Gymnastic ball: home gym

A gymnastic ball, or as we are more accustomed to calling it - fitball, is considered a universal sports equipment. With a properly selected set of exercises with it, you can work out almost all muscle groups, even at home. It can be used independently, and can be equipped with other sports equipment: dumbbells, weighting agents, espanders.

Fitballs come in different types, they are distributed according to the diameter and type of surface. The gymnastic ball can be glossy (absolutely smooth or with transverse stripes), satin (slightly rough) and massage (with pronounced pimples protuberances). The diameter of the fitball varies from 40 cm (this is a gymnastic ball for children) and up to 90 cm.

In order to make use of this projectile with pleasure and pleasure, it is necessary to choose it correctly, focusing on your height and arm length:

- with an increase to 1.55 m and a hand length of 45-55 cm, the diameter of the fitball must be 45 cm;

- with an increase of 1.55-1.65 m and a hand of 55-65 cm, take the ball with a diameter of 65 cm;

- with an increase of 1.66-1.70 and an arm length of 65-80 cm, the diameter of the ball should be 70 cm:

- with an increase of more than 1.70 m and a hand from 80 cm you will fit fitball 75-90 cm.

For children's classes it is better to choose a gymnastic ball with horns or an arc, that is, with any kind of handle, so that the child can keep the balance and the projectile itself.

Practices fitbly for lessons with infants from the age of two weeks. Thanks to this you can fight with swelling of the tummy, develop vestibular, visual and kinesthetic impulses. In addition, all muscle groups are well developed and strengthened.

Since the gymnastic ball has no contraindications, even pregnant women are engaged with it. During the lessons, under the close attention of the instructor, a set of exercises is performed, aimed at training and relaxing the muscles of the back, pelvis, hips and abdomen, which has a beneficial effect on their tone. In addition, the exercises improve blood circulation, relieve pain in the lower back, allow you to relax and relax as much as possible.

As already mentioned, the gymnastic ball helps to strengthen almost all muscle groups and burn fat. Fitball itself is unstable, and, being engaged on it, you need to follow not only the correctness of the exercise, but also to ensure that it does not roll off, and this is a double load on the body, which leads to burning calories.

So, the basic exercises with fitball :

Press. During classes, you can work on the oblique muscles of the press, as well as upper and lower lobes. You need to lie on your back and pinch the ball with your legs. Lifting your straight legs up, you can use the lower press. If the bent legs are put on the fitball from above and do twisting, then the bottom press works . In this same position, oblique muscles are studied, if one is elbowed to the opposite knee.

Back and buttocks. A great exercise that allows you to work out several muscle groups. To do this, it is necessary to lay down the abdomen on the fitball, fix the legs (for example, rest on the wall or on the sofa), hands behind the head. It is necessary to lower the body as low as possible, practically touching the forehead of the floor, and then maximally raise it. At the top point you need to clamp your buttocks.

Legs. Sitting on the ball, pull forward straight leg, lower and raise it. Then repeat the approach, taking your foot to the side. The second option: stand on your knees, lying chest on the ball. Take your foot back, raise and lower, then make an approach, taking your foot to the side.

Chest. For this exercise you need dumbbells or weighting. Fitball is used as a sports shop. That is, it is necessary to lie on his back (the area of the shoulder blades), the legs are bent at the knees (95 ^о ), buttocks are clamped. Raise your hands with dumbbells to the horizontal position, then bring it back. This exercise perfectly improves the shape of the breast, raises it and makes it more elastic.

Try to engage with the fitball systematically: if the complex is one, then classes take place every other day, if the complexes are different (alternating muscles), then you can practice every day.