What girl, the woman does not dream of the slim tightened figure, of a wasp waist and a beautiful shape of hips? The simple exercise machine — a fitball (gymnastic ball) can help with achievement of the desirable.
Let's consider efficiency of occupations with a fitball, a series of exercises for buttocks and technology of their performance.
- study of the big muscle located behind on a basin surface gives roundish outlines to a buttock zone;
- the relief line of hips is reached thanks to a training of average side muscles;
- small muscle tissues become tightened, elastic;
- excess calories are burned, together with them fat deposits leave;
- ugly "ears" on hips disappear.
Shell parameters, its usability and quality of material of which it is made are important for effective occupations.
Whether you know? To emergence of a fitball the world is obliged to Susan Kleinfoldbakh, the doctor-physiotherapist from Switzerland. It for the first time applied a big ball to patients with central nervous system diseases in the fifties of the last century.
- the sizes — diameter of the exercise machine need to be selected for growth, it is the best of all to sit down upon purchase on it. Keeping balance, sit down on a ball, put feet before yourself. If the ball size suits you, the angle of the legs bent in a knee joint has to be right, the basin to be located slightly above knees, and hips on one line with a floor;
- color — be guided by own visual perception, it should not irritate you;
- the elasticity — a surface has to cave in slightly under your weight if it rigid, it is difficult to keep balance, the ball will slip out;
- safety — quality goods has marking of BQR or ABS. It means that it at accidental damage will just be blown off without explosion and a possible subsequent trauma for you;
- additional accessory — for long and correct operation it is necessary to buy the pump.
On sale you can meet also the shells equipped with thorns which, massaging, improve blood circulation and can be used in the medical purposes at problems with a backbone.
Important! For sports occupations only on a fitball it is better to buy the tool with a smooth surface.
Except acquisition of a beautiful shape of hips and buttocks, the course of occupations with a fitball will strengthen also other muscles, will allow to improve coordination of movements, sense of equilibrium.
- Get up a back to a wall, pressing to it a shell.
- Knees are halfbent, feet are pushed forward, the provision of feet — on step width.
- On a breath, straining a stomach, smoothly sit down to a bend in a knee joint at an angle 90 °.
- Hold a pose several seconds.
- On an exhalation slowly rise.
In a consequence this operation can be performed with weighting, holding dumbbells in hand.
The action strengthening gluteuses and inside of hips.
- Get up exactly with a ball in palms, legs on step width.
- Sit down, holding a shell near a breast.
- Straining hips and a bottom, push out a body, a jump up, straightening hands with a ball.
- Return to a squat, tightening a fitball to a breast.
Learn about the best and effective exercises on buttocks with dumbbells and with a bar.
Squats with a fitball strengthen gluteuses, legs and muscles of hands. Performance order:
- Get up directly, legs on step width.
- Raise hands with a shell up.
- On a breath slowly squat, experience tension in hips, a tension of buttock department.
- It is necessary to sit down before formation of a right angle in a knee joint. Be late.
- On an exhalation slowly get up.
When performing, legs, belly department, buttocks are involved. Technology of performance:
- Get up directly, having arranged a shell behind.
- Shin lower the left leg on a ball.
- Having bent in a knee at an angle 90 ° the right leg, adopt the provision of a squat.
- Smoothly rise, late, also smoothly return to SP.
- Repetitions are carried out on both legs.
When performing the bridge the back, buttocks, hips are studied. Sequence of actions:
- Lying on a back, put anklebones and feet on a fitball.
- Bending knees, smoothly push out a body up, without tearing off shoulders and shovels from a rug.
- Be late for several seconds, slowly fall.
Learn what it is also possible to carry out exercises on a fitball.
One of the most effective exercises, allows to pump up buttocks, femoral and back muscles.
- Lying a stomach down on a fitball, with the hands crossed on a breast, hang on a shell.
- Deep breath. Straightening a back, give to a body position of one line. Try to bend slightly lumbar department not too to load it.
- Exhalation — a reset.
Above-mentioned operations are recommended to begin to be performed from ten repetitions on three approaches, gradually increasing the number of repetitions.
Whether you know? At the end of the XX century in the USA the physiotherapist Joan Posner Mauer developed an effective complex of trainings with a ball for patients with problems of the musculoskeletal device. The program is used and today.
The basic rule — good mood. It is necessary to be engaged with hunting and pleasure, but not "under pressure".
- Get a rug for fitness.
- It is possible to be engaged under music that will create relaxed atmosphere and will set a rhythm.
- Surely make warm-up, it will relax muscles, will remove constraint.
- You should not eat food in two hours prior to a training. After evening lessons is also it is not recommended.
- Trainings have to be regular: three or four times a week.
- Regulate number of approaches and repetitions according to own health.
- After each approach have a rest, about half-minute.
- Movements have to be smooth, in a training not the speed of performance, but quality is important.
- You should not inflate the sports tool strongly, it has to spring softly.
- Every month it is desirable to change the program, complicating it.
- Beginners need to begin with a small complex in five exercises and to alternate them by the principle of a circuit training.
Let's sum up: the gymnastic ball is effective sports adaptation when which using the figure will gain symmetry, flexibility, extra kilos will leave.
Important! Store a fitball in the dry place, in the rolled state. It is impossible to store an apparatus near devices of heating or under direct sunshine.
Hips and buttocks will have desirable relief outlines.