HOW TO CHOOSE FITBALL - Fitball press and fitness ball exercises

The fitness ball (fitball) is selected according to the height - the higher, the larger the diameter.

Or they are guided by the length of the arm, measuring from shoulder to fingertips. The diameter of the ball must match its size, but tolerances of +/- 10 cm are allowed.

Make sure that the fitball is not over-pumped or half-deflated. Adjust the degree of pumping for yourself:

• sit on the ball,
• feet - along the width of the pelvis,
• the lower leg and thigh should form a 90-degree angle. If it is larger, blow off the fitball a little, less - pump it up.

Choose a gymnastic ball with anti-burst technology (ABS or BRQ). You can safely perform exercises and jump on it. Even if the occasion happens, the fitball will not burst like a balloon. It will deflate gradually, releasing air through the puncture.

5 signs of a good fitball

• High-quality fitballs are made of elastic plastic that can withstand a load of up to 300 kg.
• Seams and adhesions on them are invisible. And not perceptible during training.
• The ball does not collect dust and debris. Its surface is treated with antistatic agent.
• There is no smell of rubber, plastic or fragrance to mask the unpleasant odor.
• It is warm to the touch.

Types of fitballs

Depending on the purpose, fitballs differ in shape:

• round (classic) are suitable for most exercises. They train stability well and develop the vestibular apparatus;
• oval are the most stable. It is convenient for them to work out exercises at full strength, without being distracted by maintaining balance;

• in the shape of a peanut - ideal for training the muscles of the back, legs, buttocks, abdomen, pelvic and shoulder girdles. Helps to form correct posture.

For the rational distribution of the shock load, manufacturers add some details to the ball models:

• "Horns" and "handles" - for the stability of the fitball. Suitable for beginners, children and pregnant women. It is easier to balance on it;

• massage (with thorns) "break" salts, relieve muscle tension and fatigue. Which fitball is better: with or without spikes is a matter of endurance. Practicing pimpled models is often uncomfortable and sometimes painful.

How to train abs on a fitball: 5 super effective exercises

Fitness ball exercises are easy to do - easier than swinging your abs on a machine. The effect is amazing:

• improve your posture;
• remove your stomach and pump up the relief muscles;
• get rid of cellulite;
• lose an extra 4-5 kg ​​in two weeks.

The trick of the fitball is the concentration of balance in order to balance on the ball. This feature increases tension on the main muscle groups without overloading the spine.

Work on each exercise at least twenty times, gradually increasing the load. The break between approaches is no more than 30 seconds, so that the muscles are constantly in good shape.

Exercise # 1 - Strengthens the abdominal and waist muscles

• In the supine position, hold the fitball between your feet;
• Raise the ball on straight legs and move it from side to side;
• For support - spread your arms wide to the sides. Or make it harder for yourself: lift them up and hold them in weight.

Exercise number 2 - tightens the muscles of the back and buttocks. Good for posture

• Take a prone position, cross your leg and secure the ball. Lift the other leg and pull the sock;
• Spread your arms wide to the sides, resting on the floor;
• Raise and lower the pelvis;
• Change your legs and do the same movements, building up tempo in parallel with your skill.

Exercise number 3 - engages the muscles of the buttocks and thighs

• Take an emphasis on the ball;
• Rest with your right foot, and swing with your left;
• Return to the starting point and repeat the exercise with your right leg.

Exercise number 4 - shakes the press and back muscles

• Sit on the ball, place your feet shoulder-width apart, hands behind your head, without crossing your fingers;
• Taking small steps, roll forward on the fitball so that you can rest your back on it. The ball should roll to the shoulder blades. Then you will feel the support;

• Then slowly rise - first raise your head, then your shoulders and back;
• Repeat this procedure at least ten times.

Exercise number 5 - makes all muscle groups of the abdomen, back, shoulders and priests work without straining the lower back

• Lie with your stomach on the ball, hands behind your head;
• Place your heels against a wall or have a fitness partner support your legs.
• Pump your abs, lowering and raising your torso to the maximum.

Note: "How to pump up your ass so that Miley Cyrus is jealous"

Try to keep your balance. If possible, increase the load, then the muscles will be in good shape.

Exercise every day and the result will not be long in coming!