Pilates on a fitball: set of exercises"

Pilates on a fitball: set of exercises"

Occupations Pilates allow to correct muscular balance, to improve a bearing, coordination, to develop force, flexibility, to normalize work of internals and systems, to accelerate metabolism. One of popular exercises are those which are carried out on a fitball or a gymnastic ball. They can be done both in a fitness studio, and in a house situation. In article we picked up a complex of the effective exercises calculated on different groups of muscles.

Occupations on a fitball are useful to a male, female and children's body. For the first time the XX centuries began to practice them for therapy of newborns and small children in the sixties. There are no age limits for occupations.

  • strengthening of muscles, in particular, backs, buttocks, bark and also joints;
  • improvement of a bearing;
  • giving of a flat form to a stomach;
  • development of coordination of movements;
  • development of flexibility;
  • strengthening of health in general;
  • improvement of work of internals;
  • adjustment of a metabolism;
  • disposal of extra kilos;
  • disposal of pains in a back;
  • development of a vestibular mechanism;
  • development of feeling of balance and joints;
  • restoration after traumatizing a backbone and the musculoskeletal device;
  • regeneration of intervertebral disks;
  • calm of nervous system, stress relief.

Learn what is yoga-Pilates.

  • lack of risk of traumatizing;
  • inclusion in work of a large number of muscles, including deep;
  • increase in load of a body.
  • existence of the marks ABS (Anti-Burst System), BRQ (Burst Resistant Quality), "A system an anti-gap", pointing that the shell is protected from unexpected breakage;
  • restrictions on weight;
  • delivery of the pump in a set.
  • smooth — optimum for occupations Pilates;
  • with thorns — has massage effect, is suitable for people with problems with health;
  • with handles — it is more often used for work with children.

In shops, balls with a diameter from 45 to 95 cm are presented. Adults, as a rule, buy shells with a diameter of 65 and 75 cm. There are 2 ways to correctly pick up the size:

  • to use the following recommendations of selection for growth:

Growth, in cm

Diameter of a fitball, in cm

150–160

55

160–170

65

170–180

75

180–190

85

  • to carry out the test for formation of a corner of a bend of knees: to sit down on a fitball, having arranged full foot on a floor. To determine the corner size between a shin and a hip. At correctly picked up shell the corner has to make 90–100 degrees.

Important! The fitball should be picked up for the size. Badly picked up size will lead to the wrong loads of a body and, as a result, to lack of the expected effect.

After acquisition of a fitball it needs to be inflated for 70–80%, and in several hours completely to lower. After the following inflation for 100% the ball will be ready to use. Beginners can inflate a fitball not completely as the more it is inflated, the load of a body is higher and the it is more difficult to do exercises.

Before a training on a gymnastic ball it is necessary to make warm-up and a hitch. These actions are necessary to warm and stretch muscles and sheaves, thereby having prepared them for loadings. Warm-up needs to be done as follows:

  1. To lay down on a fitball a back down.
  2. To bend knees.
  3. To place hips as it is possible closer to a floor.
  4. To carry out raising of hips of 4-6 times.
  5. During the last rise to detain hips in the top point.
  6. To make 4–6 rotations hands.

During a hitch it is necessary to carry out stretching of the main muscles, giving to each group on half-minute.

Whether you know? The system of physical exercises Pilates received the name from a surname of his inventor — Joseph Pilates. The author of a technique presented it to the world in the twenties of the XX century.

We suggest you to get acquainted with technology of performance of the most effective and simple exercises on a fitball.

Twisting is intended to strengthen stomach muscles. The correct technology of execution looks so:

  1. To lay down on a ball a middle part of a back.
  2. To make bending of knees at an angle of 90 degrees.
  3. To straighten a body to the flat line.
  4. Having bent elbows, hands to get for the head. Palms do not need to be linked.
  5. To raise the head and shovels from a fitball.
  6. To carry out return to an initial pose lying on a ball.
  7. To make 8–12 repetitions.

The return twisting studies muscles bark. They are done as follows:

  1. To accept a prone position on a floor.
  2. To throw the lower extremities bent in knees on a ball and to clasp it with heels.
  3. Having bent hands in elbows, to throw them for the head, having placed palms on a nape.
  4. To inhale and exhale.
  5. To strain press muscles.
  6. Synchronously with an exhalation to carry out raising of a ball the lower extremities, bringing them to a stomach and tearing off from a buttock floor.
  7. To be late in the top point for couple of seconds.
  8. To slowly lower a ball legs on a floor.
  9. To carry out 8–12 repetitions.
  1. To lay down on a floor with the hands lowered along a trunk.
  2. To lower palms down and to press to a floor.
  3. To carry out bending of knees at an angle of 90 degrees.
  4. To place feet on a fitball.
  5. On a breath to press feet to a fitball, to strain press muscles, to carry out raising of buttocks and a back, having leveled a body to the line.
  6. To record a position and to make five breaths and exhalations.
  7. To carry out return to initial situation.
  8. To make 5 repetitions.
  9. When performing the 5th repetition to make 6–8 rifts of a fitball forward and back, carrying out straightening of the lower extremities.

To achieve a beautiful relief of hips, a slender waist and a flat stomach raising of legs will help, lying on a fitball.

