Athletes immediately appreciated that it helps to develop strength, flexibility and coordination and adds training elements to the game - and beginners are easier to adapt to physical stress, and experienced athletes do not get bored. To practice on fitbole brought you only benefit and pleasure, it is important to choose the right size. The diameter of your ball can be calculated by the formula: height minus 100 cm. And check the correctness of the choice, sitting on the fitball: the legs are bent at the knees, feet on the floor. If your hips are parallel to the floor - you are not mistaken with the size. If you hesitate, choosing between the smaller and larger ball, be guided by the level of physical fitness. It is more convenient for an inexperienced sportswoman to train on a bigger ball.
Complex exercises on fitbole allows you to work out all the muscles of the body, including deep muscle stabilizers, which are usually difficult to use.
The main advantage of the fitball is its multifunctionality. With its help you can perform many different exercises with your own body weight, as well as traditional power with dumbbells, a barbell, shock absorber. Fitball is one of the best shells for training balance and coordination, for working out the muscles of the abdominal press ...
The complex offered by us will help to work out the muscles of the whole body. Do it every other day three times a week. Depending on your level of physical fitness, do each exercise 12-20 times, 3-4 approaches with a break between them 1-1.5 minutes. To facilitate their implementation, you can blow off the fitball a little.
Stand on the fitball. Muscle-stabilizers work.
Exercise for the balance. Put the knee of the right foot in the center of the ball, lean on the fitball with your hands and, leaning forward slightly, lift behind yourselves at the level of the pelvis an elongated left leg. Hold in this position for 5-20 seconds. Then lower the left foot to the floor, stand up and do the exercise on the other leg. For the variations of the exercises on the ball fitball there is one important nuance - the main thing is to pick up that ball that fits specifically to you.
Twisting on the ball. The muscles of the press work.
Lie down on the fitball, feet on the floor, the ball just below the waist. Stretch straight arms forward, lift shoulders and head. Completely unbend the body and immediately perform twisting, drawing in the belly and pressing the waist into the ball. Hold in the final phase for 1 second. Return to the starting position, repeat.
Draft of the shock absorber sitting on the fitball. The muscles of the back work.
Pull the shock absorber through a stable support. Take the ends in your hands and sit on the fitball. Leaning forward, take a stable position. Start the movement by lifting the body, and as it straightens, add traction with your hands. At the final point, remove the scapula. Repeat.
Leg bending on fitball. The muscles of the back of the thigh are working.
Lie on your back, put your legs on the fitball, hands with your hands down - on the floor. Raise the pelvis so that the body stretches out from head to toe. Rolling the ball to yourself, slowly bend your knees to the right angle. Just slowly return to the starting position, without bending the knee to the end. Repeat.
Putting your hands to the sides, kneeling on the fitball. Muscle-stabilizers and deltoid muscles work.
Pick up dumbbells, stand in front of the fitball (knees on the width of the pelvis) and gently "roll" on the ball. Catch balance and take the initial position: the back is straight, the arms are slightly bent at the elbows and do not touch the hips, the palms are directed towards the body. Keeping tension in the muscles of the legs and the press, take your hands to the sides, without lifting the dumbbells above the shoulders. Go back to the starting position and repeat. If you find it difficult to maintain balance, blow off the ball by 15-20%.
Dumbbell wrestling, sitting on fitbole. The muscles of the press and deltoid muscles work.
There are a lot of types of exercises on the ball fitball, but it will be more correct to choose exactly which one is right for you. Sit on the ball, take the dumbbell in your left hand and bring it to your shoulder, palm facing forward. With your right hand, press the ball and gently lift your left leg. Maintaining tension in the muscles of the press, raise your left arm up and perform the bench press. Go back to the starting position and repeat. Do the exercise the other way. Over time, try to do it without leaning your hand on the ball.
Thrust dumbbell in tilt with focus on fitball. Muscle-stabilizers and back muscles work.
Take the dumbbell in the right hand, put the right knee on the ball and, rolling back the projectile, straighten the leg. The left leg slightly bend at the knee and lean on it with your left hand. The right hand is straightened, the palm is directed towards the body. Bend in the lower back. Bending the arm at the elbow, pull the dumbbell upward toward the body, concentrating on maintaining the balance of the entire body. Go back to the starting position and repeat. Do the exercise the other way to complete the approach.
Twisting from the bar along the diagonal. The muscles of the press work.
Take the position of the strap on the fitball: shanks on the ball, palms on the floor just under the shoulders. Pull in your stomach and roll the ball to yourself, lifting up the pelvis. In this case, slightly unfold the body to the side, lowering the pelvis to the left and pulling it to the left shoulder. Hold for 1 second, return to the starting position. Do the exercise the other way.
Keep the balance lying on the fitball. The muscles of the legs, back and press work.
Lie down on the fitball so that the shoulders and upper back lay on the ball. The legs are bent at the right angle in the knees, feet on the floor. Raise your straight arms up, and then slowly pull one leg forward parallel to the floor. Hold for 5-3 seconds, do not lower the pelvis. Go back to the starting position and repeat with the other leg.
Squats with a fitball against the wall. The muscles of the legs work.
Stand with your back to the wall and lean on the fitball so that it is under your waist, your hands on your waist, your legs are slightly bent at the knees. Sit down, rolling the ball and pulling the basin underneath it to the point at which the hips will be parallel to the floor. Look forward, keep the deflection in the lower back. To complicate the exercise, do it while standing on one leg.