10 BEST Exercises with a Gym Ball

Fitball: everything about the effectiveness of training on a gymnastic ball

Recently, the use of various fitness equipment has become popular both in the gym and at home. Dumbbells, a gymnastic rug, a tubular expander - every adherent of a sports lifestyle has these items. One of the most popular fitness tools is the fitball: it is inexpensive, can be found in any store, and is multifunctional. Together with the World Class Alexander Karpov coach, we will figure out how fitball can be useful, whether it contributes to weight loss and whether it is worth buying.

What is fitball?

Fitball is a resilient gymnastic ball, usually of medium to large size (45 to 95 cm), which is most often used during sports training. Previously, fitball was used exclusively for medical purposes. Its creator is the physiotherapist Susan Klein-Vogelbach, who in the 1950s began using a large rubber ball in the rehabilitation of patients with cerebral palsy. Soon, due to the fact that exercises on fitball contributed to a sharp improvement in the condition of patients, it began to be used in the treatment of various pathologies, strengthening the vestibular apparatus, as well as during the recovery period after spinal injuries.

Now fitball is actively used not only in medicine, but also in the fitness industry. It gained massive popularity due to its versatility. The exercises that you can do on it will suit everyone. The activities are very gentle and do not require much physical training.

Fitball: everything about the effectiveness of training on a gymnastic ball

Photo: istockphoto.com

How to use a fitball?

We have already mentioned the versatility of a fitball for a reason. This is almost the only sports equipment, when used, the vestibular, motor, tactile and visual apparatus are simultaneously included in the work. Depending on what exercises you do, fitball can help you solve many of the body's problems: strengthen the muscles of the whole body, improve posture, get rid of back pain, develop the vestibular apparatus and recover from injuries. You just need to choose a set of exercises that suits your goals. And fitness trainers try to find a use for it in almost every direction of training: from stretching to aerobics.

Fitball: everything about the effectiveness of training on a gymnastic ball

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The main thing is to rely on your own preferences. The rest is dealt with together with the trainer.

Alexander: It can be used for many types of training. As a rule, all exercises using fitball are divided into two types: fitball and fitball. For example, bending the trunk while lying on a fitball and squats with a back support on a fitball. It can be used to teach the correct squatting technique, to complicate the coordination complexity of some exercises, for a variety of trainingThis process is also suitable for people with health conditions such as overweight or back problems.

Fitball: everything about the effectiveness of training on a gymnastic ball

Photo: istockphoto. com

Will fitball help me lose weight?

Definitely yes. Even overweight people can perform exercises on a gymnastic ball, since the fitball relieves unnecessary stress on the joints. Some sets of exercises take only 15-20 minutes, but they force the whole body to work at once. Almost all muscle groups are included, which will contribute to fat burning in problem areas. Thanks to high-speed exercises with the ball, the body is forced to expend more calories, which will also have a positive effect on weight loss. In addition, intense exercise helps to speed up metabolism.

Alexander: Any exercise, including fitball, can help in losing weight if they correspond to the tasks implemented in training and level of training of the performer.

Fitball: everything about the effectiveness of training on a gymnastic ball

Photo: istockphoto.com

How to choose the right fitball?

If you do not have the opportunity to visit the gym to use the fitball, you can buy a sports equipment yourself and use it during home workouts. There are several criteria to choose from:

  • Size: should be based on your height and arm length (the result of measuring the arm from the shoulder joint to the fingertips). If your height is less than 152 cm, and the arm length is less than 55 cm, then a ball with a diameter of 45 cm is suitable for you; height from 155 to 169 cm and arm length from 56 to 65 cm - ball, 55 cm in diameter; height from 170 to 185 cm and arm length from 66 to 75 cm - ball, 65 cm in diameter; height over 185 cm and arm length over 75 cm - a ball over 75 cm in diameter.
  • Appearance: You can choose from a smooth, massage ball (pimpled or pinched), horns or an oval gymnastic ball. It all depends on your preference.
  • The quality of the ball: it is important that the ball is made of quality material, has an ABS (or anti-explosion system) system, is resilient, does not deflate and can support the weight of a person.
  • Color: here, too, everything is individual. It is worth choosing a color that is pleasing to the eye and can cheer you up;)
Fitball: everything about the effectiveness of training on a gymnastic ball

Photo: istockphoto.com

5 easy fitball exercises

We have collected some very simple gymnastic ball exercises that you can do at home.

  1. Press - we lie down with our backs on the fitball, legs rest at right angles on the floor, arms behind the head or crossed on the chest. Raise your shoulder blades, focusing on the abdominal muscles.
  2. Back - we lie with our stomach on the fitball, with straight legs we rest on the floor, hands behind our head. Raise the body to the maximum height, then go down.
  3. Legs + buttocks - lie on your back, put straight legsm per fitball. Raise your buttocks, resting your feet on the ball.
  4. Body - we lean on the fitball with our hands and do push-ups.
  5. Hands and abs - we lie on the floor, hold the fitball in our hands above our head. At the same time, we raise the torso and legs and pass the ball from hand to foot. Then we do the same, just pass the ball from foot to hand.
Fitball: everything about the effectiveness of training on a gymnastic ball

Photo: istockphoto.com

Who is contraindicated for training on fitball?

Alexander: There are no specific contraindications, it all depends on the exercises chosen and the level of training. Bending the trunk, lying on a fitball, can be performed by almost everyone, regardless of the level of training and state of health, but not everyone can do squats while standing on the fitball.

Fitball: everything about the effectiveness of training on a gymnastic ball

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Simple equipment will make your workouts even more effective.

And if you do not take into account difficult exercises that require special physical skills, for example, developed coordination, then almost everyone is allowed to perform basic exercises on fitball. Children, the elderly, pregnant women - everyone can afford to train on a gymnastic ball. The main thing is to follow the technique of performing the exercises so that the exercises are beneficial.

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