Fitball for weight loss

Every woman has a desire to be slender and beautiful, but many barriers arise on the way to this goal. Visiting fitness clubs and gyms is convenient, but not everyone has so much time, and the financial side also plays an important role. Therefore, women resort to classes for losing weight at home, having watched a lot of video benefits, fitness and fitball exercises on the Internet.

Fitball: origins and advantages

In this article, we decided to talk about the so -called Swiss ball. Fitball is a large and elastic, reminiscent of a ball, a simulator made of dense material, which is used for fitness and weight loss exercises. It would seem that such a primitive object, and so helps people not only keep their form, but also strengthen their health. Judging by historical data, the physiotherapist Suzan Klein-Fogelbach invented this ball. She first used fitball for therapeutic purposes in the 50s of the twentieth century. At first, doctors did not recognize this type of non -traditional therapy. And only in the 90s of the twentieth century did medicine appreciated it, and he began to be actively used around the world for healing and prevention.

Only subsequently it began to be used for fitness, training of older people, for patients in the postoperative period, as well as for children and infants. Fitball has also gained great popularity from pregnant women for weight loss after childbirth.

Regularly engaged in fitball, you can achieve:

• proper posture;
• beautiful and fit the press;
• flexibility and elegance of the body;
• strengthening all muscle groups;
• losing weight and beautiful forms.

How to choose fitball for weight loss: Features

1. How to choose the right fitball for its effective use? First you need to know the growth of a person who plans to use the ball for its intended purpose. Depending on this, the diameter of the necessary fitball also varies. The smaller the growth, the accordingly the less diameter of the ball. If it is incorrect to choose the size of the simulator, then in the process of training, health problems may occur. A large load on the joints is especially dangerous for arthritis, varicose veins and pregnancy.
2. Table for determining the size of fitball:

• with a person’s growth of up to 150 cm - the diameter of the ball is 45 cm;
• with a person’s growth from 150 to 160 cm - a ball diameter 55 cm;
• with a person’s growth from 160 to 175 cm - the diameter of the ball 65 cm;
• with a person’s growth from 175 to 200 cm - a ball diameter 75 cm;
• with a person’s growth of more than 200 cm - the ball diameter is 85 cm.

3. When buying, it is advisable to try on the ball on yourself, and look in the mirror so that in a sitting position the corners of the hips and legs, as well as the torso and lower legs are at right angles. 4. Material for this type of simulator is extremely important, so do not hesitate to “smell the ball”, so to speak, it should not have an unpleasant odor.
4. Fitball of any diameter should withstand the load of at least 150 kg.

Fitball exercises for weight loss

At first, each workout needs to be rushed: dance, jump on a rope, make swings with your hands in different directions, and then start exercises.

Squats with fitball

1. We take fitball for outstretched hands. We bend the knees, thereby squatting so that the hips are located parallel to the floor. We strain the muscles of the press, hold the back evenly.
2. In this position, hold the fitball on outstretched hands and turn the body to the left until it stops. It is advisable to rotate the body until the tension in the abdominal muscles is felt. We linger in this position for 3 deep breaths.
3. We return to the original state, and then make the same movements on the right side. We repeat 5-7 times in each direction.

Twisting with fitball

1. We lie down on the floor, place our hands to the sides.
2. We capture the ball with our feet, try to keep between the caviar so that it does not fall out.
3. We perform twisting: Raise our legs up, tearing the hips from the floor. In this position we linger for a few seconds.
4. We return to the starting position.
5. We repeat the exercise about 10 - 12 times.

Fitball transmission

1. We go to the floor.
2. We take a fitball on outstretched hands and begin to slowly lift the body, try to sit down.
3. The legs must also be lifted. As a result, they should meet with their hands and transfer the ball to their feet.
4. We return to the original position with the ball between the caviar and relax the muscles. We repeat the same movements, but the ball should be in our hands again. We make 8 - 10 approaches.

Rumsters on fitball

1. We put the ball in front of us and kneel.
2. We place the hands on the fitball and slowly move forward, as if rolling. Pull the muscles of the abdomen, strain the press.
3. The entire body is tense and located at an angle. We linger for a few seconds and return to its original position.
4. If you want to complicate the task, then we stretch the knees and only place the forearms on the ball, the press is tense.

