What is fitball? Types, characteristics and a set of exercises

Fitball exercise ball was invented in the fifties of the last century. But it is still relevant today. It is widely used in all kinds of sports: aerobics, pilates, fitness classes. There are whole complexes suitable for ordinary people, expectant mothers, and even infants, which include a variety of exercises on this simulator. In this article, we will analyze in detail what fitball.

What is it?

Ball, invented by a Swiss physician for patients with cerebral palsy, eventually migrated to other areas of medicine, and then in the homes of ordinary people, and health clubs. Classes on fitbole become popular for the masses.

The name itself comes from the English and fit ball, which translates as "harmony" and "ball." The present invention is of various sizes, colors, shapes. Classes on fitball suitable for any age, they have a huge number of assignments. ball material is characterized by smooth - so that some of the specimens completely flat, others have "horns" or spikes.

The use of

Experts advise to use this device to people who have problems with their feet. Man leaning on the ball with his body, with the lower limbs removes unnecessary strain and thus, gets the opportunity to perform a variety of movement without risk.

The instability of the subject makes to practice balancing on it while holding the balance. As a result, it develops coordination and muscular system is strengthened. Those who wish to streamline your body exercises on such a spherical tool will also be useful: the form of gymnastic fitball, unlike sex, involves a change to the dense contact its usual position.

In addition, these deflections completely harmless. They were on it are carried out with the support, preventing the adoption of some wrong positions. This simulator allows to unload the spine and lumbar region than deserves love pregnant women, especially in the last trimester. Fitball for pregnant women is used quite often in sports clubs.

Contraindications

Work with the exercise equipment has virtually no contraindications. Caution should be used fitball pregnant in the first trimester. Experts recommend at this time to eliminate power moves, preferring gentle, relaxing training.

In addition, exercise balanced assume a certain skill, during its acquisition and possible fall. Newcomers advance should be prepared for these situations, the bed soft covering in the room.

Types feetball

Range fitball gymnastics allows the buyer to choose easily the goods according to his needs. Thus, a smooth ball is a classic, solves many sports goals. Model spiked has excellent massaging effect, thus serves as helper for weight loss.

Ball with horns suitable for children and beginners, since it is easier to hold in the absence of experience for their vestibular apparatus.

Where to Buy fitball?

So, you know what fitball. You can purchase it in the sports retail and online stores. The first option allows you to check the quality before buying, carefully inspect it. Picking up the ball on a site, the buyer is limited to describing the characteristics and image, but can get acquainted with the rest of the customers, which, of course, is a huge plus.

Price

Now we understand what the fitball and where to buy it. Special thanks to the cost. The price of the gymnastic ball following factors: brand, price and quality of the store wrapping. The most inexpensive and simple shells sold at 200 rubles. Oval fitness machine costs a little more expensive than its counterpart. So, its price starts from 1000 rubles.

How to choose a ball?

By choosing it, you need to specify how safe fitball. What is the system ABS, indicated on the packaging of the ball? Such equipment is protected from the explosion, which is dangerous to humans, thus replacing it with a smooth deflation. While the presence of marking BRQ also indicates a high projectile security. Before buying a ball should be evaluated in the inflated state. The simulator must have an elastic surface and is easy to bounce. Coloring does not matter, it is selected according to the preferences of the person.

The choice feetball for growth

In addition to color preferences and prices must take into account height and weight of the buyer. The right size can be defined in two ways: at arm's length and growth:

diameter of the ball 55 cm suitable for children;
65 cm need people who are 150-170 cm in height;
75 cm is suitable for the growth of 170-190 cm.
85 cm - fits very tall people.

The choice of using the hand is supposed to match the diameter of the ball and its length. Properly selected variant does not cause inconveniences. In the sitting position (when straight back) you should be noted that the knees bend angle is 90 degrees. When active training weight limit is 130 kg.

With or without studs?

So what is a fitball? This ball is designed for gymnastic exercises. Model with spikes to help fight cellulite. In addition, contact with the dimples provide a relaxing effect, significantly improve blood circulation. But the gym is preferable to smooth shell because of its roughness of sliding only worsen.

