In recent years, exercises are becoming increasingly popular with the help of a special sports ball - fitball. These exercises are very useful for improving the sense of balance, as well as for the prevention of pathological conditions associated with pain in the spine. Very often, these conditions can be caused by an irregular and prolonged sitting position in the office or in the classroom. This article presents the most effective exercises with the ball: fitball for women, as well as tips in choosing a fitball and a description of its advantages over other sports equipment.
Fitball - a word very close in sound to the word fitness, conquered the whole world. A single difference in the ending, however, gives him a completely new meaning. This term means a direction in the gym, which combines aerobic and strength training with the help of a special gymnastic ball. The name comes from English words, fitness and ball, and fitness instructors argue that exercises with ball fitball strengthen muscle tone while strengthening bones and joints. This is the only device that allows to obtain a similar effect.
When a person sits on a chair, the intervertebral discs receive a load of 30% more than when they are standing. The intensity of the load increases many times, when the position of the body is wrong and when the posture is broken. This, in turn, complicates the process of breathing and interferes with the normal functioning of the internal organs. The spine takes most of the burden on itself, but the strength and tone of the back muscles is reduced. Probably, everyone will guess that the balance of muscles is so disturbed, causing pains in the back and lower back. Also, an increase in the load on the vertebral discs can create realistic prerequisites for the development of a hernia.
What happens to our body when we sit on fitbole?
Unlike fixed simulators, this ball does not support a stable position, so almost any exercise with it forces to the overall stabilization of the muscles. The very fact of being on the ball leads our body into a situation of imbalance and forces the muscles of the legs and abdomen to strain to maintain balance.
The main distinguishing feature of active exercises with ball fitball is that they not only create freedom of movement, but also greatly facilitate the breathing process, stimulate the work of internal organs, improve blood circulation and reduce the burden on intervertebral disks, improving the elasticity of tissues between them.
History of fitball
For the first time large inflatable balls appeared in Switzerland and were initially used only to treat children with cerebral palsy to improve their nervous reactions and restore a sense of balance. Shortly thereafter, fitball began to be successfully used in kinesitherapy to help in the treatment of neurological and orthopedic problems and in adults.
Since the forties of the twentieth century, fitball has become widely used in aerobic gymnastics, in gyms, in various programs to eliminate postural disorders, as well as in the treatment of many other pathological conditions of the musculoskeletal system.
What are the benefits of fitball?
- Exercises with the ball fitball - this gymnastics, which is not associated with heavy physical exertion. She can successfully be engaged not only in adults, but also in children and pregnant women. Moreover, these exercises not only can prevent complications, but help alleviate the course of pregnancy itself. In addition, fitball improves the elasticity of the pelvic floor muscles, facilitating the function of external respiration, strengthens the walls of the abdominal cavity and back muscles. Relaxing exercises will help reduce back pain caused by the growth of static load on the spine.
- Exercises with fitbol have analgesic effect and have a beneficial effect on the digestive system, liver and kidneys. Recently found application in general therapy for the treatment of varicose veins, scoliosis, and obesity.
- Fitball contributes to a significant increase in endurance, agility and physical activity.
- It is indispensable in the formation of proper posture, helping to maintain balance and improve coordination of movements.
- Regular exercises with ball fitball normalizes blood pressure, reduces body weight and tones all muscle groups, which helps to form a correct posture and strengthen the muscles of the back.
- Fitbol easily pulls muscles in the area of problem zones (abdomen, waist, hips and buttocks) in combination with aerobics, pilates, stretching exercises and tai-bo. This is all an ideal combination, because it allows you to achieve complete freedom of movement and the ability to facilitate the transition between different classes. The most effective is performing push-ups on the fitball, because at the same time the legs are raised high enough and are in an unstable position. This causes the abdominal muscles to actively work as far as possible.
- Fitball will help to effectively get rid of long stress, tension and joint pain.
How to choose the right fitball?
They come in various sizes for maximum comfort to affect all active sports. Dimensions fitbola can range from 30 to 75 cm, the diameter of the ball is determined by the growth of who will be engaged in it. The most commonly used size is 65 cm, since the growth from 165 to 175 cm is the most common. With an increase from 150 to 165 cm, a ball with a diameter of 55 cm is recommended, and with an increase of more than 175 cm - a diameter of 70 cm. A fitball with a diameter of 30 cm is used mainly for children aged 5 years.