Balancing on the ball

1. We have a fitball on the back and shoulder blades so that the buttocks do not touch the ball. We do this as follows: sit on fitball and hold your back evenly. In this position, set one leg, taking a step forward, and roll, so that only the top of the lower back and back as a result is in contact with the ball.
2. Next, we put our hands behind the head and lean back, take a deep breath. On the exhale, raise our shoulders and head, using the press muscles, feel tension in the abdominal cavity.
3. We linger in this position for a few seconds and slowly return to the original.

Back strengthening exercises

1. We go to the ball. We cross your arms over your chest. We have fitball on the stomach, we abut the legs against the wall. We raise the case, take the elbows to the sides, do not raise the head and linger in this position for about 10 - 15 seconds, but in any case as much as you can.
2. We stay in the same position. We take dumbbells and slowly spread our hands to the sides. We rest on the floor and fix the legs. We raise our hands, shoulders and head, while not bending the lower back. We perform turns to the right and left, and then return to the starting position.
3. We stay in a lying on your stomach. We cross your hands behind your head. Then slowly lift and lower the case on the fitball, as if weaped the ball. We repeat the exercise 10 times in 2 - 3 sets.

Fitball for weight loss of the abdomen

Classes with fitball for losing weight contributes to a beautiful press and strengthening the back muscles. All exercises are done at least 10 times per lesson.

Exercise 1

In the standing position, we have the ball behind the head in the area of \u200b\u200bthe shoulder blades, we take our hands back. We occupy the position of reclining with a rigid stop in the wall. We take a couple of steps so that the fitball is located on the back. Next, we throw off the right hand under the head and push the pelvis, it should strive for the ceiling, and pull the hand towards the hips. We do the same with the second hand. All this time, the muscles of the press should strain. We repeat the exercise 8 - 15 times on each hand.

Exercise 2

This exercise is performed near the support. We lie down on the rug face up, and hold the fitball between the legs. We stretch your hands up, take the support and pull the knees to the chest. We produce all manipulations, straining the muscles of the press, linger in this position for 5 seconds and return to the original.

Exercise 3

We go to the floor. We have a ball on outstretched hands. We raise the body until the fitball is in the area of \u200b\u200bthe legs. We pass it down and clamp with ankles, meanwhile we slowly lower and at the same time raise the feet up. Capture the ball with our hands and repeat the cycle again.

Exercise 4

We put the ball in front of us and are located in a bent position on the knees. The palms of the bed on top of the ball and push it forward so that it rolls at hand. The back muscles do not strain. Then we do the same in the opposite direction. Here the entrance is already going on the muscles of the press, pull ourselves, immersing the elbows into the fitball, and return to its original position.

Exercise 5

We are located on the floor, put our legs on fitball so that the bent knees form a right angle, and the ball closely adjacent to the buttocks. We cross our hands on the chest and begin to raise the body to the stop, touching the knees. At the same time, we only use the muscles of the Persian, do not connect the back.

Exercise 6

One of the most severe and effective exercises is push -ups on fitball. They need to be approached exclusively after several training. To do this, we get into the bar so that the legs rest on the floor, and the palms with the bed on the fitball and push it up. The option is a little more complicated - this is when, on the contrary, the legs are located on the fitball, and the palms are on the floor.

Fitball to strengthen the muscles of the buttocks

1. We have the ball behind the back, while pressing to the wall. We begin to squat. We throw our hands behind the head, the back is even, the press is tense. We sit down to the parallel position of the hips and floor, during a squat, the ball is rolling down the back.
2. We sit on the ball and begin to jump on it so that the buttocks do not come off the ball.
3. We place the ball under the knees lying on the floor, press the lower back to the floor. Raise the legs as much as possible so that the pelvis from the floor will come off. We linger in this position as much as you can and repeat.
4. We lie down on your back. We place the heels on the ball. Pour the pelvis up as soon as you can. The hands are pressed to the floor. The press and the buttocks are well tense. At the top we linger for 5 seconds and return to its original position. Subsequently, the number of seconds can be increased to 10 and 15.

