Fitball (Swiss ball) is a universal gymnastic apparatus that allows you to train all muscle groups without exception. If you prefer to study at home, then it is created for you. Exercises on fitbole for weight loss are not too complicated, not at all boring and at the same time effective. Systematically performing exercises on the gym ball at least three times a week, you will achieve the desired – the waist will be thinner and the figure will be more fit!
A distinctive feature of training on a large ball is the need to constantly maintain a balance or shift the center of gravity of the body. In addition to increasing energy costs and reducing fat reserves, this contributes to:
- training of muscle stabilizers,
- development of the vestibular apparatus,
- better coordination of movements,
- correction of posture.
Complex exercises with fitball
Training on fitball necessarily begins with a small workout. Alternatively, you can do circular movements with your hands and feet, do walking on the spot with a high knee lift or for a few minutes jump on the rope. When the muscles get warm enough, take the ball and go to the main part. Don’t know how to do Home Cardio Training? Read the previous article.
A variety of exercises with a great number of fitness, this article presents the most popular and effective.
Rolling on the ball
This exercise involves the muscles of the thighs, buttocks and the shoulder girdle.
Sit on the fitball, legs apart slightly wider than the shoulders. In small steps, start moving forward while simultaneously lowering the body so that the ball rolls over the back. When the upper back is on the fitball, move backwards to the starting position. As a supplement, you can perform rolls from one shoulder to the other.
Passing the fitball
Effective classes on fitbole for weight loss must necessarily include this exercise.
Lie on your back and stretch out, holding the ball in your hands behind your head. Raise the fitball over yourself on extended arms, while lifting your legs. Place the ball between your elbows and slowly lower your arms and legs. Perform the actions in reverse order, passing the ball from foot to hand.
Twist on Fitball
Considered more effective in terms of impact on the abdominal muscles than the classical version. After shaking the press on the fitball, you try to keep the balance, thereby training the small stabilizing muscles.
The starting position is lying on the fitball mid-back. Legs are divorced in the sides, bent at the right angle and firmly against the floor. Hands behind the head, or crossed on the chest. The upper part of the body is slightly deflected below the parallel. On exhalation, twist forward until a strong press tension is felt. Hold for 1-2 seconds and on exhalation return to the starting position.
To fully lose weight, you need to pay attention to the muscles of the hands and chest.
The first option is push-ups from the floor, keeping your feet on the ball. Take an emphasis lying, placing your feet on the ball. Without bending the case, perform push-ups from the floor. This is more difficult than classic push-ups, but also much more effective, because The task is again complicated by the retention of equilibrium.
The second option is push-ups from the ball. In this case, you need to rest your palms against the lateral surfaces of the fitball. In this case, in no case should you move the ball to the sides, so as not to get injured by the brush.
The third option is reverse push-ups. Sit with your back to the ball and rest against it with your hands. Raise the body and start doing push-ups, slowly bending your arms behind your back. Try not to touch the floor and do not lie down on the projectile. The knees bent at the knees ease the exercise. In the future, proceed to execution with straight legs.
Rolling on fitball
Get on your knees with your hands on the top of the ball. Begin gradually to roll out forward until the hands are triceps on the ball. Back off in the initial position. The muscles of the cortex and arms actively work.
Plank on fitball
Take the position of the static bar on elongated hands, placing your feet on the ball. The body and legs are straight and are on the same line. The task is to stay in this position for at least 15 seconds. Avoid flexing in the lower back, protrusion of the pelvis and tilt of the head.
Squats with an emphasis in the wall
Standing with his back to the wall, leaning his lower back on fitball. Pressing the ball against the wall and rolling it, try to sit down as low as possible. Just slowly straighten, not loosening the stop in the wall.
Jumping on fitball
It is necessary to make vigorous jumps, without lifting off the buttocks from the ball and feet from the floor. Exercise helps to lose weight and develop gluteal muscles. Spending a decent amount of energy, because the muscles of the legs, buttocks are actively working, and in general your body tries to keep the balance. It is recommended to jump for a few minutes.
Lying on his back, legs straight or bent at the knees to put on fitball. Hands on the floor are stretched along the body. Raise the pelvis so that the hull and thighs form a straight line. Buttocks will get a good load if they are squeezed tightly during lifting. Fix in this position for a few seconds (or as far as you can). Then lower the housing to its initial position.
Hyperextension on fitball
It is an excellent exercise for strengthening the muscles of the back extensor, which is important for the formation of a correct posture.
Lay your belly on the fitball, placing it closer to the pelvic area. Slightly bent at the knees feet rest on their toes on the floor. For better stability, you can rest your heels against the wall. The body is lowered down, hands behind the head or crossed on the chest. Perform lifting of the body, unbending the back in the waist. Thus the sight is directed to the floor, and not forward. Return to the starting position by lowering the housing. Make a specified number of repetitions.
This version of the back exercises on the fitball also actively includes the gluteal muscles.
Take the position lying on the ball, resting your palms on the floor. Legs are straight, with socks touching the floor. Perform lifting of the legs as high as possible. Hold for a second and return to the starting position. Repeat as many times as necessary.
Deflections in the back
Exercise helps to strengthen the upper back and improve posture.
The belly is lying on the fitball, resting with the feet in the floor or the wall. Hands folded on the chest and drop elbows on the ball. Straining the muscles of the back and legs, raise the upper part of the body. At the same time, spread the arms apart. Slowly return to the starting position, folding his arms over his chest and lowering the body to the fitball. While performing, try not to bend your legs.
Recommendations for training
Preliminarily make a workout. Exercise slowly, in 2-3 sets of 10-15 repetitions. Beginners will be sufficient and one approach. Do not overestimate your strength, otherwise you can not overpower the whole complex. It is useful between the approaches to add a little cardio exercises.
Perform a set of exercises on the fitball regularly, at least three times a week, alternating the day of classes with one or two days of rest. Only systematic studies give full results. Be engaged in moderation, but do not be lazy. Do not forget constantly, at least a little, but increase the load. If the exercises seem too simple for you, add one more approach.
Initially, the ball was created for the rehabilitation of people with joint and spinal diseases, so you can apply fitball in osteochondrosis. But working on stretching and strengthening your back, watch your condition, do not allow painful sensations. Start with moderate loads. Increase the duration of training gradually.
If you have any diseases, it is advisable to consult a doctor before starting active gymnastic exercises so as not to cause harm to your health.