Fitball for infants

Classes on the ball and helpful kids. Fitball for mono children to use with two weeks of age. The recommended size of the ball - 75 cm. The child is placed almost entirely on its rounded surface.

In infants, the skin is very delicate, therefore, on fitball materials for children should not be bulges protruding valve for inflating, in particular.

Choosing a pump

It should be noted that suitable automatic and manual pump to inflate the balloon. Fittings and adapters are purchased in shops with tourist or sports-themed. The core subjects required for inflating, for sale with the ball.

How to build fitball

Inventory inflated with air, however, is likely to force the lungs will not be enough for this. With pump fitbol inflated to a condition which exceeds 5 cm value, prescribed in the instructions. Further, it is necessary to blow the specified size. Fitball exercise ball can be inflated by referring to the normal tire shop. Here, such a procedure is carried out very quickly.

fitball Slimming

The complex, which is designed to combat obesity, including both static and active exercises (several muscle groups working with them). It will be necessary not just to do the exercise, but also to keep his balance, therefore, in these classes is achieved good efficiency in losing weight and tightening the muscles.

The complex of exercises for beginners

First we need to learn how to perform a free land. Under the ball in order to facilitate the process it is recommended to enclose a variety of additional support: towels, pillows. To do this, wait for balancing free time is not necessarily enough to replace fitball chair, performing their usual business. The main thing - is to remember that you need to keep your back straight.

Feeling in a normal sitting position confidence, you can go to the other simple exercises:

Alternate lifting feet from a seated position.
feet moving forward. Starting position is the same. The back is deflected back slowly, while the feet are pulled forward as much as possible. Then perform light ups shoulders and head forward. As such, the exercises work the abdominal muscles.
Squats. The simulator is necessary to attach to the wall, clinging to his back and then start to perform squats, walking slowly forward, then, pausing for a short while back.
The rise with a delay of ten seconds in extension legs at the knee. Starting position: lie on your back, hands behind his head start. The ball clamp feet, then raise it to the highest point, slowly lower, while leaving a small clearance from the floor.
Based on the shell hands at waist level, you need to stretch my legs, and the stretch of the floor. Arms extended, lifting his weight.

At this point, all the movements to be performed slowly, quietly, in compliance with the proper breathing and body productions.

Slimming Exercises sides, abdomen, buttocks, thighs,

The human organism is a whole. You can not get involved in study of any one area, while ignoring all the others. Experts advise to carry out this complex three times a week, while alternating with relaxation and cardio. In this case, fitball for weight loss will be most effective.

Pulling the ball. Hands up against the floor and throws his feet on the shell to his bringing his power presses and calf muscles, then distancing.
Plank - exigeant exercise, it is very effective. True to position the voltage holds a huge amount of muscle. Bent at the elbows, hands placed on the ball, the body is stretched in one line. The situation needs to start with the need to hold 10 seconds.
The man lay down on the floor on your back with your heels rests on the surface of the ball. You need to pull your knees to your chest alternately, the body holding on weight.
Push-ups. The initial position is similar to the previous position. Hold the body, making a smooth extension and elbow flexion.
The same pose. Rolling from the toe to the heel, roll the ball to him, forming a straight line the body at an angle from the knee to the neck.

at the press Exercises

Such exercises must be very intense. They are executed in a number of approaches.

Based on the surface of the back, start at the nape hands. Hold the balance, make ups torso.
Lying on your back, hands behind his head straight start. Fitball need to raise the legs perpendicular to the floor, then pass it to the palm of your hand and remove downwards. A similar action is performed in the opposite direction.
rolling elbows. The same position as in "bar", with the main force of the movement is made shoulder girdle. We pull up to the projectile body, then repelled.

Twisting

Curl - a very useful exercise that helps to work out the shape of the abdomen. Moreover, its performance on an unstable surface doubles the effect due to high amplitude, and the need to hold the body.

On the basis of the ball, press it firmly to the back, should not be at the same time to throw back his head back.
The breath must be done by leaning forward and exhaling is done in the opposite direction. Particularly effective is achieved if the exercise at least 20 times with four approaches.