Fitbol was originally invented for rehabilitation after getting injuries to the spine, but today it is used for various training. A great popularity is enjoyed by weight loss fitballs, which are ideal for home use. The effectiveness of such training is due to increased workload, but this is due to the fact that a person must additionally maintain equilibrium. Exercises help to pump all the main muscles, which allows you to form a beautiful silhouette.
Complex of lessons on fitball
Before considering the technique of performing popular exercises, it is important to correctly choose the size of the ball. To do this, it is necessary to sit on the fitball and see whether the hips are in parallel with the floor, and the shins should be perpendicular to it. Before you proceed to doing the exercises, do a warm-up to warm up the muscles. Each exercise is best repeated in several approaches, doing 15-20 repetitions.
Classes on the ball fitball can include such exercises:
- Back torsion. This exercise gives a good load on the muscles of the press, arms, legs and buttocks. IP - put your hands on the floor, and your feet on the ball, so that the emphasis is on the socks. Keep your back straight, avoiding deflection. It is important to maintain balance. The task is to lift the buttocks upwards, making twists, rolling the fitball to the hands. It is important to do everything only through the efforts of the press. Try to twist so that the back is almost perpendicular to the floor. Hold for a few seconds, and then, return to the IP.
- Raising the legs in the side lath. In the exercises on fitbole for a girl it is necessary to include this exercise, since it gives the main load to the muscles of the legs, but at the same time other muscles are in tension. IP - lie on the side of the ball, hugging his hands, which will keep the balance. It is important that the body is in a straight position and not fall into different directions. The task - breathing in, raise the upper leg to the parallel with the floor, and then, lower it down.
- Lateral twisting. In the classes it is necessary to include exercises on fitbole for the press. IP - put your feet on the ball, but your knees should be on weight, and your hands will rest on the floor. The task is to pull your legs towards you, directing them to one side. In this exercise, the upper body should be stationary. After that, go back to the IP and repeat everything in another direction. Do everything at a slow pace to feel the work of the muscles .