A beautiful, always bright color, raising the mood of a large rubber ball, which is commonly called a fitball, will help in a few days to achieve harmony and lose excess pounds.
Where is he from?
Fitball was created by the Swiss physiotherapist Susan Kleinfogelbach. To be precise, the doctor has developed a new invention for patients with diseases of the spine. But as time went on, Ithifol took root not only in the physiocabinets and training halls for medical treatment, but also began to appear more often in sports centers and fitness clubs.
Benefits of fitball
The one who sees this big ball-ball for the first time, I am sure that this is not more than children's fun. And visible results in losing weight, training the body with it is not achieved. But this is a deceiving impression.
The uniqueness of the fitness ball is that the activities with it are positively influenced, thanks to its volume and bright color, the person's napsihiku. Also fitball gently stretches the spine, the muscles of various groups. And most importantly, classes with him provide cardio training. And this, as scientifically proven, is the most effective type of exercise for weight loss and intensive training of the muscles of the body.
Classes with a fitness ball in the sports center or at home will provide:
- beautiful posture
- flexibility of the spine
- beautiful tucked up stomach
- increased metabolism
- confident weight loss.
Which ball to choose?
To fitball brought your figure the best result, learn how to properly choose it for the parameters of your body.
You can buy fitball in the department of sports goods, as well as in online stores. On sale they come packaged, so you need to look at the dimensions of the ball, which are indicated on each packaging.
Immediately decide whether you will be able to fully engage in your apartment with a bulky ball. Do you have a place to store it? If the dimensions of your housing permit, feel free to start buying fitbola for self-training at home.
If you doubt that the apartment will accommodate such a three-dimensional simulator - then postpone the purchase and visit the fitness club, where you can pick up the ball to your own size and work with you as much as you want. Remember that you need to do with the ball at least three times a week, so that the results are noticeable.
When choosing a ready inflated ball of the gym, sit on it. Put your feet in front of you. Your knees should not look up or forward. They should be below the level of your tataz. This ball is quite suitable for you in size.
Let's go back to buying a fitball. A site can be in the range of 20-30 cu, not more. If possible, take a look at the packaging with the next fitness ball while choosing it in the store. Rubber ball must be strong, not thin. She should not smell sharply and unpleasantly.
Now take a closer look at the size of the ball. On all fitballs the diameter of the ball is indicated. More than this size, the ball is not recommended for air, in order to avoid its rupture. With an increase of 150-152buy fitbol by a diameter of 45 cm. If your height is above 152 cm up to 164 cm, you need a ball of 55th size. And with growth above 164-165 cm will require a pillar up to 75 cm in diameter.
Diet during exercises with fitball
As already mentioned above, if you are going to give classes with fitball to 3-4 times a week, you will reach 2-3 months of significant weight loss. Up to 10-15 kg can be lost intensively dealing with colored balls. However, such results will be difficult to achieve, and after no less difficult to maintain a new weight, if you do not adhere to dietary nutrition.
In this case, like no other suitable for a balanced sports nutrition fitness diet.
This diet is calculated on the daily calorie content of all foods consumed at a maximum of 1800 kcal. To eat, even if you are very busy, you need to fractional - several times a day. Almost every half or two hours in small portions.
The food should be present in the protein products in the first place. Up to four meals a day are proteins, builders of living cells of the body. This amount of protein food should be consumed, provided that you are intensively engaged with the fitball. The proteins include poultry meat, beef, as well as fish, cottage cheese, egg whites, tofu cheese, kefir or yogurt.
Three servings of food per day should be based on dietary fiber. Are referring to fresh vegetables and fruits. You can use any kinds of these products, except fried potatoes. Of fruits make desserts without sugar, cut vegetables from vegetables, seasoning them with herbs and lemon juice. Potatoes, if you really love it, prepare for dietary food only in the skin, you can bake it or cook it. Bananas are allowed, but not more than one in 2-3 days.
Two portions in the everyday sports menu are complex carbohydrates. The bread, whole wheat bread, porridge on the water and without additives in the form of butter or sugar are mislabeled.
And one portion of the products is given for useful vegetable fats. This is vegetable oil, nuts, seeds. But not more than 30 grams of those or other fat-containing foods a day.
During the fitness diet, it is necessary to drink at least 2 liters of water per day. You can also lean on green tea, herbal tea, ginger, broth of wild rose.
Exercise with a weight loss fitball
Finally, we came to the main. What kind of exercises with a fitball contribute to fat burning in cells and systematic weight loss? Take on the following simple weapons.
- Exercise 1. To warm up the muscles in the beginning of the exercise, take the fitball in your hands, pull the ball in your way. Pull it toward you and push it away from the body again.
- Exercise 2. "Take a ride" belly, front of the thighs, chest on the ball. Lean at the same time for convenience of the feet or hands, standing on the floor.
- Exercise 3. Now "roll" your back over the surface of the fitball. Involve the entire upper and lower parts of the back, up to buttocks.
- Exercise 4. Lean your hands on the floor. Put your feet on the ball. Raise, as far as possible, the buttocks up and lower them down.
- Exercise 5. The same situation, only now press your hands off the floor. The legs remain to lie down.
- Exercise 6. Face the ball. Lean on him with your hands. Squeeze from the non-weapons. Try to do this with a straight trunk and legs.
- Exercise 7. Lie on the back. Take the ball with your feet, squeeze tight. Pull your legs to your feet with a plaster. Try to touch the chest with your chest every time you pull it up.
- Exercise 8. Stay still on your back. Pinch the top of the ball with your feet. Lifting the buttocks, roll the legs with the ball between them upwards, then lower them again. Do not release the wear ball.
- Exercise 9. Holding the ball between the straight and elongated legs, try to tilt it to the sides, first by 30 degrees to the right, then to the left. Then increase the slope amplitude.
- Exercise 10. Sit on the ball. With your hands get into it. Slip the buttocks down on the floor off the ball. Now, also leaning on your hands, sit down again on the ball.
Initially, each exercise, fill in three minutes, then five after several sessions. After you can increase the time of the next exercise to ten minutes. If these exercises will seem to you in the course of time a catastrophically small, supplement the complex with the others that the fitness instructor will recommend to you.