Exercises on the ball

A large gymnastic ball or fitball is an invention of Swiss doctors who used it for the rehabilitation of patients. Today we use exercises on the ball, mainly for weight loss.

Regular exercise on the ball will be positive for the press, the muscles of the hips, buttocks, legs, arms and back. That is - the whole body. In addition, exercises on the rubber ball are used in training pregnant to develop the muscles of the small pelvis, and in exercise therapy for people with diseases of the musculoskeletal system.

Exercises

We will be engaged in a classical complex of exercises on a ball for growing thin in the field of a stomach.

1. We take an emphasis on the forearms, clamp the ball between the feet, stretch the knees and straighten the legs on exhalation. We perform 8 - 16 times.
2. Next, hold the ball with the straight legs of the canopy and perform twisting to the right - to the left. We do 8 - 16 times.
3. The next exercise with a large ball is a superset: we do control 1 and control 2 again 8-16 times.
4. We lower the ball to the floor, lie down and put our feet on it. The angle in the knees is 90 ⁰, hands behind the head, we do about 24 repetitions.
5. Add twisting to the right - to the left. Exhalation at the top.
6. We alternate the lifting of the body with twists.
7. We stretch our legs, feet on the ball, raise the pelvis up and stand 8 scores. We go down on inspiration, with an exhalation we lift a basin, then we lift also the right leg - we fix position on 8 accounts. We lower the pelvis and leg down, inhale, exhale upward and repeat to the left leg.
8. Clamp the ball between the feet, hands along the body, do the ups with straight legs up. The case is tightly pressed to the floor, we perform 16 times.
9. Complicating - we pass the ball from the feet to the hands and vice versa. We do 16 times.
10. Keep the legs straight, the ball between the feet, hands on the sides, twisting - we lower the legs with the ball to the left, we return to the center, and to the right.
11. We lift the legs with the ball vertically, do the twisting to the right and left.
12. Lay down on the side, the ball is clamped between the feet, the emphasis on the left forearm. Raise your straight legs up. Then we take straight legs back and forth. We keep the legs on weight by 8 scores.
13. We change the side. We repeat exercise 12. Each exercise is done 8 - 16 times.
14. We change the sides, take emphasis on the right knee, rest on the side of the ball. We raise the left leg 8 to 16 times, then fix it and make the pulsating upwards only upwards. We deduce a leg forward - back. We repeat again - ups, ripples, to the side. We keep the straight leg in front and lift it up, spring it and hold it by weight.
15. We change sides and repeat to the right leg.