Gymnastic ball: home gym
Gymnastics ball, or how we are more used toits name - fitball, is considered a universal sports equipment. With the right combination of exercises with his help, 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, expanders.
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 a hand 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 infantsfrom the age of two weeks. Thanks to this, it is possible to combat the swelling of the tummy, develop vestibular, visual and kinesthetic impulses. In addition, all muscle groups are well developed and strengthened.
Since the gymnastic ball does not havecontraindications, 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 back pain, allow you to relax and relax as much as possible.
As already mentioned, the gymnastic ballhelps to strengthen virtually all muscle groups and fat burning. 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 away, 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 oblique abdominal muscles, as well as upper and lower lobes. You must lie on your back and hold the ball with your legs. Raising straight legs up, you can use the lower press. If you put bent legs on the fitball on top and do twisting, then the lower press works. In the same position, oblique muscles are worked out, if one elbows to the opposite knee.
Back and buttocks. Great exercise, allowing you to work out several muscle groups. To do this, lie down on the fitball with the lower abdomen, fix the legs (for example, lean against a wall or sofa), hands behind your head. It is necessary to lower the body as low as possible, practically touching the floor with the forehead, and then lifting it to the maximum. At the top point you need to clamp the buttocks.
Legs. Sitting on the ball, pull the straight leg forward, lower and raise it. Then repeat the approach, taking the leg to the side. Second option: kneel down while lying on the ball. Take your foot back, raise and lower, then make the approach, moving your foot to the side.
Chest. For this exercise you will need dumbbells or weighting. Fitball is used as a sports shop. That is, you must lay on his back (the area of the shoulder blades), his legs are bent at the knees (95about), buttocks clamped. Lift your arms with dumbbells to a horizontal position, then bring them back. Such an exercise perfectly improves the shape of the breast, lifts it and makes it more elastic.
Try to deal with the fitball systematically: if the complex is one, then conduct classes every other day, if the complexes are different (muscles alternate), then you can practice every day.
