In this article we will discuss the most useful exercises on a fitball which you can carry out in house conditions. Each separate option provides use of any given muscles, is directed to weight loss or strengthening. We will understand as it is correct to carry out exercises how many approaches should be made to receive the expected result.
Static level
The first exercise with a ball for fitness is used for weight loss as in the course of performance muscles of a stomach and sides are involved.
Exercise can be carried out or having put legs on a ball, or resting hands. However It is necessary to tell at once that, resting hands, you can slide off and be traumatized with ease. For this reason it is better to put on a leg fitball.
We do exercise as follows: we put legs on a ball and we become on straight arms so that our body represented a straight line, without deflections or curves in a waist. It is necessary to hold such situation not less than a minute to gain desirable effect.
If you have rather good physical training and want to use the potential to the maximum, then use a fitball as a support for hands. We do it so: we kneel and put elbows on a ball; slowly we become straight, holding balance. After it we roll a ball forward, keeping balance. It is necessary to stop in that point where your back will be completely direct, and elbows will still well stand on a ball.
Important! During performance of a level it is necessary to straighten shoulders that they did not nestle on the head.
What will this exercise give us?
The static level, in the course of its performance, involves muscles of buttocks and a stomach. Also a part of loading goes on a deltoid muscle (shoulders). Remember the following: after exercise the back should not hurt you. If there are pains, so you do a level incorrectly. In order to avoid a trauma perform all operations near a mirror.
Level in dynamics
The following exercise on a fitball for weight loss will help to remove folds from a stomach and to pump up a press. We begin with the same static level on outstretched arms after which we begin to lift slowly a basin up, moving at the same time the ball is closer to itself. The fitball has to adjoin to an ankle that you could control process. A peak point is such situation at which your straight arms and a back will leave to one line. Before performance of exercises in dynamics it is worth estimating force of the hands and preparation of joints as your weight will be kept by them. If there are fears that after exercise you get stretching — use elastic bandage.
Squats with a ball over the head
One more simple exercise for weight loss on a fitball which with ease can be executed in house conditions.
Exercise differs from usual squats only in the fact that you need to hold a fitball in hands.
Correctly performance means the following: we take a sphere and we lift it over the head on outstretched arms. Further we put legs on width of shoulders, we straighten a back. We squat slowly, directing a look up (you look at transition between a wall and a ceiling). At the moment when your hips are perpendicular to calves, we stop and slowly we rise in a starting position. During performance of squat it is impossible to curve a back wheel or to lower a look in a floor.
Important! In the course of performance it is impossible to reduce or part knees.
As the fitball is not a weighting compound, it is necessary to make not less than 25-30 squats that there was a result.
Squats at a wall
Squat at a wall differs from the previous option in the fact that the fitball will not allow you to curve a back wheel.
For a start we become to a support and we place a fitball between a back and a wall so that during squat it did not fall and it did not appear around the head. After you placed a ball in the right place, we put legs on width of shoulders and we direct a look forward or up. Slowly we squat so that the sphere moved together with you. We fade when calves are perpendicular to hips, and also slowly we come back to a starting position.
Push-ups
During push-ups it is possible to use a sphere, enclosing it under legs or leaning hands. Both the first, and second option will force you to hold balance. Push-ups on a fitball differ from push-ups on a static surface in deduction of balance.
The first option provides use of a ball for maintenance of legs. At first we come in a static level to outstretched arms. Further, keeping balance, we are slowly wrung out from a floor. The back has to be a straight line, it is necessary to look forward. Exercise is carried out slowly with fixing in a peak point. To do too quickly and too slowly it is impossible as in the first case you can be injured, and in the second case the result will be zero. The second option assumes to use a sphere in the form of a support for hands. We put brushes on side parts of a ball, we straighten a back and we are slowly wrung out. The back has to be equal, shoulders — straight lines. It is impossible to bend legs in knees as all loading will move to a humeral belt, and the press and gluteuses will not be involved.
Important! During push-up it is impossible to move a sphere to the parties, otherwise you injure hands.
Return push-ups
There is a facilitated and weighted version of exercise about which we will talk further.
The simplified option means bending of legs in knees. The return push-ups as follows are carried out: we turn a back to a fitball, we squat and we put on it hands. Hips have to be perpendicular to calves, during the return push-up only upper extremities work, we use legs only for balance maintenance. We are slowly wrung out, bending hands behind the back. A peak point is that at which hands are bent at right angle (90 °). We fix for several seconds and we come back to a starting position. During performance of the return push-up it is impossible to sit down on a floor or to lay down on a sphere. The initial number of repetitions — 15–20 times.
Whether you know? For comfortable use of a fitball its diameter has to be equal to length of your hand. For pregnant or elderly people on a sphere handles also have to be located.
Attacks
Attacks with a fitball will help us to hold a back of a straight line in hand and is correct to carry out exercise.
Following operations procedure: we lift a sphere on outstretched arms before ourselves, we do attack so that the working leg was bent at right angle, and the second extremity touched by a floor knee. We repeat exercise, changing a leg.
It is important! If you want to involve stomach muscles in process, then you need to lift a ball over the head and to shake it in the parties during the main exercise.
In the course of performance we hold a straight line back. It is necessary to lower the case down, but not to move it forward.
Attacks represent rather a warm-up, than full exercise which will help to strengthen groups of muscles. Therefore it is recommended to carry out it at the beginning of the training, and after to pass to more difficult.
Run will help to strengthen muscles and joints of a body.
Giperekstenziya
We pass to more difficult exercises on a fitball which perfectly are suitable for strengthening of a backbone.
