Gymnastic ball: slimming exercises

For decades, fitness use such an innovation as a gymnastic ball. This versatile "simulator" - the reasonable thing for every person. Moreover, it can be used to achieve much more significant results than the simple implementation of physical education, without unnecessary stress. Because we now consider what benefits the body and health can bring a gymnastic ball. Exercise for weight loss and to tighten various muscle groups are presented in the article.

First, select fitball

Before proceeding to the exercises, it is important to choose a fitball, which will correspond in size you select. After all, this will depend on the performance of all the exercises and the final result of work. Most often in supermarkets can be found sporting a gym ball 75 cm in diameter. More rarely come across such volumes are 45, 55 and 65. They are intended for children or small females. Also, there are fitboly with a diameter of 85 and 95 cm - for tall men. According to the rules, you need to choose the ball on the following formula: subtract from growth hundred centimeters and receives approximately the diameter. That is, a woman whose height is 164 cm, fit the ball with a mark of 65 cm But, as we have said, gym ball 75 cm. - is the best solution for any height and build.

Warm

Before any sports or fitness is necessary to warm up the muscles and prepare them for further loads. If you use the gym ball for weight loss, then it will be to participate in the workout. Exercises that we do in the beginning, is very simple, because we go:

• side bends. Between palms stifle the ball, raise the hands up and straighten them. Now cant torso to the right, then levels off and just left.
• is tilted forward. The initial position as in the first exercise, but the slopes are now doing forward, forming between the torso and the legs angle of 90 degrees.
• inclination towards the feet. Lie on the mat, arms to the side, lift legs at an angle of 90 degrees relative to the floor. Between calves stifle gym ball. Now cant legs from side to side until it stops.
• leg raises. Emphasis lying, legs fixed on fitball. Alternately, lift each leg up to as long as the muscles are shaking.
• Lunges with fitball. Hands up, hold the ball between them. Keeping your back straight, lunge forward on each foot in turn.

Each of the warm-up exercises can be done both by 5 times, and 20, depending on your fitness. The main thing is that after the warm-up the muscles a boost of energy, but bring themselves to exhaustion is not worth it, because we still have a large amount of work.

strengthens the muscles of the buttocks and outer thighs

Kneel right side towards the ball. Right hand rely on the ball, the left put on the belt. From this position, we pull in the direction of the left leg and holds up as long as the muscles begin to burn. Then return to the starting position. To do 10 times, then move to the other side and to train the right foot.

Working on the buttocks and rear thighs

Turn his back to the ball, put it on the right foot so that the leg is bent at the knee. Hands up and join hands together above his head. From such a position tilted so that his hands could reach the left leg. Repeat 10 times on each side.

to pump up the buttocks, the back of the thigh, and the back and press

We have a forearm on the ball, closing the fingers into the lock. You must be in a position strap and rest against the toes on the floor. Now lift your right leg up. We do it slowly, feeling the whole back of the thighs and buttocks strains. When the leg lift to stop, hold it in this position for 10 seconds and slowly lower down. Exercise is repeated 12 times for each leg.

pelvis rise

Exercise with the same name for more than popular among all fans of a healthy lifestyle. But now exercise ball will enable us to increase the burden and make the task more difficult. As a result, we will be more sweat, lose unwanted body moisture faster and build muscle. So, lie down on the mat, throws eggs on fitball, arms along the body. Now we tear off your buttocks off the floor, pulling the ball parallel to itself so that it stood in the foot. Exercise perform 20 times, and best of all three approaches.

Downloading press

Each of us at least once in a lifetime rock press. For some, the load is too large, for others - a minor. But if you are using this exercise, exercise ball, then everything will fall into place. We sit on the fitball, legs bent at the knees, rest on the floor, hands behind his head. Raise the torso and omit 20-30 times in three sets. The ball will give you the ability to "bounce" because it will be easier to raise the body. The load, however, remains the highest.

We are working on the lower abs and lower back

We sit on the ball, a little pushed back and rests his hands on the floor. The back should be based on the fitball and legs should be extended straight. Now bend the right leg at the knee and are attracted to her stomach. We keep it as 10 seconds and return to starting position. Repeat so for each leg 12 times.

Summary of

If you want to have the perfect shape or just want to pump up certain muscle groups, the essential thing in your home should be a gym ball. Exercise for weight loss, are performed using it are countless variations. Yourself doing them, you will be able to come up with its own program, which will come to you.