Fitball for hands muscles

1. We sit on the floor, we have fitball behind your back. We put our hands on the ball and slowly make reverse push -ups, raising and lowering the case. Such exercises help strengthen the back muscles of the hands, which often lose their elasticity with age, due to the fact that in everyday life they are almost not subjected to loads.
2. We lie down on the fitball face down. We place the ball on the chest, put our arms in front of us, stretch the legs forward, forming a right angle between the limbs - we get an elegant rack. Then, we begin to walk forward with our hands, thereby roll the ball to the footsteps. We hold the balance on the hands. As soon as we reach the feet, we return back to its original position.

Fitball for pregnant women

Pregnancy is, on the one hand, a very pleasant, exciting moment for every woman, and on the other, a violation of a psychoemotional state and a large load on the back. At this time, I want more care and pleasant emotions. Doctors offer many future mothers to go to gymnastics, for the positive course of pregnancy and subsequent rapid delivery. During this period, you can use fitball not only for therapeutic purposes, but also for a good mood, in the later stages it is nice to even just sit on it. We offer gymnastics for future mothers. All exercises repeat the maximum possible number of times.

1. We sit on the fitball and jump a little, spring. This exercise improves intestinal motility and relaxes the back muscles.
2. We continue to sit on Fitball. We begin to sway from side to side and describe circular movements. At the same time, we rest on the floor.
3. We kneel down, and set the ball in front of us. We have the elbows on the fitball and relax the back muscles. In this position we cross the hands and take the position lying on the ball face down. Now we are as conveniently as possible on it and relax all the muscles.
4. We sit on the ball. We spread our legs and rest on the floor with the feet so that it is as convenient and stable as possible. We begin to bend in different directions, and then gently turn the body left and right. We do everything slowly 10 times.
5. We take small weights. Having occupied a stable position, sitting on fitball, we bend our hands 10 to 15 times.
6. We sit on the floor, take a small ball in our hands and begin to squeeze it, while strengthening the chest muscles.
7. Very simple, sitting on fitball, strengthen the muscles of the pelvic floor. We strain and relax them with the same interval.

Fitball for weight loss after the birth of a child

After childbirth, all mothers strive to return to the usual form. On the ball, you can not only start your way to an ideal figure, it can also be a good help to lull the baby. And mom is good - and the child is more calm and sleeps better. Start with a small number of times, and then increase the load.

1. We lie down on the floor, and we have our legs on the ball at right angles. We alternately lower the feet to the floor, while holding the balance, straining the muscles of the pelvis and the press.
2. We sit on the fitball, hold your back evenly, and with half -bent legs we rest on the floor, fix it. In this position, we roll on the ball forward and backward, working only with hips and a pelvis. During this exercise, you must feel stress in the abdomen.
3. We sit on the ball, pull the back so that the shoulder blades are closed. Now we rotate the fitball with circular movements of the pelvis, while we fix the shoulders and hold at the same level.
4. We place the ball on the shoulder blades, lie down on top, bending the legs at the knees. Alternately moving legs forward, walking, roll the ball on one side to the other. At the same time, we keep all the balance with our feet, and place the hands on the hips. Then we raise one leg, holding the balance, linger for 5 seconds and repeat the same algorithm with the second leg.

Fitball effectiveness: Recommendations

For the effective use of fitball for weight loss, consider several useful tips.

1. Before each training, it is necessary to knead the body, so to speak, warm the muscles. To do this, you can jump on the rope or without, to have a little foam or dance. After all, fitball classes not only help in losing weight, but also strengthen muscles, and also improve mood.
2. For classes, it is also recommended to purchase a rug on a gym. It will be great if you buy a special mat for fitness, it is suitable in all hygiene and rigidity parameters. Also, it is more fun to make classes to rhythmic music.
3. We begin to perform each exercise with a small number of repetitions of movement, straining muscle, and with subsequent training we increase this amount. And in cases where the exercises are aimed at the muscles of the press, you need to add additional weight to the abdomen using weights or improvised household products, for example, water bottles or books.
4. After training for relaxation and restoration of muscles, we stretch for 5 to 10 minutes.

Since fitness classes using a gym - the direction is quite popular, on the Internet you can find a large number of photos and video exercises on fitball. Here you can study in more detail the specifics of classes that can cause difficulties in you.