Sports projectile
The most common, lightweight rubber, you can - a child, 30-40 cm in size. Like the fitball, it diversifies the workouts and makes them more complex, but takes up less space and allows you to train even where you can not turn with a large ball. Plus, many exercises (for example, the bar) on a smaller projectile and make it more difficult, which means that you will use muscles more actively. It is important that the ball is well-pumped: not too "sluggish" (reduces the load), but not tight, like a drum. Squeeze it. If he slightly changed the form - everything is in order. This complex from the "Zhivi" TV channel is built on Pilates exercises. He works through all muscle groups. Do it zraz in a week, one approach, 8-12 repetitions for each exercise. We performed exercises with a puppy ball, which provides the skin with an additional massage.
The Pose of a Warrior
Muscles of the legs, back of the chest, hands. Take the ball and step with your right foot forward, turn left at an angle of 45 degrees. Raise the ball on the arms outstretched above your head and lightly squeeze it. Inhale and, bending the right leg in the knee, on exhalation, drop to the position where the thigh will be from the lower leg to the degrees. The ball is lowered to the level of the chest. On inhalation, return to the starting position. Keep moving in the rhythm of breathing. Pilates, yoga: "During the pilates lessons, I always say:" pull up the hips, stomach and buttocks "," imagine that you are compressing the spring "... This is necessary to feel the principles of pilates. And the ball helps: to feel real resistance, to concentrate, without forgetting the muscles of the thighs: you will be distracted for a second and the ball will fall. "
Planck
The muscles of the press and muscle-stabilizers work. Lower the ball to the floor and, putting his feet on it, go to the position of the bar: the toe of the legs are stretched, the palms under the shoulders, the muscles of the press and back are strained, the body from the crown to the toes is stretched out in a line. Inhale and on exhale, rolling the ball to yourself and without changing the position of the hands, push up the ischium bones, as if you want to move into the pose of the dog face down. Go back to the starting position and repeat.
Leg Extension
Oblique muscles of the abdomen, muscles of the chest and arms work. Lie on your back, stretch your legs, the ball at the center of the chest, elbows pointing to the sides. Raise both legs and pull up the left knee, while twisting the body in the right side. Stretch out, pushing the foot as far from you as if trying to reach out to the opposite wall. Change the position of the legs, pulling to his right knee and unfolding the body to the left. Do not lower your legs to the floor, press your hands on the ball all the time. Repeat.
Twisting
The muscles of the press, thighs, arms and chest work. Lie on your back, knees bent, feet on the floor. The ball is clamped between the knees (it can be between the legs, but the load on the hips will be less). Raise the shoulders and head so that the distance between the chest and chin is roughly from the fist. Hands raise and pull parallel to the floor. Keep this position at the expense of the muscles of the abdomen, do not strain your neck. Having stretched hands forward, sit down so that the case was perpendicular to the floor, take the ball in your hands and, pointing your elbows to the sides, push it. Smoothly, the vertebra on the vertebrae, sink to the floor. Continuing to squeeze the ball with his hands, sit down, place it between the knees, squeeze and return to the starting position. Repeat.
Half-arm
Working buttocks and hamstrings. Lie on your back, knees bent, feet on the floor. Hold the ball between your knees, bend your arms in the elbows and place them on the floor - the elbows on the shoulder line, and the forearms are perpendicular to that line. Pull up the muscles of the abdomen and buttocks and, strongly pressing on the ball, slowly lift your back and pelvis and go to the positions of the sub-stitch: emphasis on the feet and shoulders. If you feel that the waist is flexing, push the pelvis forward. Go back to the starting position and repeat. The "halt" with the ball can be performed in a more complex version. Put the shins on the ball, hands - along the body on the floor, lift the back, the hip and thighs. Having inhaled, on an exhalation roll the ball to yourself and go to the "hem". Repeat.
Sphinx
Clamp the ball between the legs and take the pose of the sphinx: forearms at the width of the shoulders parallel to each other, the elbows under the shoulders. Raise the lower leg so that it is perpendicular to the floor. On inspiration, tear your hands off the floor and spread it slightly to the sides. On exhalation, return to the starting position and repeat.
Tree Pose
The muscles of the arms, legs, chest and muscles-stabilizers work. Take the ball and stand up. Transfer weight to the left leg, bend the right knee and, opening the hip joint, rest the right foot in the thigh and pull it as close as possible to the groin. Press the foot on the hip, and the hip to the foot, trying to maximally straighten the supporting leg. Hold the ball at the chest level, the elbows point to the sides. Squeeze the ball and on exhalation move it to the left to the position in which the forearm will be perpendicular to the shoulder. The right hand resists the movement of the left. Go back to the starting position and move the ball to the right. Repeat from the other leg.
"Right left"
The muscles of the chest and arms work. Sit in the pose of half-lotus (if you find it difficult to stay in it for a long time, then just in Turkish). Spin straighten, keep the ball near the center of the chest, elbows to the sides, forearms parallel to the floor. Squeeze the ball and on exhalation move it to the left to the position in which the forearm will be perpendicular to the shoulder. The right hand resists the movement of the left. Go back to the starting position and move the ball to the right.