One nice feature of the rubber ball for fitness: the exercises on it are very simple, but at the same time incredibly effective. Provided that you leave laziness behind and will devote enough time to classes, after a couple of weeks the first results will make themselves felt. Centimeters will begin to melt before our eyes - and this is a great incentive for continuing training.
Before you begin to perform all these exercises, you need to buy this very rubber ball, which is so necessary for fitness at home. By the way, he has another, more popular name - fitball. Let us dwell on this word. So, you decided to purchase a miracle ball, and went to the sports goods store. Surely the assortment will be big and your eyes will scatter in all directions, not knowing what to stop at. This is understandable: fitballs come in all sizes and colors, with a smooth surface or small spikes, with "ears" and "horns" .... Which ball to choose for daily activities? We will give you some practical advice.
First, check the ball for strength. If you even doubt the quality of it, do not buy such a fitball. After all, the exercises on it are very dynamic, so the rubber should be good to carry jumps and jumps. If the ball is too thin, it might just explode under you, which is very unpleasant. A good and lasting ball, even if it suddenly pierces, it will simply let go of the air and settle, but certainly not "explode".
If you have picked up a good quality option - you can safely exploit it. Do not be afraid that fitball can not withstand your weight. After all, a quality ball calmly withstands a man weighing 300 kilograms!
When choosing the fitball size, follow the following advice. Sit on the ball and pay attention to what angle to the floor in the sitting position your hips. If it's exactly 90 degrees - then the ball is perfect for you. You can focus on growth. For example, children can get by with a ball with a diameter of 55 centimeters (if their height does not exceed 1.5 meters), adults of medium height (up to 170 centimeters) - with diameters of 65 centimeters, for high, reaching a height of 190 centimeters, a fitball with a diameter in 75 centimeters. Well, if you are the owner of "basketball" growth, feel free to take the rubber ball a little more.
Of course, situations are different. Suppose your fitball, quality and durable, still somewhere punctured. Do not rush to throw it away - the ball can still be restored. However, do not take the first glue - most likely, it just will not work for your ball. Take the glue that produces the manufacturer, whose fitball you have purchased - so with this option you definitely will not lose.
The third point is the conditions for keeping the ball. It happens that you just do not find time for classes: domestic chores do not leave you and minutes for yourself. In this case, postpone your ball, but do not blow it off (of course, if housing conditions permit). It is also important not to leave the fitball in direct sunlight. Avoid places near the batteries or other heating elements - with constant exposure to high temperatures no rubber will stand - and the ball will burst.
As for color and texture, there are no recommendations here. Only your tastes, preferences, wishes. You can choose, even guided by the basic colors of the interior - less effective from this exercise with fitball certainly will not!
Here, perhaps, and all the basic tips, which should be heeded while choosing a fitball for fitness. We again will be a little off with the description of the exercises themselves in order to dedicate you to the small but important details of the training itself - these little tricks will help you quickly adapt to the new inventory, and thus speed up the appearance of the long-awaited result.
So, to begin with, remember that the lessons with the ball should only take place on a solid surface. That is, free yourself a small place for training, remove the carpet from the floor.
The second rule will apply to the sports form that you choose for classes. We advise you to pay attention to what is most tightly fitting your figure. Naturally, the material must be elastic, so that nothing is hindered by movements. For the top any T-shirt is suitable, and legs can be dressed in tights.
Now let's talk about sports shoes. We do not need to be reminded that sneakers should be as comfortable as possible. Do not let them pressure you, or, on the contrary, sit too freely. In addition, the sole should not slide. You will have to work hard with your legs, and if you accidentally fall - this can lead to unpleasant consequences and injuries.
Remember, we talked about how to determine if the ball is suitable for growth? In practice, the correctness of your landing on the ball is also determined. Three angles of ninety degrees - that's what you should get. This simple geometry should obey three points of your body: body and hips, thigh and shin, shin and foot. If you sit wrong - correct, do not start exercises with a "curve" landing - you will only get tired, but they will not cause any effect.
Sit smoothly, before each exercise check the posture: whether the back is straight, whether the belly is drawn as much as possible, whether the press is strained. It's just necessary! The remaining nuances of your position can be dictated solely by this or that exercise - but these three rules must always be respected, do not allow yourself to sit slack.
Try to keep the balance by sitting on the ball - even if you complete a set of tasks and just relax on the fitball. Feel the inner core that will support your body. In addition, pay attention to the position of the feet - they should stand parallel to each other (the exception here is only one: there are exercises that assume a different position of the feet, then you can move away from this rule).
Also, before starting workouts, you should pick up the music that you will move to. It should keep about one rhythm, not be slow or too fast. It is also important that the compositions should like you - then fitness will bring you double pleasure.
One more thing, let not a rule, but a wish. If you've never had a case with a fitball, it's better to purchase a video with exercise exercises to make sure that you are doing everything right.
Since you are most likely a beginner in fitness issues with a fitball, then start training closer to the wall - it is sometimes very difficult to hold onto the ball, especially if there is no experience. Therefore, the wall will help you to maintain balance at first.
