and shoulders), the pelvis appears as if in the air. Legs bent at right angles are on the floor, knees are strictly above the ankles, feet are divorced to the width of the shoulders, hands on the hips.

Let's proceed to the exercise. The hips are slowly lowered so that the shoulder blades and shoulders are still pressed against the ball. Then go back to the starting position. Do not forget to watch that the body throughout the exercise was parallel to the floor, and the shoulder blades did not come off the ball (take care of the balance).

In the absence of difficulty in doing, do an exercise with dumbbells weighing about a kilogram in your hands, you can also rely on only one leg. The initial rate is 10 repetitions in both approaches (there are only two), then the load is increased.

Do not forget about the hands

The purpose of the fifth exercise for the fitball for the back is to strengthen the muscles of the lumbar region, biceps, triceps.

We place the body on the fitball like the previous exercise, but the hands with the hands tied in the lock are extended forward. When performing the body, turn the body in both directions alternately following the hands. The lower part of the body does not move, the arms are straightened and are in the lock, the body is parallel to the floor.

This simple exercise is performed repeatedly (20 times or more). To complicate the task you can also dumbbells or pancake.

This list of exercises is not exhaustive, but it contains all the necessary techniques for effective influence on the dorsal muscles.