We begin with the fact that we lay down a stomach on a fitball so that the trunk was parallel to a floor. For this purpose the sphere is placed in upper thighs and a basin. Further you need to rest toes against a floor to create balance. If you do not feel it — remove a trunk a little back, displacing a fitball towards a breast. After adoption of the initial provision we begin to raise a trunk up, being curved in a back. In a peak point we fade for several seconds and slowly we fall. During performance of a leg should not come off a floor, otherwise you will leave forward and can be injured. Also you should not help yourself hands, otherwise the giperekstenziya will turn into push-ups.
The number of repetitions depends on your physical training and existence of problems with a back. It is worth beginning from 8-12 repetitions with accurate observance of the equipment.
Return giperekstenziya
Unlike the previous option, the return giperekstenziya means the movement of legs, but not cases. We lay down a stomach on a ball so that you felt balance. Hands it is necessary to undertake any static subject which will serve as a support. We straighten a back and we raise legs, stopping in the top point. After that it is slowly lowered the lower extremities and we repeat anew. During the return giperekstenziya only legs have to be involved, hands serve as a support. The back has to cave in in the course of raising of the lower extremities that to the maximum all working muscles were involved. Advance or in the parties during performance of exercise are inadmissible as you can damage a static part — hands.
This exercise will suit girls who want to pump up buttocks as well as possible as it gives big load of this part of a body.
Twisting
This exercise on a gymnastic ball is similar to a standard rating of a press which is known to all. However the sphere makes the changes which complicate performance process.
For a start we need to lay down on a sphere a back so that hips did not touch it. Legs are widely placed, bent in knees at right angle. We hold hands freely behind the head. We part elbows in the parties and we bend a back. In the course of performance we need to lift the top part of a trunk so that legs remained in former situation, and muscles of a stomach were strained to a limit. In a peak point we stop for a second and slowly we come back to initial situation. During twisting performance the sphere has to be motionless. It is impossible to move a trunk to the parties, to hold hands a floor or a fitball.
You carry out repetitions, you will not feel heat and strong tension of muscles in a stomach yet. The initial number of repetitions — 15–18 times.
To diversify physical activity and to make it not only useful, but also fascinating the yoga, cycle jogs, swimming, skating, bungee jumping will help.
Pullings up of knees to a breast
Before performance we need to leave in a static level, using a fitball in the form of a support for legs. We will lean on a sphere an ankle. Hands and a back have to be straight lines.
Exercise is carried out as follows: we begin to conduct knees to a breast, moving the center of gravity. The ball has to move together with your legs that you did not fall. In the course of performance the back remains to a straight line, the look is directed forward. A peak point is that moment when heels touch buttocks. Only legs have to move, the trunk remains in former situation (hands are perpendicular to the case). The initial number of repetitions — 15–18 times.
Squats with a fitball
Standard squats to which use of a fitball increases. In initial position of a leg are placed on width of shoulders, a back a straight line, we hold a ball before ourselves on outstretched arms. In the course of squat we lower a sphere down and when we come back to initial situation — we lift up. A peak point is perpendicular position of legs then we rise up. The back in the course of performance is slightly bent forward, the look is directed under 45 ° up.
The number of repetitions — 25–30 times. Squats perfectly will approach in the form of warm-up before the return giperekstenziya or other more difficult exercises in which muscles of legs are involved.
Raising of a basin
Front muscles of hips and muscle of buttocks are involved in exercise.
Raising of a basin on a fitball as follows is carried out: we sit down near a sphere and we lean on it a back so that the corner between the case and a floor was about 45 °. Further, leaning on a fitball, slightly we raise a trunk, moving a sphere is slightly closer to a waist (becomes in order that in the course of performance you did not concern a floor). After that we raise a trunk, turning it to vertical position which parallel to a floor. Knees in a peak point have to be bent at an angle 90 °. Raising of a basin is carried out with fixing in the top point. All process has to take place smoothly, without breakthroughs.
Whether you know? In aerobics the fitball is used from 50th years of the XX century. Its main advantage is that it is suitable for elderly people who have a varicosity.
Book
Interesting exercise which involves muscles of hands, legs, a stomach and a breast. We lay down a back on a floor and we clamp inside of feet a fitball. Hands have to be straightened over the head, forming a straight line with a trunk and legs. Further, tearing off from a shovel floor, synchronously we raise hands and legs so that they met approximately in a breast. At the same time hands and legs have to be straight lines, otherwise the advantage of performance will come down to zero. In a peak point we give a sphere from legs to hands, and slowly returns to a starting position. We repeat exercise, transferring a sphere from hands to legs.
Important! In the course of performance it is impossible to tear off the case from a floor.
Inclinations aside
The last exercise on a fitball — inclinations aside.
For a start you need to lay down any side on a ball so that the waist, a basin and upper thighs adjoined to it. Legs have to rest against a wall. In a starting position your body is extended to one flat line. We hold hands behind the head (if it is impossible — we hold one hand a sphere). We lift the top part of a trunk so as if you do inclinations standing, to the maximum bending a trunk that the upper body was almost perpendicular to legs. We are late for a second in the top point and slowly we lower the case.
In the course of performance of a leg should not move, hands are also used for maintenance of the head, but not for the help in twisting at all.
Before exercise it is recommended to repeat its habitual option that there was no stretching of oblique muscles of a press.
On it we finish a top of exercises with a fitball which will help you to pump over all muscles of a body. Some of above-mentioned assume existence of good physical shape therefore be not upset if from the first it does not turn out to execute a large number of approaches. Observe the instruction and be regularly engaged in the body to achieve desirable results.