Фитбалл - вежбе са лоптицом за фитнес. Видео
The fitness ball, or fitball, is a versatile exercise machine. Training on it makes all muscle groups work, as a result, body flexibility and coordination of movements are improved.
Fitball: Exercises for Fitness
Fitness ball exercises have good effects:
- промовирати губитак тежине
- strengthen the body
- develop flexibility and coordination
- promote good posture
- make the abdominal muscles more prominent
When choosing a fitball for training, you need to pay attention to the presence of the abbreviation ABS. Translated from English, this means “anti-explosion system”. If the ball is accidentally punctured, it will not explode, but will descend slowly. This will prevent injury from falling. Cheaper balls are made from low quality materials and do not have this property.
A fitball with a diameter of 75 centimeters is considered optimal; any exercise can be performed on such a ball, regardless of a person’s height
Fitness balls come in different sizes. Choosing a fitball, you need to subtract the number 100 from your height, the resulting number will indicate the diameter that suits you.
5 effective ball exercises
Ball exercises can be done at home. Before the main workout on the fitball, you need to warm up. You can do a few circular movements with your arms and legs, or jump rope. The main set of exercises is performed one after another, that is, in the “circuit training” mode. After one cycle, you need to rest for 3-4 minutes and then make a new circle.
Try to rest as little as possible between exercises.
Exercise number 1. Lie on your back in front of the ball, throw your legs over it. The feet should not touch the fitball. Lift your pelvis up while rolling the ball towards you with your feet. Hold at the top point for two seconds and return to the starting position.
If it is difficult to maintain balance, rest your hands on the floor.
Do 10 repetitions. This exercise works the muscles of the abs, glutes, lower back, and legs.
Exercise number 2. Lie on your back, place the fitball between your legs. Raise your legs with the ball, resting your hands on the floor. Bend your legs to the left and, without lifting your shoulders off the floor, try to tilt to the right. Then return to the starting position. Do 12 of these reps.
Exercise number 3. Lying on your back, hold the fitball between your legs, hands should be behind your head. Perform crunches: lift your legs and pelvis up, while simultaneously pulling in and tensing your stomach. Do 12 reps. This exercise is very effective for the abs.
Exercise number 4. Put your hands on the ball, but not on the very edge, so as not to slip. Do 12 push-ups at a slow pace. This exercise works well for the triceps.
Exercise number 5. Take an emphasis lying, feet should be on the ball. Do 10 push-ups at a slow pace. Exercise will help you lose weight. It can be made more difficult by placing your feet further from the center of the ball.
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