How are these dimensions determined?
The diameter of the ball is determined mainly by the growth of a person. Ideally, sitting on the ball, the legs should be reliably and stably placed on the floor, and the knees should be bent at right angles. It should be remembered that the maximally inflated ball has a much smaller grip on the ground, moves faster and requires more effort to maintain balance. Instability on the other hand, leads to a stronger tension of all muscle groups involved in the implementation of this exercise. It turns out that the more the ball, the higher the load on the muscles.
Examples of ball exercises fitball for women
Before starting the exercise, try to observe the basic rules: always sit on the ball with bare feet, so that the soles are better attached to the floor. Pull your arms out to the sides - so keeping the balance will be easier. If you are worried about falls and injuries, at the very beginning you can use a ball with a flat base for support. With a ball, fitball can be practiced at home, but it is advisable to perform exercises in the gym under the guidance of a good coach.
Fitball-exercise against the wall
Exercise that strengthens the muscles of the hips and buttocks. Extremely useful for anyone who is still difficult to maintain balance, squatting. Removal of the first stage significantly reduces the load on the knees, despite the increased load on the muscles of the back of the body.
Execution: Sit on the ball, leaning back on the wall. Put your feet on the width of your shoulders. A little bit ahead of the side walls of the ball. Now start rolling from right to left, without lifting the heels off the floor, and the back from the wall. In this case, the body will be in a forced forward position, and the load will be distributed evenly between both legs. Of great importance for the implementation of this procedure is keeping the heels pressed to the floor, while you are squatting.
Push ups
The main muscle groups involved in this exercise are: the muscles of the chest, shoulders and triceps. This exercise greatly increases the complexity of standard push-ups.
Execution: put your belly on the fitball in the standard position, hands in front of the soy, the palms are pressed to the floor a little more than the width of the shoulders. Lower slowly, according to your abilities, and then slowly rise on your hands. Exercise is difficult because you have to keep your legs in balance and at the same time strain your hands. Suitable for those who already have initial physical training. Contraindicated in pregnancy!
"Balance"
Exercise is especially suitable for improving coordination and balance of the body. It includes the strengthening of the gluteal muscles and the inner side of the thighs.
Execution: lay your belly on the ball, as when pushing. Alternately raise your left arm and right leg and vice versa. Try to hold in this position for a few seconds. Do two approaches for 4-5 shifts of position.
Pelvic lift
This exercise is especially suitable for groups of muscles of the hips and lower back. You just need to remember that when relaxing the body should not lie completely.
Execution: put your feet on the ball, rest your palms on the floor. Raise the maximum pelvis up, hold this position for a few seconds and drop down. In this case, the body should not completely touch the floor, that is, relaxation should not be absolute. So the exercise will be most effective, especially for women.
Hyperextension
Quite difficult, but very effective exercise for the muscles of the back. It is better to perform in front of the Swedish wall.
Execution: kneel next to the ball, lay your belly on the ball, and straighten your legs and fasten your feet on the Swedish wall. Put your hands behind your head and start slowly lifting the casing up. Lock the position for the maximum time. Then go back to the starting position. Over time, you can perform this exercise with weighting, picking up dumbbells.
Exercise for the press
Fitball provides good support for the lower back and allows you to fully load the main groups of abdominal muscles. Here we must remember that it is necessary to combine correctly the inhalations and exhalations for greater effectiveness of the exercise.
Execution: lie on your back on the ball and put your hands behind your head, then start bending the body, but only in the spine, not in the lower back. Otherwise, excess excess of the abdominal muscle will go. After the ascent, you can relax, but not completely. Do at least 10 repetitions of two approaches.
Finally
Fitbol is successfully used in the treatment of many orthopedic and neurological diseases, but specific methodologies for the implementation of treatment are determined only by a specialist who can assess the true characteristics of each individual patient. If you have any contraindications, the slightest doubt or difficulty in doing the exercises - be sure to seek medical advice.
For healthy people, different loads are offered. Due to its high strength, the fitball sustains rather significant loads, increases stamina, improves coordination, balance and position. It's just an ideal sporting device for women. Although. Not just for them.