Whether you know? Pilates is practiced by such stars as Julia Roberts, Paris Hilton, Madonna, Rachelle Vayz, Charlize Theron.

  1. To kneel.
  2. The left side to lean on a fitball, having placed on it the left hand.
  3. To level the right leg.
  4. To make 8–16 raising of the right leg.
  5. At the end of the last repetition to detain a leg in the top point.
  6. To carry out several springing movements.
  7. Then to make movements by a leg forward and back.
  8. To record a leg in front.
  9. To make several pulls.
  10. To execute repetition of the movement, having replaced legs.

To pump up muscles of an abdominal press, to improve a condition of a backbone and buttocks difficult exercise during which knees are tightened to a breast will help:

  1. To accept a prone position facedown with the emphasis on the straightened hands and zakinuty shins on a fitball.
  2. On an exhalation to carry out pulling up of knees to a breast, having moved a ball on anklebones.
  3. To record situation for several seconds, straining press muscles.
  4. On an exhalation to carry out return to an initial position.
  1. To accept a prone position on a floor, having bent hands and legs, with the emphasis on elbows, forearms, buttocks and feet. Hands have to form a right angle in an elbow. To straighten a breast. Bark to strain muscles.
  2. To clamp a ball between anklebones.
  3. Having inhaled, to lift a ball legs from a floor, having straightened knees. Between the lower extremities and a floor the corner of 45 degrees has to be formed.
  4. To exhale and lower a ball.
  1. To accept a prone position hips on a fitball facedown with the emphasis on palms. To place palms slightly more widely than the level of shoulders. The body needs to be extended in a straight line.
  2. To strain press muscles.
  3. To bend elbows and to make lowering of the case.
  4. To slowly carry out return to an initial position.
  5. To repeat the movement of 8-12 times.

If you need to work from podvzdoshno-costal, lumbar, as gluteuses, average muscles of a back and bicepses of a hip, then the giperekstenziya needs to include in a training.

  1. To lay down on a ball a stomach, having leaned on a basin. To rest socks of feet against a floor.
  2. To place hands for the head.
  3. To unbend a waist that the body became straight to the line.
  4. To make return to an initial position.

When performing this movement of a hand it is also possible to cross on a breast.

At this movement, deep byoderny muscles and oblique muscles of a stomach work.

Examine the best exercises with a fitball for a back.

  1. To accept a standing position on a lap.
  2. To operet the right side about a fitball.
  3. To carry out raising of hands, bending in elbows.
  4. To put outer side of palms to a forehead that the ends of fingers adjoined.
  5. To carry out a breath.
  6. To strain a press.
  7. Having exhaled, to straighten the case vertically, without stopping touching with a hip a ball.
  8. To slowly carry out return to an initial position.
  9. To repeat 5–8 times.

To increase load of a body, it is possible to lean in an initial position only on a knee of one leg, and the second leg located further from a ball, to straighten, having put emphasis on a sock.

  1. To pick up a fitball.
  2. To lift it over the head on outstretched arms.
  3. To accept a starting position — standing with the straightened back straightened by a breast and shoulders with intense buttocks and a press.
  4. To make lowering of the case, bending knees at an angle of 90 degrees and taking away a basin back.
  5. To smoothly carry out return to an initial position.
  1. To accept a prone position the left side on a fitball with an emphasis in a floor on outer side of foot of the left leg.
  2. To put the left hand on a ball.
  3. The right hand, having bent in an elbow, to throw for the head.
  4. Bark and buttocks to strain muscles.
  5. To carry out smooth and synchronous raising of the case to the right and a direct right leg.
  6. To make return to an initial position.
  7. To carry out the necessary number of repetitions and to repeat exercise in other party.

Ideal press it is impossible to receive "corner" without inclusion in the program of exercise. To achieve effect, it is necessary to adhere to the following equipment:

  1. To accept a prone position facedown on a ball with an emphasis palms in a floor and the body straightened in a straight line.
  2. The ball needs to be placed under hips.
  3. To carry out a ball tackle to hands and a handstand.
  4. To make return to an initial position.
  1. It is important to pay attention to breath. In Pilates use deep breath by a stomach.
  2. All movements need to be done at smooth speed, avoiding breakthroughs and sharpness.
  3. Carrying out exercises, it is necessary to concentrate on movements and feelings in a body.
  4. Classes need to be given regularly — only so they will be effective.
  5. Before holding trainings it is necessary to study the list of persons to whom Pilates is contraindicated.
  6. To beginners the experienced instructor has to develop the program of trainings.

Exercises on a fitball can be included separately in a training or to construct occupation completely on a ball. The recommended frequency — 2–3 times a week.

Important! Occupations Pilates are contraindicated to people with the excess weight having cardiological diseases, injuries, diseases of the musculoskeletal device, backbone hernia and also to women in the 1st trimester of pregnancy. In case of presence of a serious disease the permission of the attending physician is necessary.

Thus, trainings on a fitball make positive impact on human health in general. At their regular carrying out it is possible to achieve improvement of a figure, improvement of a bearing, disposal of pains in a back and strengthening of muscles bark.

Author: «MirrorInfo» Dream Team


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