Now let's talk about the number of exercises that you have to perform from day to day. Start with 10-16 times, this will be enough to remind the muscles: what is the load. Do 3-5 approaches depending on your physical condition. As soon as you feel that doing the exercise no longer reduces muscles and does not make you rest long after yourself, increase the number of approaches. Ideally, you need to reach ten.
It is strictly forbidden to engage with a fitball to those who have experienced exacerbations of any chronic diseases. Better put the ball down and get better. In addition, if you have a back for any reason that you do not know, or any other organ responds with pain to the movement - do not exhaust yourself, better go through a medical examination and take care of the internal health. After all, the outside can wait.
It is also advisable to begin classes with the coach - at least at first. After all, you can not assess from the outside - is your technique correct for doing this or that exercise? The coach will give a tip, correct you, and then, when you are drawn in and start to notice their shortcomings, the expert will not need you anymore.
So, all the main points that need to be considered before the start of training, are fixed and taken into account - you can proceed to the immediate complex of exercises.
Those who have visited fitness clubs at least once in their life know that before the lessons of any complexity you need at least a small workout. It will help warm up the muscles and prepare them for the upcoming stresses. Properly march in one place, imagine yourself on a treadmill, make a rotation of the shoulder, wrist and elbow joints, neck. When you felt that the blood began to run faster through the veins - proceed to the main part of the training, directly to the exercises with the ball.
Exercise one.
Stand exactly, your feet should be on the width of your shoulders, put your left forward slightly, and your right foot should rest on your toe. Fitball pick up, pull them straight in front of you. Breathe: bend the legs, the body descends and makes a "lung" forward, hands with the ball at this time take one way. Exhale: Stand straight again, holding the ball in front of you. Next time, turn your hands the other way. The main point in performing is that the knee should be strictly perpendicular to the toe, that is, it is under it, no further and no closer. Two approaches 15 times will be enough. This exercise leads to tonus of the buttocks and legs.
Exercise two.
Try to spread your legs as wide as possible, unfold your knees and feet in different directions, and the ball down in your hands. Exhale: bend your knees, sitting in a deep plie. Breathe: slowly return to the starting position by lifting the ball above your head. Watch your knees, which should be strictly above the toe. Here you can make and three approaches 15 times - after all, such pleie perfectly trains the legs, buttocks, arms and shoulders.
Exercise three.
To perform this exercise, you will need a mat. Lie on your back, put your straight legs on the fitball so that the shins firmly hold on the ball. Exhalation: slowly, feeling the work of each muscle, lift the buttocks as much as possible upwards - while your whole body should be a single line, without curvatures and kinks. Stay in this position. Without jerks, again slowly, lift up one foot from the ball up to the stop, then just as slowly unhook it back to the fitball. On each foot, make 15 lifts, rest a little, and carry out at least two more approaches. Such an exercise pushes the buttocks and the back of the thigh.
Exercise four.
Comfortably lay your tummy on the fitball, while the ball should touch and your hips. The feet should be on the floor, do not tear off the heels (if at the beginning it's hard to do it - lean against the wall). Handles bend in the elbows and "lead" under the chest, so they are not involved. Exhale: slowly lift the body with the fitball, caving back - hands while spreading to the sides. Breathe: return to the starting position. Carry out three approaches 15 times each - and you will perfectly back your back.
Exercise the fifth.
Lie down on your stomach, then lean on your hands, and put your legs on the fitball. It is important to keep your back tense, like a string - so that it is a continuation of the shoulder joint. The palms should be strictly under the shoulders. Now bend your arms, approaching the floor - that is, wring out. In no case should we not allow the lumbar deflections: the back should be perfectly even and taut. If you can not get out of this position, then move the fitball closer to the body - for example, lean on the ball with your hips - so it will be easier. Try to retreat at least 8-10 times, in two approaches.
Exercise Six.
Stand on your knees, level your back and put your hands on the fitball. Now slowly roll the ball forward, feeling how muscles tighten on the back and the press. Do not buckle in the belt! After you rolled the fitball as much as possible, just return slowly to its original position. Repeat the procedure 15 times, with at least a couple of approaches. Exercise will help to work back and press.
Exercise seventh.
Lean on fitball spatulas. Body body keep exactly parallel to the surface of the floor, and bent at the knees of the legs spread on the width of the shoulders (you can slightly more if you are hard in this position to keep the balance). You will also need a dumbbell, at first you can take a kilogram. Exhale: slowly raise your hands with dumbbells up, without diluting them at the same time. Hands should go along parallel straight lines. Breathe: return your hands to their original position. Pay attention to the fact that the dumbbells you raise above yourself do not connect, and the body remains perfectly flat. Also, it is not advisable to throw your hands behind your head, and the head itself must always be kept in suspense, without lowering it to the fitball.
Exercise eighth.
