Sports and FitnessFitness

Fitness ball and exercises with it

Regardless of whether you are doing sports at home or going to the gym, you certainly use additional equipment to make exercise more effective. And one of the rather promising in the arsenal of an athlete is the ball for fitness. In addition to a wide range of possible activities with him, such an assistant will be useful even to those who are banned from many types of active physical activity. However, in order to get the most out of using this inventory, you need to find out what fitness balls are, how to choose them.

Fitball is a rubber inflatable ball, it can be equipped with handles or a relief surface, and also varies in size. It is important for the user to determine what is right for him - for this you need to sit on such a simulator as a chair, and see at what angle the knees are bent: it should be straight, that is 90 degrees. In addition to the size, you can choose a different elasticity of the rubber, but remember that the higher this figure, the more difficult it will be to perform the exercises, especially if you are a beginner.

The medical ball is used quite differently, more like a weighting agent, an alternative to dumbbells, but with more opportunities. It is small and weighs, as a rule, about one and a half kilograms. It is important that the surface does not slip in the hands, and the rubber was cast.

The gymnastic ball is also small in size, but lighter in weight and is used in aerobics and fitness. Exercises with it strengthen different muscle groups and help develop balance. It is desirable that the diameter does not exceed 25 cm, and weight - 400 g.

A half-moon is not found as often as other versions of such inventory. It helps to develop coordination of movements well and can be used in strength training. There are no special recommendations for choice, just try to stand on it and estimate whether both stops are placed.

Exercises with the ball for fitness are very diverse and will suit people with any level of sports training. In addition, such inventory does not take up much space, and savvy people find it and domestic use. So, let's consider the various training options:

- Take a weighted fitness ball and sit on the fitball, with your legs spread to the width of your shoulders and straightened your back, then slightly bend your body back. Pull your arms out with the weights in front of you, leaving your elbows slightly bent, pull your stomach and do not lift your shoulders. On inhalation, turn the body to the side, trying to keep the thighs and legs stable. On exhalation slowly, in two counts, go back to the starting position. Repeat in both directions in two sets of 10-12 repetitions.

- Lie down on the fitball face down, feet on the width of the shoulders rest on the floor, hands behind the head. On exhalation slowly bend back, taking the shoulder blades, stay at the maximum point for five accounts, then smoothly return to the starting position.

- Sit on the big ball for fitness, slide off it so that the buttocks slightly did not reach the floor. On exhalation slowly raise the body, so that the back is a straight line with the hips, strain the muscles. On exhalation slowly return to the starting position.

- Lie on the floor on your side, pinch a fitness ball between your legs, the weight of which should be chosen based on your abilities. One hand rests on the floor in front of the body, the second is wound behind the head, the muscles in the tone. On exhalation, slowly raise your legs with a ball between them 10 cm, then slowly lower them on inhalation.

Exercises can be developed independently, use one or more balls, as well as other equipment to better work out different muscle groups. You will appreciate the convenience and versatility of such home exercises!

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