The efficiency of use of a fitball in the training program is proved by athletes worldwide. This shell brings special benefit at study of muscles of a press as involves not only surface, but also deep muscle fibers. In this article advantages of acquisition of a gymnastic ball, the principles of the choice of this shell, important exercises and councils for their performance will be considered.
- Need to coordinate itself and to keep balance on a ball promotes study of muscles stabilizers and those muscles which are not involved in exercise directly.
- Thanks to hyper loading, small muscles which are not studied during the ordinary trainings are pumped over.
- Load of a backbone, muscles of a neck and lower back decreases. It allows to carry out exercises on a press even to people with diseases of the musculoskeletal device.
- Performance of a press with twisting provides full pumping of oblique muscles of a stomach. It will be much more difficult to work them in any other manner.
- Exercises bring the greatest benefit if to carry out them every other day — it releases time for work on other groups of muscles.
Important! When choosing a fitball be guided by marking of ABS. In translation from English it means an anti-explosive system. Balls with such marking at emergence of an opening are slowly blown off, excepting thereby traumatizing the athlete.
Pay attention that it is necessary to get a fitball in specialized sports shops — so you with guarantee receive quality products. First of all be guided by the ball size. It is necessary to select a ball for growth.
In total there are four sizes: 45 cm, 55 cm, 65 cm and 75 cm. They suit people growth less than 150, 165, 175 and 185 cm respectively.
To choose suitable model, you can try to sit down on a ball. Moderately beefy ball has to hold steadily your weight, and your legs have to stand securely on a floor. The qualitative fitball will spring under a palm, its surface will be dense and reliable to the touch.
Seams of a shell have to be almost imperceptible and imperceptible, the nipple — to be in a ball and not to act over its surface. Sign of a qualitative fitball the antistatic surface to which the litter does not stick is also considered.
Learn about rules of performance of exercises on a fitball.
There is a large number of the exercises directed to study of different muscles of a press. Their serial performance provides harmonious pumping of all case.
- Lay down so that your shovels appeared on a ball for fitness.
- Stupnyami lean against a floor, slightly you prisognit legs.
- Connect palms the back to internal and stuff up them for the head.
- Begin to be twisted, lifting themselves on a ball at the expense of tension of direct muscles of a stomach so that they were most reduced.
- In the top point of exercise record a pose for three seconds and smoothly return to an initial pose.
- Accommodate on a shell a middle part of a back, you hold hands pressed to the case.
- Begin to tear off shovels from a fitball and to twist itself aside, at the same time raising the leg bent in a knee.
- In the top point touch a hip of the raised leg an elbow of an opposite hand and return to an initial position.
Whether you know? The world record by the number of the bendings made on a press in 60 minutes belongs to Argentinean Gillermo Subiyele. At the beginning of the 2000th years it executed 5633 repetitions in one hour, having included thereby this achievement in the Guinness Book of Records.
- To keep balance on a ball, lean against a floor a leg foot, the opposite direction in which you do twisting.
- Get up in a position level, put the cramped legs feet on a shell.
- Gradually walk hands back, rolling a ball from a foot under a stomach to a breast.
- You hold the case exactly, in a waist be not curved.
- In an extreme point detain yourself for two-three seconds and rise in the previous pose.
- Get up in a level, put legs the arches of feet on a shell.
- Gradually lift a basin and at the same time roll a fitball under ankles towards a breast.
- When you touch a shell only by toes, begin the smooth return movement.
- Accept a prone position with the shell clamped between feet and throw hands for the head.
- Begin to lift yourself in a vertical fold so that only the basin concerned a floor.
- Give a fitball from feet to hands, wait two seconds and fall back. It is necessary to be bent only in a groin, the stomach and knees remain equal.
- Lay down, stretch hands and clamp a shell between ankles.
- Raise legs perpendicular to a floor, holding a fitball on weight.
- Smoothly lower knees at first in one party, and then in another, lowering a ball most low.
- Basin remains a point of contact with a floor and cannot rise. This exercise is considered one of the most effective tasks for study of the lower press.
- Lay down on a shell facedown so that to touch it only inguinal area.
- Rest toes of feet against a floor, ask a partnyoer to record your feet in this situation.
- Stuff up hands for the head. Cave in in a waist, lift yourself over a ball on the greatest possible height, be late for two seconds in this pose.
It is important! To achieve desirable result, increase intensity of trainings gradually. These exercises need to be carried out not only qualitatively, but also in large quantities therefore do not less than two approaches on ten repetitions for each exercise.
- Return to initial situation.
- Lay down on a floor, place anklebones on a shell, and stretch hands.
- Gradually roll a ball under legs, at the same time tearing off the case from a floor until the body begins to lean on shovels. Feet at the same time have to stand on a ball.
- Be late for two seconds and fall to an initial pose.
Also it will be useful for you to learn about the best exercises with a fitball for a back and about Pilates set of exercises on a fitball.
- Adopt the provision level, leaning forearms not on a floor, and on a ball.
- Pull in a stomach, you hold a waist equal, you look before yourself.
- Be late in this situation for the longest period (not less than 40 seconds).
- Get up knees on a floor, rest the palms put in fists against a ball, you hold a back exactly.
- Leaning on a ball, smoothly give a ride to it under fists, hands and forearms to elbows, slowly bending forward.
- Wait ten seconds, return to the previous position at the expense of tension of muscles of a stomach.
- If desired increase the loading rendered on muscles due to use of additional cargoes.
- In exercises lower yourself on a breath, and lift on an exhalation — it will provide the maximum tension of muscles.
- You bring a variety exercises, doing turns of legs and the case. It promotes pumping of side muscles.
- When twisting you hold an upper back slightly rounded. Such position will transfer load of muscles of an abdominal press and will reduce amplitude of performance of exercises.
- Do not try to hitch to execute exercise quicker. Do all movements smoothly evenly to study superficial and deep bunches of muscles.
- Alternate tasks for a press to cardiotrainings. Observe the correct diet, reduce consumption of carbohydrates and fats of animal origin to dry up a figure and to give it a lean look.
Exercises on a fitball are considered as one of the most effective tasks for study of muscles of a press. Thanks to low injury and ease of performance they can be practiced in house and office conditions, to organize trainings independently.
Whether you know? In December, 2012 the fourteen-year-old resident of Armenia by the name of Artak Rafaelyan was included in the Guinness Book of Records thanks to improbable achievement in the field of sport. In only 5 hours and 1 minute it executed 9,000 bendings on a press and raised a record bar for two age categories at once — up to 18 and up to 25 years.
Even if you have several favourite exercises which you like to carry out, alternate all tasks known to you to work press muscles harmoniously.