In order to pump up the upper press, you need to do such an exercise. Starting position: sitting on fitbole. Take a few steps forward so that the ball is under your buttocks and back. Hands at this time should be on the back of the head, but do not cross them, making it easier for yourself to work. The legs bend in the knees, feet spread out wider than the shoulders. Exhalation: curl into such a spring, while lifting the pelvis and head with shoulders as much as possible. Stay in this position for three seconds. Breathe: Slowly drop on the ball, without jerking - so as not to damage anything. Make sure that the muscles of the press are constantly tensed, do not let them rest. Try to fall on the fitball after twisting as low as possible. Do two approaches 15 times.
Exercise ninth.
This simple exercise will clean up your bottom press. Lay down on your back, putting the fitball under your feet: it must be held still by calves and feet. The legs should be bent at the knees so that the buttocks and thighs touch the rubber ball. Hands in this exercise are not involved, so just pull them along the body. Exhale: strain the muscles of the press and slowly, feeling their work, pull as close as possible to the chest of the knees. Fitball should be well fixed with legs. During inspiration, go back to the starting position and relax. Hands, recall, should lie without moving. By the way, in this case, very useful will have a small fitball - it will make the maximum load.
Exercise tenth.
To pump up the slanting muscles of your press, do not be too lazy to give time and this exercise. Sit on the ball, bend your knees, put the feet so that the socks look straight. Take a few steps forward to put the fitball under your back. Place your left hand on the back of your head. Tighten your buttocks and lift the pelvis up as much as possible. Stretch the abdomen, the upper part of the body at this time should be slightly raised. After this, take the left shoulder in the opposite direction, twisting. On inhalation, slowly sit back on the ball. After that, change the knobs. Move as smoothly as possible, avoid jerking. The press during the execution of this exercise should be constantly shortened and strained. It is necessary to be twisted only on exhalation, breath is very important! Do 15 times per hand in two approaches.
Exercise eleventh.
Lie flat on the floor, align your back, and spread your arms in different directions. The palms should be pressed to the floor. Align the legs, having leaned on the heels and calves on the fitball. Stop - for yourself. Tighten the tummy, while lifting up to the butt of the buttocks. Stop at the top of the climb for a couple of seconds - and then slowly drop to the starting position. When the buttocks are raised - make sure that the whole body is a single straight "arrow." Nothing should sag or protrude too much. The press should be constantly in a state of tension. The legs should be perfectly straight, do not bend them in the knees, for by doing this you simply neutralize the whole effect of your work. After all, it will not be easier for you, but the result, to which you so strive, will not rush to you for a meeting. Do three approaches 12 times.
Exercise twelfth.
Again, lay down on the floor, putting even feet on the ball, resting on the fitball heels. Just like in the previous exercise, raise the buttocks as much as possible. Only now, and roll up a rubber ball with your own heels. After that, return the fitball to its original position. Perform this exercise 15 times in two approaches, after which slightly modify it, rolling the ball not with heels, but with socks. Attention should be paid to the muscles of the press: they must manage to relax. Buttocks should be compressed, but do not touch the floor. You can lower them only by doing the exercise15 times.
Exercise thirteenth.
This exercise is useful to those who suffer from an imperfect form of ass. It will pull not only her, but also strengthen the back of the thigh. So, lay your back on the floor, line up and get ready to keep the body in one line, without bending in the belt. Legs align in the strings and obrepite their legs and feet on the fitball. Exhalation: Lift the body and the right leg up. The leg looks at the ceiling at right angles. Pull your toe on yourself, and the heel, on the contrary, - on the maximum up. Breathe: slowly and smoothly lower the leg to the ball. Repeat this exercise in three sets of 12 times per foot.
Exercise fourteenth.
Sit down and lean on the fitball back and boot, move the main emphasis on the knees bent at the knees. Handles - for the head. You will need to swing the press, only curling diagonally. That is, on exhalation lift the body from the fitball and turn in one direction, trying to reach the right elbow to the left knee. However, do not overdo it: having risen very high, you can simply not keep your balance and fall. In addition, during the exercise, make sure that the elbows are looking exactly in different directions. Repeat the oblique twisting twelve times in each side in two or three approaches.
Exercise is the fifteenth.
Starting position: lying on tummy on fitball. Legs straight out, constantly holding them on the weight, while not bending them in the knees. Focus on straightened hands. Now, as it were, "resemble" your hands, moving the ball from under your stomach to your feet, and back again. Repeat the exercise 15 times, carry out three approaches.
Exercise sixteenth.
It will help you to pump your hips and get rid of the "ears". So, sit comfortably on the fitball on your side. Body align in a string. One leg rests on the floor, ensuring the retention of equilibrium, the second - in the air, at an angle of 30 degrees to the floor. Lift the leg upwards and rhythmically lower it - but not to the end, but leaving it constantly on weight. Each leg should have 15 lifts in four approaches.
It is not necessary to try all these exercises in one day. It is better to break them into complexes, which are divided by the days of the week. You will see how this simple and unattractive, at first glance, rubber ball changes your figure, as if it were plasticine. Such pleasant metamorphoses will be the best incentive for continuing studies and improving. After all, to be beautiful is the royal duty of any woman!