Fitball – one of the best equipment items in any gym: when you perform exercises on it, he creates so much instability that makes your smallest, stabilizing muscles work harder to hold You are steady and motionless. Over time, this increases strength and the endurance of these muscles, improving their mobility and preventing injuries.
However, while you often see people sit on the ball and do twisting, there are much better exercises on fitball. Read on to get the most out of exercises with the ball to help you in your daily life. At doing these movements correctly can bring your workouts to a whole new level of complexity, complexity and effectiveness.
- Folding Knife Exercise
- Roll
- Push ups
- Exercise “Shelf” (Raising the pelvis with bent legs)
- “Roller” (Lateral movements with a roller)
- Fitball rotation in the bar
Folding Knife Exercise
A folding knife is a great way to improve your basic workouts. and pump muscles in the middle of the body. He also trains the ability to control the lower body while maintaining correct tone of oblique and rectus abdominis muscles.
Movement: stand in the push-up position and place the shins on the ball. Keeping your upper body still press your knees to your chest.
Roll
Rolling is one of the best exercises for pumping up. cubes of the press. With tense muscles of the press you stretch your arms – the farther you reach, the harder becomes.
Movement: Kneel and put your hands on ball. Push your hips forward, keep your arms straight and try touch the ball with your nose – keep your hips straight and squeeze your buttocks all the time.
Push ups
This movement is a little more complicated than just push-ups – hold the ball for some time, and straining the body, feel how it burns as it works to hold your torso direct and steady. In addition, it includes stabilizing muscles. shoulder, which helps prevent injuries and maintain proper joint function.
Movement: Stand up for push-ups hands on the ball. Keep your body straight from head to toes, and don’t allow sagging of the lower back. To make it harder, get started move the ball in random directions.
Exercise “Shelf” (Raising the pelvis with bent legs)
The key to an athlete’s strength and explosive speed is having strong buttocks and muscles of the back of the thigh. This is one of the easiest and effective exercises with a fitness ball to strengthen your back, providing excellent results in the gym and beyond the limits.
Movement: Lie on your back with your feet on top of the ball. Start by squeezing your buttocks and pulling hips. Then bend the legs under the knees, while the hips should be elongated and maintain a straight line from the shoulders to the knees. Remember: every centimeter you bend is another centimeter, to lift the hips.
This movement is a bit like a gluteal bridge, which is an excellent exercise to strengthen the buttocks.
“Roller” (Lateral movements with a roller)
Most likely, you have never heard or seen this exercise. before! But after this article you will understand why you should add him into his mode. It creates a unique burden to strengthen muscles of the core, checking its stability at different angles and in different directions.
Movement: Lie down on the ball and hold the roller over your chest. Roll on the ball from side to side side and move as far as you can without falling.
Fitball rotation in the bar
Hate holding the bar for a long period of time? Take this exercise to the next level with fitball – when you “mix with your hands” and rotate the ball, you pump your Press from different angles for incredible abdominal training.
Movement: Position the strap on the ball. Keeping your body still, move your forearms in a circle. Then change direction. Squeeze the shoulder blades together and do not let the lower back sag.